Can ACV Lower Your Blood Glucose?
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- เผยแพร่เมื่อ 31 พ.ค. 2024
- Apple cider vinegar is claimed to blunt your blood sugar response to food. I ran some experiments and was VERY surprised by the results. Subscribe to Nourishable at / nourishable
Thanks to LEVELS for sponsoring this video. If you want to learn how your body responds to food, follow my link to try out the LEVELS metabolic health program. levels.link/nourishable
00:00 Intro
00:43 ACV Background
01:02 Experiment Design
02:00 Salad Experiment Design
02:30 Control Salad Results
03:34 ACV Drink Salad Results
04:25 How does it work?
05:24 ACV Salad Dressing Results
05:58 ACV Gummies Results
07:04 Salad Results Recap
07:23 Bagel Experiment Design
08:00 Bagel Experiment Results
08:58 Conclusion
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Music & Video Production by Robbie Hyde
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Opening Motion Graphics by Jay Purugganan www.c9studio.com/WP/
The information in this video is not intended or implied to be a substitute for professional medical advice, diagnosis or treatment. All content, including text, graphics, images and information, contained on or available through this video is for general information purposes only.
Script with in-text citations: bit.ly/ACVBloodGlucose
References
pubmed.ncbi.nlm.nih.gov/32170...
www.bragg.com/products/organi...
pubmed.ncbi.nlm.nih.gov/7796781/
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/20424...
www.levelshealth.com/blog/wha...
pubmed.ncbi.nlm.nih.gov/31221...
cronometer.com/
pubmed.ncbi.nlm.nih.gov/20068...
pubmed.ncbi.nlm.nih.gov/10702...
pubmed.ncbi.nlm.nih.gov/9630389/
goli.com/pages/goli-acv
pubmed.ncbi.nlm.nih.gov/14694...
www.ncbi.nlm.nih.gov/pmc/arti...
pubmed.ncbi.nlm.nih.gov/28202...
Additional Footage
Pexels photo by Nathan J Hilton, videos by Polina Tankilevitch, Karolina Grabowska, cottonbro
Storyblocks
I use a Continuous Glucose Monitor and have found the same results. I use ACV + Chromium tablets that have very little smell and you can't taste. I take these 1/2 hour before I eat with a full glass of water. It has definitely made a difference for me. Also if you are going to use liquid ACV, use a straw or it will wear down the enamel on your teeth.
I was always told at least 30 minutes prior to meal. Gives ACV enough time to be absorbed into the system. I try to stay away from carbs in general. I will always eat my proteins, and veggies.
It wasn't the bagle. The orange juice is the worst thing for blood sugar. You may just as well have drank sugar water.
Seems pretty obvious doesn't it. The Orange juice is a glass of sugar water.
Absolutely, the higher spike is from OJ.
Glucose spike is not the sole or even primary determinant of how healthy a dish is. CGMs are being used by people who do not need them. It’s a hobby for some folks. Those ACV gummies are trash supplements. Very little benefit vs drinking ACV…plus a gram of added cane sugar with each gummy. Ridiculous.
So I can still continue my ACV diet?
I have been putting alot of time and effort to get to a conclusion in health science but the more I read and listen to podcasts or watch videos, the more I get confused!
One day I am excited that I found about ACV, the next day someone says its useless! 😢
Why the scientists are not in the same opinion?!
Because in this age of digital world and social media, everyone wants to sell his content by "Making up" something new. First a concept is sold then its reversal is sold then even its rebuttal is sold and so on.. something novel and "striking" has to be made up to be sold everyday.. regardless of real science and actual outcomes. thats why new and new theories are evolving everyday. Same is the case with even research papers. plenty coming up every day but with very less "Real Data" and poorly designed methods. The data can be easily fudged even under the peer review system.. That why!
I consume acv for the past 2 years and I always good results. I pour 2 tea spoons on salad and eat it 30-60 minutes before meal. And after an hour or 40 minutes I eat my food. It really blunts the glucose spikes. It doesn’t work to consume acv with meal or after.
I use balsamic vinegar from Amazon.
