Doctor Promotes Simple Drink for Blood Sugar Control and Weight Loss

A health expert has highlighted the potential benefits of a straightforward homemade drink that may help regulate blood sugar levels and assist with weight loss. Dr. Eric Berg, a licensed chiropractor and author of The Healthy Keto Plan, advocates for the consumption of apple cider vinegar before bedtime. He emphasizes that this simple ingredient could offer notable health advantages, including potentially lowering blood sugar levels.

Dr. Berg has gained significant attention online, amassing 13.7 million subscribers on his YouTube channel, where he shares insights on healthy eating, ketosis, and intermittent fasting. In a recent video titled “Why take apple cider vinegar (ACV) before bed,” he explains that the primary active component in apple cider vinegar, known as acetic acid, has anti-glycaemic properties. He notes, “This means it may help reduce your blood sugars after a meal.”

Understanding the dynamics of blood sugar levels is essential. Dr. Berg explains that the body can experience what is known as the “dawn phenomenon.” This occurs when blood sugar levels are higher in the morning due to the liver producing extra glucose, which can be triggered by insulin resistance or diabetes. He points out that acetic acid may help mitigate this effect by impacting the enzymes responsible for carbohydrate breakdown, thereby slowing the release of sugar into the bloodstream.

The Health Service Executive (HSE) has stated that symptoms of high blood sugar can develop gradually and may include increased thirst, fatigue, and blurred vision. Common causes of elevated blood sugar in individuals with diabetes include dietary choices, physical activity levels, and medication adherence. High blood sugar can also result from stress or illness.

Research supports the potential benefits of apple cider vinegar. Studies indicate that it may enhance insulin sensitivity, which helps the body respond more effectively to insulin. Furthermore, some research has found a correlation between regular consumption of apple cider vinegar and lower fasting blood glucose levels. A study conducted in 2023 revealed that individuals with type 2 diabetes who consumed 30 ml of apple cider vinegar daily improved their haemoglobin A1c levels compared to a control group.

In another study from 2018, overweight adults following a calorie-deficient diet who also consumed 30 ml of apple cider vinegar daily experienced greater weight loss than those who did not include vinegar in their regimen.

While these findings are promising, the National Health Service (NHS) does not endorse apple cider vinegar as a primary treatment for any health condition. It may assist with blood sugar regulation and weight management, but further research is necessary to validate these claims. It is typically safe to consume in small, diluted amounts.

To incorporate apple cider vinegar into a daily routine, Dr. Berg recommends diluting it with water. Starting with a small amount, such as one teaspoon, and gradually increasing it as the body adjusts can be beneficial. It is best to consume the drink a few hours before bedtime to minimize the risk of acid reflux. Individuals should also consult a healthcare professional before introducing apple cider vinegar, particularly if they have underlying health concerns or are taking medications.

Be aware that acidic substances like apple cider vinegar can cause digestive discomfort, and they may gradually erode tooth enamel. Rinsing the mouth with water after consumption is a suggested precaution to protect dental health.

Before making any significant changes to dietary habits or health routines, it is vital to consult with a medical professional for personalized advice.