Limited research suggests apple cider vinegar may help lower blood sugar. If you want to try it, mix 1 teaspoon of the vinegar with a glass of water. It’s a good idea to consult with your doctor first.

Type 2 diabetes is a preventable chronic disease that affects how your body controls sugar (glucose) in your blood.

Medications, diet, and exercise are the standard treatments. But recent studies vouch for something you can find in most kitchen cabinets: apple cider vinegar.

This article details whether drinking apple cider vinegar can help with diabetes.

While several studies have looked at the link between apple cider vinegar and blood sugar management, they’re usually small — with varying results.

“There have been several small studies evaluating the effects of apple cider vinegar, and the results are mixed,” said Dr. Maria Peña, an endocrinologist in New York.

“For example, there was one small older study done in rats showing that apple cider vinegar helped lower LDL and A1C levels. But the limitation to this study is that it was only done in rats, not humans,” she said.

A more recent 2021 study suggests that apple cider vinegar can improve a person’s blood sugar level by delaying gastric emptying, which means the amount of time it takes the stomach to empty food contents.

Although there’s not much research on apple cider vinegar’s effect on type 1 diabetes, one small older study in 2010 concluded it could help reduce high blood sugar.

A review of six studies and 317 patients with type 2 diabetes concludes apple cider vinegar yields beneficial effects on fasting blood sugar and HbA1c.

“The take-home message is that until a large randomized control trial is done, it is difficult to ascertain the true benefits of taking apple cider vinegar,” she said.

Apple cider vinegar that’s organic, unfiltered, and raw is usually the best choice. It may be cloudy and will be higher in beneficial bacteria.

This cloudy cobwebbed chain of acids is called the mother of vinegar culture. It’s added to cider or other fluids to start vinegar fermentation, and you can find it in high quality vinegar.

Apple cider vinegar is typically safe, so if you have diabetes, it may be worth trying.

Peña suggests diluting 1 teaspoon of vinegar in a glass of water to decrease irritation to the stomach and damage to the teeth and cautioned people seeking a cure-all.

“People should be wary of any ‘quick fix’ or ‘miracle solution’ to their healthcare needs, as these suggestions are not usually backed by strong evidence and can lead to more harm than good,” Peña said.

According to Peña, people who have kidney problems or ulcers should steer clear, and no one should substitute it for their regular medication.

Large amounts of apple cider vinegar can reduce potassium levels and side effects like tooth enamel erosion.

When taking insulin or water pills such as furosemide (Lasix), potassium levels may drop to dangerous levels. Talk with your doctor if you take these medications.

Here are some frequently asked questions about diabetes and apple cider vinegar.

How much apple cider vinegar should a person with diabetes take daily?

You should take apple cider vinegar in moderation. It’s best to dilute 1–2 tbs in a glass of water.

Is it better to drink apple cider vinegar in the morning or at night?

There is no evidence to suggest that taking apple cider vinegar in the morning is more beneficial than taking it at night.

What drink lowers blood sugar?

Water, tea, milk, and 100% fruit juices are best for those with diabetes. It’s best to avoid drinks with added sugar, such as energy drinks and sodas.

Are apple cider vinegar gummies OK for people with diabetes?

Many apple cider vinegar gummies may contain added sugars. Always speak with your doctor or healthcare professional before changing your diet.

The most effective way to prevent and manage diabetes is to eat a balanced diet that includes healthy carbohydrates and enough healthy proteins and fats.

It’s important to understand the effect of carbohydrates on your blood sugar and limit your intake of refined and processed carbohydrates, such as foods with added sugar.

Instead, opt for nutrient-dense, fibrous carbohydrates, such as fruit and vegetables. Increasing physical activity can also have a positive effect on blood sugar management.

Peña recommends the research-backed solution of a nutritious diet and regular exercise.

Read more about helpful fitness tips for people with diabetes.