Thanks for the info, I'll try that 😊
balsamic is sugar
I am a diabetic since 2004, insulin-dependent since 2012 and I started a prescription strength Keto diet in the last week of May, 22 this year. While under Ketosis, I have noticed ACV limits glucose spikes by a little. Not a whole lot. While under Ketosis, my glucose average is 120-125mg/dl, and if I have a small carb, it may rise up to 170-180mg/dl. If I have ACV with stevia-sweetened lemonade, then my blood glucose may reach 145mg/dl. The rise is still there, but not as significant. The carbs I speak of have been hot chocolate k-cups that contain 7/mg of sugar in the k-cup. Today I will stop by the supermarket to look for sugar-free hot chocolate alternatives since I believe dietary changes are the key to long-term success. I keep a track of my blood glucose with a FreeStyle Libre 2 CGM which has really helped me become aware of what I consume.
Anyway, from June-early September, lost 33 lb, completely off injectable insulins and oral pills like Metformin. Every now and then I stumble on the dietary front. But perseverance has helped me continue on my low-carb journey.
What was your initial weight?
@@haimaphilhp 290lb. But as of Dec 18 I am 222 . 68 lbs weight loss.
how is your A1c before and after the weightloss@@teknerd
@@teknerd congratulations!
Congrats!
Controlling for time of day is very important. After wearing a CGM for almost a year one of the biggest things I noticed was that the later in the day that I ate carbs, the worse my blood glucose spike would be. I think it's cool to test, but amount of sleep also has a giant effect on blood glucose response, so controlling for that is important too. As well as what you ate earlier. So, doing the test for your first meal of the day, with the same amount of sleep, at the same time of day, would be the ideal way to test this.
why doctors say if your last meal is 5 pm you will never get diabetes
what a value content you are bringing to the public
well done
The first result of "before and after avc" led me to this video as a top result. Thank you for your work! Will share!
wow, great!
easy to digest numbers and very reasonable experiment. Thank you!
Your videos are always so thorough and informative. Well done.
Valuable and accurate content!!! Thank you for sharing these creations with the public.
Great video, very informative, thanks so much!
Iam diabetics last 10 years. Recently I started a diet based on glycemic index or glycemic load of food .I have got amazing results just in one month.. your some videos on this subject also helped me .Thanks ..
I'm so happy that you've found them to be helpful!
Can you suggest some book or site to know about GL . Thank you
@@jyotirishirishi7591it is on the internet. Just do healthy keto and intermittent fasting. Went from 142 kg to 81 kg yeterday. Lost weight and diabetes type 2. If you can't live without potatoes and bread, eat sour dough bread. For potatoes make them into resistant starches, do a little research. ACV is good but make sure you drink with a straw as it affects teeth negatively. Drink ACV with soda water and it tastes like a soda, as Americans call it.
@@jyotirishirishi7591eat carnivore or even keto. Cut out sugar! Eat fat instead. You’ll have a more stable amount of energy.
@@jyotirishirishi7591 th-cam.com/video/A5Oi1W3KtIk/w-d-xo.htmlsi=KrOzJ1iBT7MbfskM
Love this video. Very informative. Thank you.
This is great !! will stand out for sure
The sugar in orange juice messed you up. You can't slow the breakdown of a simple sugar. Its already broken down so how can vinegar stop it.
great video. Thanks for testing the Gummies. Always thought those were substandard at best and looks like I was right. Looking forward to watching more of your videos. Not sure if you did this yet, but would love to see a video on the effects of Stevia sweetener.
Another great video 👍🏾
Thanks!
Hi Lara.
You left out 2 critical macronutrients in your research.
protein and fat. You can have either lettuce/vegetables or ACV first. But then and this is crucial: protein and fat. And only then carbohydrates.
And that will massively decrease your glucose surge. take care.❤
So you are advocating Glucose Goddess’s claims?
@@annieschlater1534 basically in terms of the idea, yes.
@@heikofischer8692 thanks for reply
Interesting that Glucose Goddess cites studies showing ACV before carb rich meal reduced glucose spike by 8 to 30%, yet Lara’s trial of one produced no reduction in glucose spike.
@@annieschlater1534 individuality always plays a role...
Thank you for you honesty. I had the same negative results on vinnegar in my testings. I am glad that it looks like there is more to it... because I couldnt almost believe when I had first seen my results (although propely done in prepared isolation and and same repetible conditions.)
I look for this type of real time content and the controlled conditions make is perfect. The graphs and explanations were excellent. This has been an eye opener. My take away was stay away from bagels and oj at breakfast. Acv is recommended at the 6 teaspoon level. I wonder if more could've helped the bagel and oj experiment
low carb and exercise are the best solutions.
Thank you for sharing you wisdom 🙏
This is such a great experiment! Thank you! Can you please do the same with mulberry leaf tea? I heard it really helps with the blood sugar spikes, but it would be worth testing!
