A health expert has shared the benefits of having a glass of a simple homemade beverage before bed.
Dr Eric Berg DC, a licensed chiropractor who specialises in healthy eating, ketosis and intermittent fasting, claims apple cider vinegar can have significant health benefits, including potentially lowering blood sugar levels and aiding weight loss.
The author of the bestselling book, The Healthy Keto Plan, Dr Berg regularly shares educational and medical videos online. He has amassed a following of 12 million subscribers on his YouTube channel.
Apple cider vinegar is usually available in most supermarkets or retailers such as Holland and Barrett. It a type of vinegar made from crushed fermented apples, yeast, and sugar.
In one of his videos, titled ‘Why take apple cider vinegar (AVC) before bed’, Dr Berg explains that the main acid in apple cider vinegar, acetic acid, is very anti-glycaemic. “This means it may help reduce your blood sugars after a meal,” he elaborates.
“Acetic acid may also help reduce your blood sugars in the morning. Normally, your blood sugars should be low in the morning. There is something called the dawn phenomenon or down effect, where your blood sugars are higher in the morning. This is because the high blood sugar isn’t coming from your diet. It’s coming from your liver.
“Your liver is making extra glucose from protein, fat, and ketones. This is called gluconeogenesis. This could be caused by a problem with the blood sugars like insulin resistance, prediabetes, or diabetes.”
How apple cider vinegar (acetic acid) can potentially help lower your blood sugars:
- It blocks enzymes that break down starches
- It reduces the liver’s production of gluconeogenesis
- It can make insulin more sensitive (may help improve insulin resistance, hyperglycemic, and hypoglycemia)
According to the NHS, symptoms of high blood sugar usually come on gradually and may only start when your blood sugar level gets very high. Common symptoms include:
- feeling very thirsty
- peeing a lot
- feeling weak or tired
- blurred vision
- losing weight
Common causes of high blood sugar in people with diabetes include:
- being unwell
- feeling stressed
- eating too much sugary or starchy food
- being less active than usual
- missing doses of diabetes medicine
How to implement apple cider vinegar into your lifestyle:
- Dilute it: Mix 1–2 tablespoons (tbsp) of apple cider vinegar with 1 cup (237 ml) of water. Drinking undiluted vinegar of any kind can harm your throat and oesophagus.
- Have it in the evening: Consuming apple cider vinegar a 2-3 hours before going to sleep could help reduce the chances of experiencing indigestion or acid reflux when lying down later.
- Use it in your food : Apple cider vinegar is a great addition to salads or marinades for meat and veggies, offering a tastier alternative to simply drinking it.
However, before you begin using acidic elements such as apple cider vinegar, you should be aware that they can cause indigestion and acid reflux, primarily when ingested close to bedtime. Ingesting vinegar and other acidic food types can also gradually erode your tooth enamel. To safeguard your teeth, it’s advisable to rinse your mouth immediately with water post-consumption.
Before making any changes to your health routine or diet, it’s crucial to first seek advice from a medical professional. Always consult with a doctor or other healthcare provider for a medical exam, diagnosis, and recommendation if you have any concerns about a health condition.
