let's talk about apple cider vinegar and the role it can play in helping you to reverse
insulin resistance apple cider vinegar has long been praised for its health benefits everything
from killing bacteria to improving skin Health but what we're going to focus on today is the
effect it has on our blood sugar and our insulin levels because if we can control
these we can start to reverse insulin resistance and also pre-diabetes and type 2 diabetes [Music]
hey guys welcome back to my channel if you're new here my name is Kait I'm a certified health
and nutrition coach I post new videos twice a week here on YouTube talking all things insulin
resistance weight loss sleep and more so if you're ready to take control of your metabolic Health
make sure to click that subscribe button and you can also find me on Tick Tock and Instagram where
I share new posts every single day apple cider vinegar is vinegar made from fermented apple juice
and you might think that because it's made from apple juice it would be high in sugar but it's
actually not because the fermentation process breaks down the Sugar by the time it's turned
to vinegar there is no sugar left but how does it tie in with blood sugar and insulin and managing
them well studies show that consuming apple cider vinegar before a meal significantly lowers the
blood sugar and insulin response to that meal one study have participants take apple cider vinegar
before a high carb meal consisting of a bagel and orange juice they compared this to a group who ate
the same food but didn't have the apple cider vinegar before now after they were done eating
the group who had the apple cider vinegar before were 34 percent more insulin sensitive but what
exactly does this mean for insulin resistance and diabetes both of these conditions are a result of
the body not managing blood sugar efficiently they're actually the same thing or I should say
that insulin resistance causes type 2 diabetes but insulin resistance starts long before you see any
changes to your fasting blood sugar so it often goes undiagnosed in these early stages if we can
identify and address insulin resistance early we can stop it before it eventually leads to type 2
diabetes because when you first become insulin resistant the excess insulin that your body is
creating is enough to manage the excess blood sugar basically it can keep it in check so your
blood sugar looks normal but eventually there becomes a point where the insulin can't keep
up anymore and this is when your fasting blood sugar will start to rise now before I get ahead
of myself we need to talk about what exactly insulin resistance is so that we can understand
how apple cider vinegar can help us to combat it now if you've watched some of my other videos and
you're already familiar with insulin resistance then you might want to skip ahead I always have
time stamps right here on the progress bar so you can skip to whatever you like so what is insulin
insulin is a hormone known as the fat storage hormone when we eat blood sugar goes up and
Insulin increases in order to take the energy from our bloodstream and bring it to our cells
now when we become insulin resistant our cells have stopped responding to insulin correctly so
your insulin remains elevated and eventually your blood sugar will remain elevated as well
now because insulin resistance is caused by high insulin levels the remedy to combat it
is to keep insulin and our need for insulin as low as possible when insulin is kept low
our cells become more sensitive to it once again and as they become more sensitive to it our blood
sugar and our insulin levels return to normal but what causes insulin to remain high in the
first place there are a number of factors that can come into play but the main one is Diet when we
eat the carbohydrates in our meal are broken down into glucose this raises our blood sugar and in
response to this rise in blood sugar the pancreas releases insulin insulin as we spoke about before
is responsible for managing blood sugar so it takes the excess sugar out of the bloodstream
and brings it to ourselves eating too many carbohydrates and eating them frequently means the
body is constantly pumping out insulin in order to keep blood sugar in check and as we already talked
about this constant stream of insulin is what causes our cells to become insulin resistant and
to reverse it we need to keep our insulin low and guess what apple cider vinegar can help us to do
just that having one to two tablespoons of apple cider vinegar diluted in water can significantly
lower the blood sugar and insulin response to that meal one study done on participants who are eating
white bread found their blood sugar response to the bread was 30 percent lower when they
had apple cider vinegar beforehand I know this sounds almost too good to be true but there is
so much solid evidence out there supporting the benefits of apple cider vinegar for blood sugar
control another study had type 2 diabetics take apple cider vinegar before bed and their fasting
blood sugar was four percent lower in the morning clearly there's something to this now a question
that I've asked a lot is what if you can't stand the taste of apple cider vinegar and that's fair
it is a really strong taste now the capsules they do have a little bit of an effect but the
liquid is more effective gummies steer clear of those entirely a lot of them have added sugars
and fillers and the sugars in particular are actually counterproductive to what you're trying
to achieve by taking apple cider vinegar so it's just pointless but anyways an alternative I do
recommend to apple cider vinegar that works just as well if not better is good idea drinks these
drinks contain a unique blend of amino acids that do the same thing vinegar does they improve our
cell's ability to accept insulin and they support healthy carb metabolism good idea drinks are
lightly carbonated and they come in five different flavors lemon is their newest one and it has
quickly become my favorite they recommend drinking one third of a can before your meal and sipping
on the rest of the can through it if you want to check them out they are currently only available
in the United States you can shop online through the link I'm going to put in the description box
down below they're also I think at a few specialty grocery stores and you can find that information
on their website but I do have a promo code that saves you 10 off so if you want to use that shop
online the code is Kate 10. now before I wrap up I just want to say that apple cider vinegar and
even good idea drinks they're not magic they can mitigate the blood sugar and insulin response to
the food we're eating but simply incorporate writing them into your routine and not making
any other dive changes is not enough to reverse insulin resistance and reversal should be the goal
because it is possible and if you're only focused on managing the symptoms of insulin resistance and
not on reversing it you're really setting yourself up for more health problems down the line because
being insulin resistant significantly increases your risk of diabetes of PCOS of heart disease of
Alzheimer's it is at the root of so many modern day diseases so what's the best way to reverse
insulin resistance reduce your carbs or at least be smart about them and eat less frequently I have
several videos on my channel talking about how to reverse insulin resistance if you want some more
tips and steps you can take so I'll link one of those up above and you can check that out
afterwards if you follow the tips that I outline in this video and you add apple cider vinegar or
good idea drinks and into your routine that is going to make a massive difference in your
insulin resistance anyways guys that's all I have for you today I hope you found this video helpful
and I hope that it helped to shed some light on the role that apple cider vinegar can play in our
blood sugar and our insulin levels let me know in the comment section down below if you consume
apple cider vinegar regularly and any benefits you've noticed I love chatting with you guys in
the comments section and commenting on my videos really helps to support them so even if you just
want to say hi you can do that down below if you did enjoy this video you might also enjoy my video
on how to lower your hba1c you can check that out here if you want to catch up on my most recent
upload you can find it here and if you want to check out my coaching programs including my seven
day insulin resistance Master Class you can find those here thanks guys I'll see you next time bye