Fantastic presentation.
thanks... you have put the nail on gummies
Thank you for this doc😊
Superb! Thank you for deciphering the different responses. I guess the best option is to club proteins and fat with carbs, avoid processed food, stay hydrated, move about after a meal and more importantly, enjoy life.
I was surprised to see the comment section didn't include ACV helping acidify the stomach. If we're a little too alkaline, the vinegar will help with digesting minerals and protein. This might slow the process a bit, causing the spike to be a little less. A great trade-off, if our hydrochloric acid is higher than 3.
Will it help losing weight? I gain water weight easy I think cause I can lose 1 kg a day and then gain it the next day. Drinking acv before eating sugar can help with weight loss?
@@Emiliah1996is this Dr a diabetic? All these people who are not diabetic have all the answer. Dr St Clair has a pill for longevity. I have been a diabetic for over 20 years, none of these things work for me whether it's cinnamon, vinegar, or eating my greens first
I love your videos. Great science content; I am also a scientist and LOVE that we have now some You Tubers who are scientists with great science communication skills. I think CGMs are yielding insights about carbohydrate metabolism that can help individuals make better food choices.
I do worry about what the Levels app considers a glucose spike and that the public will think that their blood glucose should not rise at all after a meal that contains a substantial amount of carbohydrates. In your tests with and without ACV, your blood glucose starts in the 80s and goes to about 130 ish, so I would argue that your body is metabolizing your salads well with or without the ACV. I know you understand that with your background in nutrition but I worry that the average person will cut out foods that are totally healthy because they saw a small rise in blood sugar. Or that people will start drinking more alcohol because they saw that it blunts their blood glucose rise.
Interesting vid, thanks
Thank you Doc.!
thank you!
Get the one with "The mother"
Nice ty!! . . . YOU~ ROCK ! ! 👍🤛😉
Suuuperb ❤❤❤❤
Dr Laura - excellent detailed info and great experiments - thanks for the timestamps and links to published studies. Dr. LauraHow long should it take for glucose levels to return to normal? How long after a meal should a person test glucose levels? Do you know ACV pills produce the same effect as liquid?
Very informative
Great concrete info. Thank you!!!
Hi Lara, Please repeat your ACV with bagel test again by replacing orange juice with water and/or have an orange after bagel if you really want an orange or other fruits. The sugar in orange juice is immediately absorbed in stomach and causing the glucose spikes. The effect is worsen than the ACV gummies. The orange juice in your test confounds the results of your test for the bagel. If whole fruit is eaten, the fibers in fruits will slower down sugar absorption some what.
This is great information I use it every day twice I’m diebetic
Interesting video. I am diabetic and have used a sensor for 2 years now. What I do find is that the sensors are not near as accurate as a test strip and the sensors literally freak out with even a small amount of carbs...was the control test you were referring too done with sensors or test strips?
ACV gummies contain sugar. You also need to ACV for at least 2 weeks, to have any effect
I tried the AVC to lower glucose, but it makes no difference
good experiement
thanks super informative experiment so i will continue to use ACV as a dressing and hope it has many health benefits
I've heard others say that any vinegar will dampen glucose spikes, not just ACV.
You should try other vinegars.
I noticed you didn't add the lemon juice to the dressing the second time. I wonder if you had left it, if it would have yielded different results
Can you please also do 1 Tbsp of Psyllium husk in water before meal? and ACV + Psyllium husk in water as well? Thank you
Can you do some experiments with the couple things you suggested? Ie. Pairing with protein and exercise?
Thank you!
Absolutely! Here's one looking at exercise th-cam.com/video/o06Ra1O-35Y/w-d-xo.html. I also have a walking-focused experiment in the works, and I agree that a protein-pairing video would be a good addition. I've shared some of my protein impacts here th-cam.com/video/azrdusOktlc/w-d-xo.html and here th-cam.com/video/goqo-KRKkYA/w-d-xo.html.
I see this is quite a hot topic just now.... I'm keen to learn how to drop indulin spikes...
Seems odd that consumed acids should make any difference whatsoever once mixed with stomach stomach acids?? I would consider acids effects to be more profound on sugars when used in food production and preservation ....would this not reduce the glucose spikes? and this is all hype as your results seem to prove
Thanks for your interesting helpful research ... Keith UK
If someone was having daily extreme spikes in glucose eating the standard American diet, where say a bagel and juice or something of the like might be a common occurence daily for years on end, do you this type of diet might for some reason create a better response to ACV than someone like yourself, who's body is not used to such spikes might have? I think it could have been good to have yourself and maybe another person or several people do the test, who all eat different types of diets as their baseline, to see if that might factor into the results?
