You’ve got diabetes, you know you’ve got to watch what you eat. You’ve been told to lose weight too.
Then you turn to the internet to get more information. Somehow google and facebook seem to be a step ahead and you start having lots of crazy offers coming up for diabetes.
Lots of promises and hype and talk of superfoods - are they all a hoax or are there really foods out there that can help?
My next 3 articles are going to uncover the evidence and look at 3 cheap foods that I really do classify as ‘superfoods’ when it comes to diabetes.
Apple Cider Vinegar - Drops sugars and weight
It sounds too easy and too good to be true, something as simple as vinegar dropping your sugars.
Vinegar has been used throughout the centuries but it is only been recently that research benefits of vinegar has become clear.
There is also preliminary evidence to show that vinegar improves cholesterol and lowers blood pressure.
1. Apple Cider Vinegar and Blood Sugar:
This is pretty cut and dried. Multiple studies show the effect that vinegar has on dropping blood sugars.
Here’s an excerpt from a paper published by the American Diabetes Assoc. in 2007:
“Given the importance of maintaining acceptable blood glucose concentrations, there is much interest in identifying foods and diet patterns that will help individuals with diabetes manage their condition. Based on previous data indicating that vinegar ingestion at mealtime reduces postprandial glycemia”
The study showed that vinegar dropped sugars overnight. It is well established that vinegar before meals drop sugars after meals.
The studies showed this effect was even larger in pre-diabetics. Type 2 diabetics had a 19% increase in insulin sensitivity. Prediabetics had a 34% increase in insulin sensitivity.
What does that mean? It means you are becoming ‘less diabetic’. Type 2 diabetics is actually a disease of too much insulin. The body is ‘resistant’ to insulin and the message doesn’t get through so the pancreas makes even more.
If you are more sensitive to insulin your body will make less insulin and your blood sugars will drop.
2. Apple cider vinegar and weight loss
It makes sense that Apple Cider Vinegar helps with weight loss. Insulin is a fat storage hormone and if you are lowering the levels that should link to weight loss too.
There are many human studies out there showing that vinegar helps you feel fuller so you naturally eat less. In the study people also had a drop in triglyceride levels - this is the bad fat that is linked to heart disease and stroke.
3. Which Apple Cider Vinegar should I take?
Vinegar is essentially ‘sour wine’. There are two steps. Step 1 adds yeast to the crushed apples and creates alcohol. Bacteria are then added that convert the alcohol into acetic acid (vinegar).
Most vinegars that you buy are filtered and heat treated to remove the bacteria their by-products to just leave the vinegar.
The bacteria and their by products are called the ‘mother’. Fermented foods used to make up a large proportion of our diet and bring their own benefits. It contains friendly bacteria, enzymes and proteins that help our digestion.
Look for Apple Cider Vinegar that contains ‘mother’ and is unfiltered. It will look cloudy and have sediment at the bottom of the bottle.
Braggs is a well-known brand in the US, Biona is more common in the UK and Europe.
DON’T be tempted by adverts for Apple Cider Vinegar tablets. Some of them have been proven to contain very little active ingredient and they are much more expensive per dose - stick with it in its natural form. You know what you are getting without any fillers or additives.
4. How do I use it?
In the studies the best results were achieved with 30mls / 2 tablespoons before each meal and at bedtime.
It’s important not to take more than this as it is acidic and can cause nausea and there’s no evidence that it will get you better results.
The easiest way to take it is to dilute the vinegar in a little warm water. You can add a little stevia or erythritol to help the medicine go down.
Have a mouthful of water afterwards as the vinegar is acidic and this will stop it from sitting in the mouth and softening the tooth enamel.
Apple Cider Vinegar is definitely an easy add-in to your diet to help with weight and blood sugars. It is not a magic cure but definitely a superfood.
Mary has worked with people with type 2 diabetes for over 20 years. She is determined to turn the type 2 tide by giving people the information at FreeFromType2.com that they really need to make the best choices for them. She knows that a diet sheet and a prescription isn't the answer. Mary is on a mission to reduce complications for type 2 diabetics. Download Mary's FREE GUIDE to help you take charge of your diabetes and your health.