If you have diabetes and monitor your blood sugar levels, you probably noticed that food has a tremendous impact over your blood sugar levels. Tweaking your diet to keep your blood sugar levels between 70 and 130 mg/dL before your meals requires you not only to choose the right food, but to eat them in the right amount at the right time. Checking your blood sugar levels two hours after a meal also is recommended, and your blood sugar levels should remain below 180 mg/dL at that time to prevent deleterious consequences on your health. Vinegar may help you improve your diabetes control.
Vinegar and Satiety
Adding vinegar could increase your satiety after a meal and suppress your appetite, according to a study published in the June 2005 issue of the "European Journal of Clinical Nutrition." In this study, a group of healthy volunteers were given about three slices of white bread alone, or with 1 tbsp., 1.5 tbsp or 2 tbsp. of white vinegar containing 6 percent acetic acid; then their levels of hunger and satiety were assessed after 15, 30, 45, 70, 90 and 120 minutes. The results of this study indicate that appetite was significantly more suppressed at 30, 90 and 120 minutes after the meal when subjects had the higher dose of vinegar.
Weight Loss and Diabetes Control
People with diabetes, especially type 2 diabetes, are often encouraged to lose weight to improve their diabetes management. Losing extra weight, especially if you carry it around the waist, can help your insulin work better, which can help you better control your blood sugar levels. Losing weight is not an easy thing to do and even if you try to eat less, you may feel more hungry throughout the day and your cravings may eventually make you fall off track. Adding vinegar to your meals could help you feel more satiated and make weight loss easier for you.
Vinegar and Blood Sugar Levels
Another advantage of vinegar is that its acidity also can help you lower your blood sugar levels in the hours following your meal. The acetic acid found in vinegar can slow down your digestion by delaying your gastric emptying, which means that the carbohydrates eaten at your meal will be converted to sugar at a slower pace and your blood sugar levels will not raise as fast. In a study, published in the June 2005 issue of the "European Journal of Clinical Nutrition," the highest level of vinegar, 2 tbsp., resulted in significantly lower blood sugar levels 45 minutes after the meal.
Making Your Own Vinaigrette
Although you can drizzle vinegar directly over your food, making a vinaigrette is a convenient and tasty way to add acetic acid to your meal. In a glass bottle, mix about 2 parts of the vinegar of your choice with 1 part extra-virgin olive oil. You can alternate among balsamic vinegar, red wine vinegar, raspberry vinegar or apple cider vinegar. Season to taste with salt, pepper and dried herbs. Use about 3 tbsp. of the vinaigrette at most of your meals to drizzle over your salad or vegetables and enjoy the health benefits of vinegar. Monitor your blood sugar levels to see if you notice a difference.
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