Have you done other tests with other substances?
It works better with rice vinegar or black vinegar
I could be wrong but isn't Kamut high in carbs? also the black beans?
So, is it the acetic acid that works because all vinegar has acetic acid. Does my red wine vinegar have the same benefit?
I read the ADA article notice the experiment used butter on the bagel and you used cream cheese. I suspect the vinegar reacted with the cream cheese and either cancelled the acidity of the ACV or the ACV reacted with the lactose in the cream cheese.
Another explanation is that your experiment was entirely accurate that ADA experiment was not. A big glass of OJ is loaded with sugars. Amylase is needed to breakdown polysaccharides (starch, bagels) into to smaller/simplier sugars and is not needed for monosaccarides (sugar, OJ) which are already in simple forms. In the experiment ACV should help in destroying the Amyase Protien in the stomach and inhibiting the digestion of the bagel (without cream cheese) while doing nothing to halt the digestion of the OJ. So the cream cheese lowering the ph in the stomach and the OJ not impacted by the destorying of amylase, I think your experiment is spot on.
I did a similar experiment in a very clean and isolated experiment... and had same results... it looks like Vinnegar is not the solution
You should check whether the water you drank with acv had the glucose lowering affect with the salad.
How about balsemic vinegar?
Will you get the same results if you drink the ACV right after the meal? If it is affecting intestinal enzymes then drinking right before or right after a meal should not matter.... but does it matter?
30-40mins before you eat, taking it with a meal or after a meal would slow the digestion
Can someone help me make the right decision - I have been a prediabetic past ten years - 66-year old male in India. 6 ft - and 157 pounds -
No diabetes medication. Taking a statin drug and blood thinner due to keep my cholesterol levels down. With exercise, dieting - includes a cup and half of rice every day - I am able to keep my PP blood sugar under 200. Some times it goes up to 220. Should I start medication ? Please advice.
I found this video because I noticed a spike in glucose after ingesting ACV and searched accordingly. I'm pre diabetic and wearing a CGM to control the spikes. I mostly spike in the morning, on an empty stomach and after fasting 14-15 hr. I wondered if taking apple cider vinegar would reduce those spikes. But it just made it higher. From 129 up to 145. 🤷🏻♂️
I have the same problem. My glucose after dinner and workout around 90.before bed .in the morning go up to 120.without eat anything I don't understand either!
This is called the dawn phenomenon. Some TH-cam videos share how to use ACV (or other natural supplements) to counter this
Me too! I get spike from ACV after drinking in AM. Worse if I add lemon juice.
I’m going to try ACV before a meal with water only then eat my meal with salad first the protein and fat.
I’m trying to reduce my response to the spikes.
Does blood sugar level equal blood pressure levels, as in if one get high glucose levels, does one then get high blood pressure levels, or do are they completely separate?
They're separate - they don't directly impact each other. However, both high blood sugar and high blood pressure are included within the cluster of symptoms that characterize metabolic syndrome.
How does the acv acidity affect the teeth?
I use ACV for the purpose of giving some flavor to my salad since I do not want to put more ranch dressing on my salad. ACV enables me to put one table spoon of ranch dressing instead of two. ln other words less fat which really translates to less calories which I am after.
Just by sheer common sense (at least my common sense) ACV is glorified/tamed apple juice.
What about ACV CAPSULES? Sooo curious!😊
how should capsules work if even 4 tablespoon arent... I tested Vinnegar with same outcome... to me it looks like Vinnegar is not the answer
I have tried an ACV cocktail before bed more than once and have yet to see anything different in my morning BS test. So appears its a no go for me.
Maybe you can try just drink a glass of water before your meals to see if it ease your glucose as the ACV drink
Why bother with blood glucose when the CGM gives access to interstitial fluid?
ACV is heavenly ...
Thanks, I tested it and my blood glucose spikes were reduced. But after watching you in your green shirt, my blood pressure went high. Doc, do you have a solution for that too?
maybe it would work better to use ACV 10-15min before eating?
You had orange juice with your bagel and cream cheese. The orange juice alone was going to cause that huge spike. Should have tried it without the OJ.
I most certainly agree with you on this. Please try the experiment of the 2nd meal without the orange juice.
