That little pill you’ve been taking for blood sugar? It may be doing more for you than you realize. Metformin, which can cost as little as $5 a month, has been a go-to type 2 diabetes treatment for decades. But researchers are uncovering benefits that matter especially to women over 50—from sharper vision to healthier aging. Here’s what the science says about the benefits of metformin and potential side effects, plus how to take it so you get the most good with the least discomfort.

What is metformin used for?

Think of metformin as a behind-the-scenes helper for your metabolism. “Metformin is a medication that is used as a first-line treatment for type 2 diabetes,” explains Jennifer Chung, MD, a board-certified internist. “It works by several mechanisms, mainly through decreasing the production of glucose by the liver, reducing the absorption of glucose from the intestinal tract and increasing insulin sensitivity.”

According to UC Health, an estimated 200 million people worldwide take metformin to prevent or treat type 2 diabetes. It’s also prescribed off-label for polycystic ovary syndrome (PCOS)—now known as polyendocrine metabolic ovarian syndrome (PMOS)—and modest weight loss.

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Wellness

6 Signs Metformin Is Working—Plus How Long Before You See Results

Metformin, an oral medication used to treat type 2 diabetes, is often prescribed off-label for weight loss. It helps to control blood sugar by reducing both the amount of glucose produced by the liver and the amount of glucose absorbed by the gut. Over time, that can lead to improved insulin sensitivity, gradual weight loss […]

5 benefits of metformin

Beyond its original intended use for managing high blood sugar levels and diabetes, metformin delivers a host of other health benefits. Some surprising perks:

Sharper eyes

A study in BMJ Open Ophthalmology followed more than 2,000 adults over 50 with type 2 diabetes for five years. Those taking metformin had a 37 percent lower risk of developing advanced age-related macular degeneration. The medication’s anti-inflammatory and antioxidant effects may help protect cells in the back of the eye, says Eve Elizabeth K. Pennie, MD.

A healthier heart

Metformin has been linked to a lower risk of cardiovascular events like heart attacks in people with diabetes. Lynn Westphal, MD, board-certified ob-gyn, says this may be due to anti-inflammatory effects, improved endothelial function and favorable effects on lipid profiles.

Easier weight loss

Users typically lose about 5 percent of body weight, compared with 15 to 20 percent on semaglutide medications like Ozempic, according to Pamela Tambini, MD, medical director at Engage Wellness. The drug improves insulin regulation and may mildly suppress appetite.

Improved longevity

New research in eLife suggests metformin interacts with ATP5I, a mitochondrial protein that helps cells produce energy. “It has been shown that when you alter your energy metabolism by a small margin, it can initiate or stimulate your body’s mechanisms to protect itself from cell damage and stress,” explains Sadia Saeed, MD. The end result: healthier aging.

Lower cancer risk

Some observational studies have linked metformin use to lower rates of certain cancers, possibly because it lowers insulin and helps stabilize metabolism, says Dr. Westphal.

Metformin side effects to know about

Most women tolerate metformin well, especially when starting at a low dose. Still, side effects can crop up early on. Frank Dumont, MD, executive medical director at Virta Health, says the most common metformin side effects include:

• Bloating
• Diarrhea
• Gas
• Nausea
• Stomach discomfort or pain 
• Vomiting

A metallic or bitter taste, called dysgeusia, is another bother. Long-term use can also lead to vitamin B12 deficiency, which may cause fatigue, weakness or tingling in the hands and feet. Women may even notice thinning hair or changes in hair texture, adds Aaron Emmel, PharmD.

Wellness

Metformin vs Ozempic: Which Is Better for Weight Loss (And Your Wallet)?

With weight loss drugs like metformin and Ozempic gaining popularity, it’s essential to understand how they compare. So we had a doctor weigh in on their effectiveness, cost and side effects to help you choose the best option for your health goals. “They share a role in managing type 2 diabetes, but they differ significantly […]

How to minimize metformin side effects

If you’ve recently been prescribed metformin, a few small habits make a real difference in helping you feel your best. 

