Apple cider vinegar has become a wellness favourite, with claims ranging from boosting digestion to helping control blood sugar. But can a daily shot really flatten those energy-draining glucose spikes?

Why blood sugar spikes matter

Every time we eat, our blood sugar rises as carbohydrates break down into glucose. That’s not a bad thing – it fuels our cells – but sharp spikes are followed by sharp drops, often leaving us sluggish and craving more food.

Over time, frequent spikes can stress the body’s insulin response, increasing the risk of insulin resistance, type 2 diabetes, and heart disease. No wonder so many people are looking for simple fixes.

What the science says about vinegar

According to Dr Christine Bosch, associate professor of nutrition at the University of Leeds, research over the past decade suggests vinegar may indeed have some long-term benefits.

Clinical trials where participants consumed 15–30 ml (about 1–2 tablespoons) daily for several weeks showed improvements in fasting blood glucose (the baseline level when you haven’t eaten). These studies also hint at a reduced risk of diabetes and cardiovascular disease, along with better cholesterol and lipid levels.

So vinegar seems promising for long-term metabolic health – but what about in the moment?

Can vinegar flatten a sugar spike straight after eating?

That’s less clear. Bosch says the evidence isn’t strong that taking vinegar right before a meal significantly reduces blood sugar spikes.

However, acidity does play a role in how carbs are digested. A recent study showed that drinking lemon juice alongside bread reduced the size of the spike. The reason? Acid interferes with amylase, the enzyme that starts breaking carbs into sugar in your mouth. When acidity slows amylase activity, your body absorbs sugar more gradually.

The practical takeaway

Adding acidic foods like lemon juice, salsa, or sauerkraut to meals may help smooth out the glucose rollercoaster. But there’s a catch: frequent exposure to acidic foods or drinks can erode tooth enamel, so moderation is key.

Verdict: Fact or fiction?

Fact – with limits. Regular vinegar consumption has been linked to improved long-term blood sugar control, but it isn’t a magic bullet for immediate spikes. Pairing acidic foods with carbs may help, but the best strategy for stable energy remains a balanced diet with plenty of fibre, protein, and whole foods.