While sugar can increase blood sugar levels, the opposite of sugar, sour foods can lower blood sugar levels. Foods and condiments such as lemons, vinegar, and pickles can reduce the body’s blood sugar because they are acidic.
Vinegar Lowers Blood Sugar Levels
The odor in vinegar is due to its acetic acid, a byproduct of fermentation. Acetic acid has an anti-glycemic effect, which helps us absorb less glucose.
An Arizona State University study revealed participants who consumed a vinegar drink twice daily for 12 weeks at the start of a meal reduced blood sugar spikes. Coauthor of the study, Carol Johnston, says, “People have been using vinegar to combat diabetes for two centuries. And much earlier, Hippocrates recommended vinegar because of its many health benefits.”
She suggests making a salad dressing with vinegar at a ratio of two tablespoons vinegar to one tablespoon of oil (https://news.asu.edu/content/treating-diabetes-one-meal-time#:~:text=Spoonful%20of%20vinegar%20helps%20the%20blood%20sugar%20go%20down&text=Participants%20consumed%20a%20vinegar%20drink,which%20keeps%20insulin%20production%20stable).
Apple Cider Vinegar Lowers Blood Sugar Levels
Another type of vinegar is apple cider vinegar (ACV), made by fermenting crushed apples with probiotics and turning their sugar into acetic acid.
Dr. Robert H. Shmerling, a Harvard researcher, states, “a number of studies suggest that vinegar might prevent spikes in blood sugar in people with prediabetes and type 2 diabetes by blocking starch absorption” (https://www.womansworld.com/posts/weight-loss/apple-cider-vinegar-blood-sugar).
Other Studies
- A study with 12 volunteers performed at the Applied Nutrition and Food Chemistry in Sweden examined how acetic acid lowers bread’s glycemic index of 50 grams of carbs. The result was the highest amount of vinegar served with the white bread lowered blood glucose the most and increased satiety (https://pubmed.ncbi.nlm.nih.gov/16015276/).
- A small study published in the Journal of the American Association of Diabetes (2004) revealed that participants who ate a bagel, orange juice, and butter had lower post-meal blood glucose levels after consuming 20 grams of apple cider vinegar.
ACV can also aid digestion, promote weight loss, and treat dandruff.
Pickle Juice Lowers Blood Sugar Levels
Because pickles are cucumbers in vinegar, it’s not surprising that pickle juice also lowers blood sugar levels. Research shows pickle juice reduces blood sugar after meals. It may also help with muscle cramps and sunburn. So, don’t throw the liquid away after consuming pickles. Just be aware that many pickle brands have a high sodium content (https://www.medicalnewstoday.com/articles/318618#benefits).
Lemons Lower Blood Sugar Levels
Lastly, lemons are considered a superfood by the American Diabetes Association (ADA) because of their fiber, vitamin C, folate, and potassium.
But there is another reason lemons are a superfood: they can lower blood sugar levels like vinegar. While vinegar contains acetic acid, lemons contain citric acid, another acid that can lower blood sugar levels.
In fact, “the effect of lemon juice was similar to what has been repeatedly observed with vinegar and other acidic foods. Including acidic beverages or foods in starchy meals thus appears to be a simple and effective strategy to reduce their glycemic impact” (https://pubmed.ncbi.nlm.nih.gov/32201919/).
Another study confirms lemon juice lowers the digestion of starches. Lemon juice can lower peak blood glucose concentration by more than 35 minutes. The study showed “lemon juice, in the recent study, showed similar properties to vinegar and other acidic foods.
Eating something acidic along with something starchy seems to be the simplest way of reducing your glycemic response – and avoid overtaxing your body’s insulin response” (https://www.limoneira.com/study-lemon-juice-reduces-the-glycemic-response/).
Additionally, an article in WebMD states lemons contain hesperidin, a natural compound that can lower blood sugar levels. Like vinegar, lemons can also slow the conversion of starch to sugar (https://www.webmd.com/diet/health-benefits-lemon).
Lemons are also low-carb, have a low glycemic index, and can reduce kidney stones.
A way to increase your lemon consumption is to drink lemon water. Lemons liven plain water and make an excellent replacement for soda and other drinks.
Acidic Foods Cons
Because they are acidic, vinegar and lemons may cause digestive issues such as indigestion, bloating, and gas, especially if consumed in large amounts or on an empty stomach.
They may cause tooth enamel erosion, but you can dilute them with water to protect your teeth.
ACV can interact with diabetes, blood pressure, and cholesterol medications. It can also interact with diuretics. Please consult your doctor before consuming it. Taking it along with diabetes drugs may cause your blood sugar to drop.
Finally, you should avoid ACV if you have gastroparesis since it may impair gastric emptying. Those with low potassium levels should also avoid it since it can decrease potassium.
Conclusion
Vinegar, apple cider vinegar, pickle juice, and lemons are effective natural solutions for lowering blood sugar levels. However, they can erode tooth enamel, cause digestive issues, and interact with some medications.
Quote
“Drinking diluted apple cider everyday will make you feel energetic and halt midday sugar cravings. It primarily keeps the digestion in good shape. It also maintains the right balance of insulin and hormonal levels. People with diabetes can benefit from a daily intake of diluted apple cider vinegar.”
— Steven Cumberland