Time it with food

Metformin comes in two main forms: immediate release (IR) and extended release (ER). “Most people take the IR version with breakfast and again with dinner,” Dr. Dumont said. “Taking metformin IR with [those two meals] can help to lessen the gut side effects.” Aim for doses about 12 hours apart. The ER version is once daily and absorbs better with a meal—many women prefer evenings so they can sleep through any mild discomfort.

Soothe your stomach

For GI upset, Dr. Tambini suggests staying hydrated, eating smaller meals and easing up on carbonated drinks. A probiotic may help rebalance gut bacteria, though check with your doctor first. To combat any metallic taste, sip plenty of water, chew sugar-free gum and skip overly spicy or acidic foods. To make it easier to stay hydrated on the go, toss a leakproof water bottle like the BrüMate Rise 18 oz. into your purse before leaving the house.

Supplement with vitamin B12

“Be sure to take a multivitamin that contains vitamin B12 with metformin, otherwise [the medication] can cause B12 deficiency,” says Jacob Teitelbaum, MD. Regular blood tests can monitor your levels, and B12-rich foods like fish, dairy and eggs help, too.

The bottom line on metformin benefits and side effects

For women over 50, metformin offers more than blood sugar support. With the right timing, the right form and a few small habits, you can ease side effects and tap into benefits your future self will thank you for.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

If you’ve ever wondered whether your blood sugar levels are where they should be, you’re not alone. Whether you’ve been told you’re prediabetic, you have a family history of type 2 diabetes or you’re just trying to feel your best, knowing your numbers is a smart step toward improving your health in the long term. Here’s what the experts want every woman to understand about normal blood sugar, the signs your levels may be off and the simple steps that can help you get back on track.

What’s a normal blood sugar level? A handy chart

A blood glucose test measures the sugar in your blood at one moment in time, while a hemoglobin A1C test shows your average over about three months. Together, they give a clear picture of how your body is handling sugar day to day—which is especially important for people with diabetes.

“Normally, fasting blood sugars should be between 70 to 100 mg/dL, though lower values can still be normal if they occur naturally without taking a glucose-lowering medication,” says Rozalina Grubina McCoy, MD, an endocrinologist at University of Maryland Medical Center. “A fasting blood sugar above 125 mg/dL indicates diabetes, while a blood sugar between 100 to 125 mg/dL indicates prediabetes. Blood sugar is supposed to go up after eating, but should come back down to fasting levels within four hours.”

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Take a look at the blood sugar chart below based on guidelines from SingleCare to see what’s considered normal for those with diabetes and without:

“If you’re seeing consistently-high morning numbers, especially above 130 mg/dL, it’s a good idea to speak with your doctor,” advises Michael Snyder, MD, obesity specialist and medical advisor for FuturHealth. A continuous glucose monitor (CGM) can also help you spot patterns throughout the day and night.

Wellness

Lower Your A1C Naturally With 5 Simple Tips for Steady Blood Sugar

If you’ve ever had your blood sugar tested, chances are you’ve heard your doctor mention your A1C. This simple blood test gives a big-picture view of your average blood sugar levels over the past few months, making it a helpful tool for managing or even preventing diabetes. But what does your A1C number really mean? […]

Normal A1C readings

As for what’s considered a normal A1C level, here’s a quick chart:

Note that your personalized target A1C readings can change over time. Erich S. Huang, MD, PhD, associate chief clinical officer for informatics and technology at Verily, says doctors may consider an A1C of up to 6.1 percent an acceptable target range for adults in their 40s and 50s, and up to 6.5 percent acceptable for those over 60.

High blood sugar symptoms

The CDC reports that nearly half of all adults in the U.S. have either prediabetes or diabetes—so if your numbers have crept up, you have plenty of company. Left unchecked, high blood sugar can affect your eyes, kidneys, nerves and heart.

“High blood sugar, or hyperglycemia, typically refers to a situation in which blood glucose levels rise above 130 mg/dL when fasting or 180 mg/dL after meals,” explains Brynna Connor, MD, a family medicine physician and Healthcare Ambassador at NorthwestPharmacy.com. Common culprits include insulin resistance, stress, illness, high-carb meals, lack of regular physical activity and some medications.