I have just started to cut out bread and sugar as I am 200 lbs when I should be about 110 lbs. In two weeks of intermittent fasting and following a low carb diet I have lost 10 lbs. The main problem I have with this diet is tiredness. I am eating lots of salad and meat but am still finding myself hungry. Should I snack in between with healthy things as I used to do that all the time or will this just cause spikes and affect the weight loss?
as long as you do not snack carbs, you wont have spikes. If eating carbs, do it in a time-window of 1 hour max. per day. This way you will not affect your bloodsugar in way that could compromise your health or weightloss goals.
it's been 6 weeks since I started and I am still going strong on the 16/8 plan. So far I have lost 8 Kg (17.6 Ib). Others are noticing the weight loss and my knee and back pain has decreased significantly. I have started walking more which should hopefully aid my weight loss further. Still a long way to go but I am encouraged by the progress.
@@FutureIsBlue-tq1xyTry taking electrolytes with your water.Something like ketochow electrolytes.Use an electrolyte that has no sugar or artificial sweetners added to it.
Great information.
Dihydroberberine + Chromium can also reduce blood sugar.
Apple cider vinegar did not work at all for me. (type2 diabetic)
The only thing that works for me is physical activity immediately before or after meal.A sure way to suppress glucose hike.
I have never been a fan of gummies in the wellness realm. I appreciate your efforts.
Not a very scientific comparison. Separate to the fact that it involved a sample size of one and only one trial per test, the difference in blood sugar levels with the salad only, may or may not have been statistically significant. Also in 2004 the study you quoted, there was no statistically significant difference in blood glucose levels for the control (ie diabetic or insulin resistant) group vs placebo (p=0.117)
If I eat, will I excrete well?
The bigger mystery is how you are able to eat a bagel while Elliot disinterestedly snoozes nearby.
Have you done study on Ceylon Cinnamon? I heard that can also manage diabetes.
It’s the only cinnamon that works, it has to be Ceylon!
Can you try with some food other than a salad? Bread, pasta...
Avoid white bread because it uses white flour which is very high in Carbs and almost zero fiber. if you can eat wholemeal bread because this has a higher fiber content which combats high Carbs, I always look at what the nutritional values are, so for instance Carbs v Fiber is important, my target is a 5-1 ratio, but certainly less than 10-1, fiber slows down the absorption of carbs/sugars, so always check the labels, but avoid anything made from white flour if you don't want to check labels.
I bought a blood sugar monitor and check to see which foods spike my blood sugar, then write it down on a sheet of paper with all my meals for everyday, so this way I can see at a glance which meals are spiking my blood, then when I had two A4 pages full of meals I've had complete with the readings for blood sugar, I then transferred to another sheet the meals that kept my blood sugar below 140 two hours after meals, so now I have a ready made menu list of meals I can choose from, knowing it won't spike my blood sugar above 140 2 hours later. I have lost about 20 lb in weight in two months which is a bonus.
How about a meal of Steak & AirFryer chips and a table spoon of ACV in a glass of water?
Take the acv and water within 30 minutes before meal.
Be careful of not over doing ACV or lemon juice... both, IF taken too much/often, can encourage the erosion of tooth enamel
Use a straw
After long time use of apple vinegar depletes K level
Can you do protein fat challenge?
100g of protein+fat 20 mins before bagel and then see
Do we use it before food or after dear
Take the acv with water within 30 minutes before eating your meal.
Wi other vinegars work....taste better
I didn't realize salads were carb heavy.
I am type two and I ate three pieces of pizza and you know we’re not supposed to eat pizza and then before I went to bed, I fix me a couple of tablespoons of extra-virgin olive oil, apple cider vinegar and a squeeze of lemon and drank it down before I went to bed. My blood sugar was 102 the next morning.
What are your average numbers before that?
One time does not make proof, you have to use more than one day. Try it every other day, with readings every morning.
Always use a straw to drink acv so you don’t weaken your teeth enamel, 2 tbsp is enough
Vitamin c can make readings from monitors in accurate.
In other words... everybody is different
14 spoons of ACV in a single glass of water is an absolute huge amount of ACV. Don't forget this is highly acidic.
I believe you should wait for at least 15 minuts after drinking ACV.
Psyllium husk will do the trick.
She should use the Number ( Ex: starts 98..after Meal..blood sugar Jumps to 135)..instead of the graph…This way it is easier to Understand.
Yeah. Keep it super simple when reporting with number data. ❤