Glucose Goddess’ 2-ingredient hack may help reduce post-meal sugar spikes: ‘Studies prove it’

Jessie Inchauspé, widely known as the Glucose Goddess on Instagram, regularly shares health tips on social media, with a focus on blood sugar levels and glucose spikes. In her latest video, she reveals a simple two-ingredient trick that may help reduce post-meal sugar spikes: adding one tablespoon of vinegar to water before eating carbohydrates. Despite her initial skepticism, Inchauspé states that the studies confirm the effectiveness of this method.

Vinegar, rich in acetic acid, slows down carbohydrate metabolism by slowing down the enzymes involved in the process, curbing rapid digestion, and subsequently preventing a swift rise in glucose levels. Inchauspé explains that this also inhibits the alpha-amylase enzyme responsible for breaking down carbohydrates, leading to a more controlled release of glucose and delayed gastric emptying.

However, experts emphasize that the benefits of vinegar extend beyond just blood sugar control. Sonal Chandalia, a Clinical Nutritionist at Jaslok Hospital and Research Centre, Mumbai, points out that consuming vinegar with a carbohydrate-rich meal can have a positive impact on post-meal glucose spikes due to vinegar's acetic-acid content. She also mentions that similar results may be achieved by consuming salad, oils, and nuts before the carbohydrate component of a meal.

RD Rizwana Sayyed, a Registered Dietician at Apollo Clinic, further endorses the use of apple cider vinegar, another form of vinegar rich in acetic acid. Sayyed suggests that consuming apple cider vinegar before a meal may help reduce post-meal glucose spikes in some individuals by improving insulin sensitivity and slowing down carbohydrate digestion. However, he cautions that the evidence is limited and further research is needed to establish definitive conclusions.

It is important to note that the effects of vinegar on blood sugar control can vary from person to person. Some individuals with digestive issues, acid reflux, gastritis, ulcers, low potassium levels, and kidney disease should avoid consuming vinegar or apple cider vinegar. Despite the potential benefits, Sayyed reiterates that vinegar is not a substitute for a healthy diet, regular exercise, and prescribed medications or treatments, all of which play a vital role in managing glucose levels effectively.

Before incorporating vinegar into your routine to manage blood glucose levels, it is crucial to consult with a healthcare professional, especially if you have any underlying health conditions or are taking medication. They can provide personalized advice based on your specific circumstances and monitor your progress.