For many years, apple cider vinegar has been linked with an array of health benefits. These have ranged from aiding weight loss to relieving cold symptoms. But does taking it help people with diabetes?

The majority of the health claims around apple cider vinegar have yet to be supported by clinical research. However, evidence has been emerging to suggest that apple cider vinegar may have certain benefits for the management of type 2 diabetes.

What is apple cider vinegar?

Vinegar can be made from nearly anycarbohydrate. Apple cider vinegar is derived from cider or freshly pressed apple juice.

Like most vinegars, apple cider vinegar is produced after a slow process spanning several weeks or months in which sugars are broken down.

Mother of vinegar is a cobweb-like substance made from yeast and bacteria that builds up during this period. Mother of vinegar gives the vinegar a cloudy appearance and it is only present in unfiltered apple cider vinegar. It is thought to boost the vinegar's nutritional value.

However, most vinegar is pasteurized. This heating process kills bacteria but prevents mother of vinegar from forming.

Apple cider vinegar and diabetes

In 1980, there were around 108 million people with diabetes worldwide. Its prevalence has increased greatly over the past few decades to an estimated 422 million. Diabetes is a chronic condition marked by an inability to manage blood sugar levels appropriately.

The hormone responsible for regulating blood sugar levels is called insulin. People with type 1 diabetesare unable to produce this hormone. People with type 2 diabetes are unable to produce enough insulin or respond appropriately to the hormone.

People can also develop a related condition known as prediabetes. This is where an individual may have blood sugar levels that are high, but not yet high enough to be diagnosed with diabetes.

Developing methods that help the body to regulate blood sugar levels efficiently is the most effective strategy in managing diabetes. Maintaining a healthful, balanced diet and regular exercise are crucial lifestyle factors that can help to achieve this.

Some evidence also suggests that consuming apple cider vinegar may be useful in helping people with diabetes to control their blood sugar levels.

One study demonstrated that apple cider vinegar reduced blood sugar levels and had a positive impact on cholesterol in rats with and without diabetes.

How is it consumed?

People who wish to consume apple cider vinegar are best diluting 1 to 2 tablespoons of apple cider vinegar in a large glass of water. It should be consumed before meals and there may be benefits associated with consuming it just before bedtime.

As with most vinegars, it is not recommended to consume undiluted apple cider vinegar. When drunk on its own, it can cause stomach irritation or damage to tooth enamel.

Apple cider vinegar can also be used as a versatile cooking ingredient. It is suitable for use in salad dressings, marinades, sauces, and soups. It works well with many meats and fish.

People are most likely to see the distilled varieties of apple cider vinegar on sale, which has a clear, see-through appearance. However, it is better to search for the unfiltered, cloudier varieties as they contain mother of vinegar and are more nutritious.