in today's video we are going to be talking about apple cider vinegar
and its benefits specifically when it comes to insulin resistance and type 2 diabetes
apple cider vinegar has long been praised for its health benefits everything from killing bacteria
to improving skin health but what we are going to focus on today is the impact it has on blood
sugar levels and insulin levels because if we can control these we can start to reverse
insulin resistance and type 2 diabetes so in today's video we're going to talk about
apple cider vinegar the benefits of consuming it and if it can help us to manage blood sugar levels
hey guys welcome back to my channel if you're new here my name is kait i'm a health coach and i post
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to start your free trial today apple cider vinegar is made from fermented apple juice and you might
automatically think that this would mean that it is high in sugar as it is made from apple juice
however the fermentation process breaks down the sugar so that there is next to none left by the
time apple cider vinegar is created but how does this tie in with blood sugar and managing it well
studies have shown that consuming apple cider vinegar before a meal can significantly lower
the blood sugar and insulin response one study had participants take one and a half tablespoons
of apple cider vinegar two minutes before a high carb meal that included a bagel and orange juice
they found that the group that consumed the apple cider vinegar were up to 34 percent more insulin
sensitive an hour after eating compared to the group that consumed the placebo but what exactly
does this mean for insulin resistance and type 2 diabetes both of these conditions are the result
of the body not managing blood sugar effectively they are actually basically the same thing because
type 2 diabetes is caused by insulin resistance insulin resistance starts long before you see
any change in your fasting blood sugar though so it often goes undiagnosed if we can identify
and address insulin resistance early we can stop it before it inevitably leads to type 2 diabetes
because when you first become insulin resistant the excess insulin that is being pumped out
is enough to manage the excess blood sugar but eventually you come to a point where the insulin
just can't keep up anymore so your insulin is high and your blood sugar is now high but i'm getting
ahead of myself we first need to understand what insulin resistance is before we can understand how
we can use apple cider vinegar to address it insulin is a hormone known as the fat storage
hormone when we eat 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 stop responding to insulin
so our insulin remains elevated and our blood sugar remains elevated as well now because insulin
resistance is caused by high insulin levels also known as hyperinsulinemia the remedy to
reversing it is to keep insulin low when insulin is kept low our cells become more sensitive to it
again and as our cells become more sensitive our blood sugar and insulin return to normal levels
but what causes our insulin to remain high in the first place there are a number of factors that
come into play but the main one is diet when we eat carbohydrates are broken down into glucose and
this causes our blood sugar to rise in response to this rise in blood sugar our pancreas will release
insulin insulin is responsible for managing blood sugar levels so it takes the excess sugar out of
our bloodstream and brings it to our cells eating too many carbs and eating them too frequently
means that the body is constantly pumping out insulin to keep blood sugar in check and as we
already mentioned it is this constant stream of insulin that causes us to become resistant
to it to reverse it we need to keep insulin low and apple cider vinegar can potentially help us
to do that having one to two tablespoons of apple cider vinegar diluted in water before
a meal can significantly reduce the blood sugar and insulin response to that meal one small study
found that if the participants took apple cider vinegar before eating white bread the blood sugar
response was over 30 percent lower and there are a few other studies that mimic these findings
another study had diabetics take two tablespoons of apple cider vinegar before bed and this lowered
their fasting blood sugar in the morning by four percent so clearly there is something to
this but before you get all excited thinking that apple cider vinegar is the secret to you eating
whatever you want think again a 2018 review looked at the short and long term effects of diabetics
taking apple cider vinegar it showed that apple cider vinegar can be effective in the short term
30 minutes after eating but that at the 60 90 and 120 minute mark the difference was insignificant
so here's the thing apple cider vinegar is not magic yes it can help to mitigate the response
of blood sugar and insulin to an extent but on its own it isn't enough to reverse it all together and
reversal should be the goal because it is possible if you are only focused on managing symptoms
you are not doing anything to lower your risk of developing further diseases because
being insulin resistant or diabetic significantly increases your risk of heart disease alzheimer's
pcos and more the best way to reverse insulin resistance eat less carbs and eat less frequently
carbs are the macronutrient that raises insulin the most by limiting them or even eating the carb
rich foods at the end of your meal after your protein fat and non-starchy vegetables you can
significantly reduce the insulin load and eating less frequently not snacking in between meals and
even incorporating some intermittent fasting can give your pancreas a break and allow blood sugar
and insulin levels to return to baseline before your next meal i do have several other videos
on how to reverse insulin resistance so i will link one above and you can check it out afterwards
so if you are following the tips that i just laid out combining apple cider vinegar might provide
some added benefit but apple cider vinegar on its own is not a cure-all now before we wrap up today
i just wanted to take a quick moment to tell you about today's sponsor squarespace it's thanks to
companies like squarespace that i am able to put out two videos per week and provide you with as
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use code health coach kate to save 10 off your first order thank you again to squarespace for
sponsoring this video anyways guys that's all i have for you today i hope this video helped to
shed some light on apple cider vinegar and the role it plays in blood sugar and insulin levels
let me know in the comment section down below if you consume apple cider vinegar regularly
and remember to give it a thumbs up and share it with a friend who you think might find it helpful
if you did enjoy this video you might also enjoy my video on the best low insulin foods you can
eat to reverse insulin resistance you can check it out right 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 keto diet and carnivore
diet coaching programs you can find them here thanks again guys i'll see you next time bye