A health specialist is praising a homemade drink that should be consumed before sleeping due to its array of impressive health advantages. Dr Eric Berg, DC, an expert on natural diets and ketosis, recommends enjoying a glass of watered-down apple cider vinegar for benefits that may include slashing blood sugar levels and aiding in weight management.

Dr Berg is the renowned author of ‘The Healthy Keto Plan’ and a much-followed digital mentor. His online following exceeds 13 million subscribers who seek his advice on platforms like YouTube regularly. 

A staple in many kitchen pantries and readily available at shops like Holland and Barrett, apple cider vinegar (ACV) comes from pulped, fermented apples mixed with yeast and sugar. Research has indicated that ACV could aid in moderating blood sugar levels, particularly post-meal – a potential boon for individuals managing type 2 diabetes.

In his video ‘Why take apple cider vinegar before bed,’ Dr Berg explains the science. Acetic acid is the key compound found in ACV, and it is known for its potent anti-glycaemic effects. “This means it may help reduce your blood sugars after a meal,” Dr Berg explains.

Dr Berg elucidated on the benefits of acetic acid for blood sugar control, saying: “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.” Acetic acid in ACV is a promising agent for maintaining balanced blood sugar levels. 

Here’s how acetic acid assists in regulating blood sugar:

Acetic acid decelerates gastric emptying – the process whereby food moves from the stomach to the small intestine. Slowing this process helps stabilise blood sugar spikes post-mealtime.

Acetic acid can impair disaccharidases, enzymes that decompose complex carbohydrates into simpler sugars within the small intestine. By curtailing these enzymes, acetic acid reduces the amount of glucose entering the bloodstream.

Certain studies suggest that acetic acid may boost the capacity of cells to take in glucose, thereby reducing its concentration in the blood. Research conducted on rats has indicated that acetic acid could enhance the functionality of beta cells in the pancreas, which are vital for insulin production.

Additional research has shown that vinegar consumption, especially before bedtime, can decrease fasting blood glucose levels in individuals with type 2 diabetes. This effect is potentially associated with a reduction in glucose production by the liver.

Experts point out that symptoms of high blood sugar gradually intensify, becoming more acute as the condition worsens. According to the NHS, symptoms usually develop gradually and may not manifest until blood sugar levels become significantly elevated.

However, there are several warning signs and symptoms to look out for:

• Feeling very thirsty.
• Urinating more often.
• Feeling weak or tired.
• Blurred vision.
• Losing weight.

For those managing diabetes, it’s crucial to understand that various factors can cause blood sugar levels to surge, such as:

• Being unwell.
• Feeling stressed.
• Eating too much sugary or starchy food.
• Being less active than usual.
• Missing doses of diabetes medicine.

It’s also important to note that blood sugar levels can increase if there’s a problem with your diabetes medication not functioning properly, if you’re taking certain other medications like steroids, or if you’ve recently undergone surgery.

What studies are there?

As for the potential benefits of consuming ACV before bed, research specifically focusing on its effects at bedtime is limited. But most studies have underscored the benefits of incorporating ACV into your diet.

Its role in slowing gastric emptying, thereby stabilising blood sugar fluctuations, has been emphasised. A 2023 study revealed that type 2 diabetes patients who ingested 30ml of apple cider vinegar daily saw a positive change in their haemoglobin A1c levels, compared to a control group who did not follow this routine.

A previous study from 2018 focused on overweight adults and those grappling with obesity. Participants in this study adhered to a calorie-restricted diet and consistently consumed 2 tablespoons (30 ml) of apple cider vinegar each day.

This group was then compared to a control group who did not include any vinegar in their diet. After a period of 12 weeks, it was discovered that those who had incorporated vinegar into their meals shed more weight than those who hadn’t.

How to incorporate apple cider vinegar into your daily regimen:

There are numerous ways to integrate ACV into your diet. If you opt to drink it, ensure it is diluted and limit yourself to one serving per day.

• Mix it with water: Combine one to two tablespoons of apple cider vinegar with 237ml of water. Drinking vinegar straight can irritate your throat and oesophagus.
• Take it in the evening: Consuming apple cider vinegar two to three hours before bedtime may help minimise the risk of indigestion or acid reflux while you’re lying down.
• Incorporate it into meals: Apple cider vinegar makes a delicious addition to salads or marinades for meats and vegetables, providing a flavourful option instead of just drinking it.

However, before using acidic substances like apple cider vinegar, be mindful that they can cause indigestion and acid reflux, particularly when consumed close to bedtime. The consumption of vinegar and other acidic foods can gradually erode your tooth enamel. To safeguard your teeth, it’s advised to rinse your mouth with water immediately after consumption.

Apple cider vinegar can interact with certain medications, so it’s best to consult with your doctor if you’re taking any medications. Applying undiluted apple cider vinegar to the skin may also cause chemical burns. 

Before making any changes to your health routine or diet, it’s crucial to seek advice from a healthcare professional. Always consult with a doctor or other healthcare provider for a medical examination, diagnosis, and recommendation if you have any concerns about a health condition.