Doctor says 'drink this at night to lower blood sugar and lose weight'

A health guru has touted the virtues of knocking back a glass of a straightforward homemade drink before going to bed.

Dr Eric Berg DC, a chiropractic doctor with a specialism for nutritional advice, fasting trends, and the ketogenic lifestyle, touts apple cider vinegar as a potential game-changer for your well-being, suggesting it could help in reducing blood sugar levels and supporting weight loss efforts. The author of the popular book 'The Healthy Keto Plan', Dr Berg is no stranger to the limelight, dishing out health tips and medical insights to his whopping 12 million YouTube followers.

You can pick up apple cider vinegar, which is essentially vinegar derived from fermented apple juice, yeast, and sugar, at most grocery stores or health food shops like Holland and Barrett, reports GloucestershireLive. In his video 'Why take apple cider vinegar (AVC) before bed', Dr Berg delves into the benefits of acetic acid, the primary component in apple cider vinegar,highlighting its anti-glycaemic properties.

READ MORE: NHS issues 'call 999' Covid warning if you or your child has these symptoms

"This means it may help reduce your blood sugars after a meal," he points out. Dr Berg goes on to explain, "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."

How apple cider vinegar (acetic acid) can potentially help lower your blood sugars:

• It blocks enzymes that break down starches

• It reduces the liver's production of gluconeogenesis

• It can make insulin more sensitive (may help improve insulin resistance, hyperglycemic, and hypoglycemia)

According to the NHS, symptoms of high blood sugar usually come on gradually and may only start when your blood sugar level gets very high. Common symptoms include:

• feeling very thirsty

• peeing a lot

• feeling weak or tired

• blurred vision

• losing weight

Common causes of high blood sugar in people with diabetes include:

• being unwell

• feeling stressed

• eating too much sugary or starchy food

• being less active than usual

• missing doses of diabetes medicine

You can also get high blood sugar if your diabetes medicine is not working well, you're taking certain medicines (such as steroids) or you recently had an operation.

Numerous studies point towards the beneficial impact of apple cider vinegar in delaying gastric emptying. And, subsequently, leading to a reduced fluctuation in blood sugar levels.

In 2023, a study found that people with type 2 diabetes who consumed 30ml of apple cider vinegar each day saw their haemoglobin A1c levels improve. This was compared to those who didn't partake in the control group.

A separate research project in 2018, had a focus group of overweight adults and those struggling with obesity. They were subjected to a diet deficit in calorie count whilst also consuming 2 tablespoons (30 ml) of apple cider vinegar consistently on a daily basis.

This group was then compared against a control group that wasn't given any vinegar. The result after 12 weeks showed that those who incorporated vinegar in their diet shed more weight than those who didn't.

How to implement apple cider vinegar into your lifestyle:

1. Dilute it: Mix 1–2 tablespoons (tbsp) of apple cider vinegar with 1 cup (237 ml) of water. Drinking undiluted vinegar of any kind can harm your throat and oesophagus.
   

2. Have it in the evening: Consuming apple cider vinegar a 2-3 hours before going to sleep could help reduce the chances of experiencing indigestion or acid reflux when lying down later.
   

3. Use it in your food : Apple cider vinegar is a great addition to salads or marinades for meat and veggies, offering a tastier alternative to simply drinking it.

However, before you begin using acidic elements such as apple cider vinegar, you should be aware that they can cause indigestion and acid reflux, primarily when ingested close to bedtime. Ingesting vinegar and other acidic food types can also gradually erode your tooth enamel. To safeguard your teeth, it's advisable to rinse your mouth immediately with water post-consumption.

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