Symptoms to watch for:

• Increased thirst or hunger
• Frequent urination
• Headache
• Blurred vision

If levels stay high, you may notice fatigue, unexplained weight loss, yeast or skin infections and cuts that won’t heal.

How to lower high blood sugar

For prediabetics or those with a recent type 2 diagnosis, Dr. Connor suggests limiting simple carbs, taking prescribed medications as directed and moving your body regularly. “Hydrate with water to flush extra glucose,” she adds. Even a gentle walk after meals can help bring your blood sugar back into a normal range.

Another smart strategy is prioritizing protein at meals, which slows digestion and helps prevent post-meal glucose spikes. An easy way to get your protein fix: Add a scoop of protein powder, like Elevate Organic Women’s Protein Grass-Fed Whey, to a creamy shake. (Check out more foods to help lower high blood sugar.)

In those with type 1 diabetes, very high blood sugar can lead to diabetic ketoacidosis (DKA), which is a true medical emergency. Warning signs include nausea, vomiting, abdominal pain, fruity-smelling breath, labored breathing and confusion. “In an emergency, such as someone in DKA or a hyperosmolar hyperglycemic state, call 911,” Dr. Connor urges.

Low blood sugar symptoms

“Low blood sugar, or hypoglycemia, is a condition in which your blood glucose level drops below 70 mg/dL,” Dr. Connor explains. It’s most common in people on insulin, but it can also happen after a skipped meal, too few carbs, hard exercise or a glass of wine on an empty stomach.

Symptoms to watch for:

• Looking pale, shaky or sweaty
• Headache or nausea
• Rapid or irregular heartbeat
• Fatigue, irritability or anxiety
• Trouble concentrating
• Dizziness or tingling in the lips, tongue or cheek

Severe symptoms—confusion, slurred speech, blurry vision, loss of consciousness or seizures—require immediate medical assistance.

How to raise low blood sugar

“For mild-to-moderate hypoglycemia, you should follow the 15-15 rule,” Dr. Connor says. “Consume 15 grams of fast-acting carbohydrates, such as four ounces of juice, glucose tablets or regular soda, then recheck your blood sugar in 15 minutes. If it’s still low, repeat the process.” Once your numbers come back up into a normal range, a snack with protein and complex carbs helps keep them steady.

Wellness

You Can Get a Free A1C Test This Month To Screen for Diabetes—Here’s How

With prediabetes on the rise, a simple A1C blood test reveals exactly where your blood sugar sits and whether you’re heading toward type 2 diabetes before you have a diagnosis. The catch? Financial and insurance barriers have kept some women from getting tested regularly. But here’s some good news this National Diabetes Awareness Month: You […]

The bottom line on normal blood sugar levels

If your blood sugar readings are regularly outside the normal range, don’t panic—just pick up the phone. A quick chat with your doctor can help you build a plan that keeps your numbers, and your peace of mind, right where they belong.

Want to know how to reverse prediabetes in 3 months—and maybe lose half your body fat in the same time frame? That’s exactly what Forbes Riley, 66, did after a near-death experience inspired her to experiment with lifestyle changes. The best part: Her key strategies are easy to copy and “about as effective a jumpstart as you can get,” says nutrition expert Ted Naiman, MD. Keep reading for how-tos and inspiration that can change your body and your life forever.

The crash that set Forbes on a prediabetes-reversing path

If Forbes looks familiar, it’s probably because she got her start as an actress and then transitioned into infomercials and QVC. Though many of the $2.5 billion in products she sold were fitness-related, she says she was steadfastly unfit and “fluffy.” “I wore color-blocked jackets that made me look like I had a waist. I didn’t,” she says. “I felt like an imposter.” After having late-life twins and hitting menopause, her weight crept higher, and she was diagnosed with prediabetes. For those who aren’t familiar, it’s a condition that often develops when we eat so many blood-sugar spiking foods our cells become damaged and stop working properly. (You have prediabetes when blood tests show your A1C levels are between 5.7 and 6.4.)

