Archive · 22 Aug 2026
Vinegar Before Carbs May Reduce Blood Sugar Spikes
Some people are testing whether vinegar can help control blood sugar after meals.
Jessie Inchauspé, who is called Glucose Goddess online, suggests mixing about one tablespoon of vinegar with water before eating carbohydrates.
Experts say vinegar contains acetic acid, which may slow the digestion of carbohydrates.
This could make blood sugar rise more slowly after eating.
Apple cider vinegar may have a similar possible effect for some people.
However, researchers have not yet proved that it works for everyone.
Vinegar is not a replacement for healthy food, exercise, or prescribed medicine.
People with certain health problems should ask a doctor before trying it.
Jessie Inchauspé, known online as Glucose Goddess, recommends one tablespoon of vinegar diluted in water before eating carbohydrates.
Experts say vinegar’s acetic acid may slow carbohydrate digestion and reduce post-meal glucose rises.
Sonal Chandalia says salad, oils and nuts eaten before carbohydrates may have a similar effect.
Rizwana Sayyed says apple cider vinegar may help some people, but effects vary and evidence remains limited.
People with reflux, gastritis, ulcers, low potassium, kidney disease, or medication use should seek medical advice first.
- Who
- Jessie Inchauspé, known as Glucose Goddess, and nutrition experts Sonal Chandalia and Rizwana Sayyed.
- What
- A suggestion to drink diluted vinegar before eating carbohydrates to potentially reduce post-meal blood sugar spikes.
- When
- The recommendation was shared in a recent social-media video; the articles do not specify a date.
- Where
- The suggestion appeared on social media, while expert comments came from India, including Mumbai and Pune-based healthcare professionals.
- Why
- Vinegar’s acetic acid may slow carbohydrate digestion and improve insulin sensitivity, but experts say the evidence is limited and effects vary.
Potential Benefits
Limited Evidence And Safety Concerns
Effect on blood sugar
Potential Benefits
Jessie Inchauspé and the interviewed experts say vinegar before carbohydrates may reduce post-meal glucose spikes by slowing carbohydrate digestion.
Limited Evidence And Safety Concerns
Rizwana Sayyed says the potential benefit may occur only in some individuals, effects vary, and definitive conclusions cannot yet be made.
Broader health claims
Potential Benefits
Inchauspé says vinegar may also benefit visceral fat, cholesterol and glucose and insulin levels.
Limited Evidence And Safety Concerns
The article does not establish these broader benefits and emphasizes that more research is needed.
How to use it
Potential Benefits
The suggested routine is roughly one tablespoon of vinegar diluted in water before a carbohydrate-containing meal.
Limited Evidence And Safety Concerns
People with reflux, gastritis, ulcers, low potassium or kidney disease may be at risk, and anyone taking medication should consult a healthcare professional.
- Suggested amount
- About one tablespoon of vinegar diluted in water before a carbohydrate-containing meal.
- Potential mechanism
- Acetic acid may slow carbohydrate digestion, delay gastric emptying and reduce rapid glucose increases.
- Alternative vinegar
- Apple cider vinegar has been studied for possible effects on blood sugar control.
- Other possible pre-meal foods
- Salad, oils and nuts may also help blunt the glycemic response when eaten before carbohydrates.
- Evidence
- Experts say available evidence is limited and more research is needed.
- Avoid or seek advice
- People with digestive problems, acid reflux, gastritis, ulcers, low potassium or kidney disease should avoid it or consult a healthcare professional.
- Important limitation
- Vinegar does not replace a healthy diet, exercise or prescribed treatment.