Forbes was concerned, but she did little to lower her blood sugar levels. Not until everything changed. In 2024, Forbes’ family was in a tour van crash while on vacation. In the wreckage afterward, “I heard my daughter say to my son, ‘Mom might be gone,’” Forbes recalls. The words woke her up—literally and figuratively. 

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As Forbes recovered from the shock and a shoulder injury, she became eager to reclaim her health and live life to the fullest. So when her husband, Joshua, a world-champion bodybuilder, mentioned a bodybuilding competition for women over 60, Forbes… laughed. 

At that point, she was in the worst shape of her life and working 12-hour days to start a business. Yet something inside her said, “Go for it!” Was it even possible for someone her age? She found women on Instagram transforming in their 60s. Intrigued but skeptical, she signed up for the contest.

Weight Loss

How Eating More Protein Helped One Woman Lose 230 Pounds at 70

We often hear that protein is key for weight loss after age 50, and for good reason. “It’s true,” confirms University of Maryland’s Pamela Peeke, MD, explaining that older bodies don’t break down protein as well, so we must eat extra to absorb enough. But once we do, we get stronger, healthier and slim down doubly […]

How Forbes reversed her prediabetes in 3 months 

With help from Joshua and expert pals, Forbes came up with a two-part plan to lose weight and reduce her risk of developing type 2 diabetes:

Step 1: Protein loading

Joshua, who regularly experiments to find the most effective dietary strategies, was using a carnivore diet at the time. That meant only animal foods, no plants. Forbes liked the simplicity. She also liked that it allowed for unlimited portions and no tracking. She tried it. 

Her staples? Things like protein-spiked coffee, cheese, eggs and meat plus occasional veggies. “I ate whenever I was hungry,” she says. “There was no fasting. I snacked.” So she was always full. And since she didn’t plan to do it forever, she says she didn’t feel deprived by her limited menu.

Why protein works: “Protein is the most satiating nutrient by far,” says Dr. Naiman, author of Satiety Per Calorie. Eat mostly protein like Forbes, “and it naturally reduces your total calorie intake without you even trying.” You’ll also crowd out a lot of carbs, triggering shifts in body chemistry that improve blood sugar function and burn fat up to 900 percent faster, per a study in the journal Diabetes & Metabolic Syndrome. 

Also crucial: After age 50, we need large amounts of amino acids from protein to build muscle—which is key to fast, healthy, lasting results. Duke University tests show that getting about 1 gram of daily protein for every two pounds of body weight doubles weight loss in older adults who are attempting to watch what they eat and increase physical activity.

Step 2: Building muscle

Forbes hit the gym at 5 am each morning, following a program Joshua created. He didn’t want to hover, so he left her to her own devices. Did she know what she was doing? No. But she showed up every day for 99 days, blasting music like Pitbull’s “Fireball” to hype herself up. She’d usually work afterward, from 7 am to 7 pm. 

At first she was achy, and the scale didn’t budge. Luckily, her doctor had given her a body scan earlier in the year; she went for another. In 45 days, her body fat had plummeted from 33 to 24 percent. Her muscle increased dramatically too, which is why the numbers on the scale didn’t change. “The whole office went nuts,” Forbes recalls. “They’d never had anyone in their 60s do that.” And it was just her halfway point!

Why muscle matters: Building muscle is one of the best ways to improve prediabetes and other blood-sugar issues like insulin resistance and type-2 diabetes. Why? Muscles run on blood sugar, so having lots of them burns sugar like crazy, says Dr. Naiman. And our muscles can pull sugar from the bloodstream without help from the hormone insulin—so if your insulin isn’t working properly (which happens when conditions like insulin resistant, prediabetes and type-2 diabetes develop), it doesn’t matter. 

For Forbes, as her blood sugar improved, her hunger and cravings got much better too—which is one way building muscle helps slim us down. And muscle is metabolically active, “so the more you have, the more calories you burn every hour of every day,” explains Dr. Naiman. Muscle is key to success maintaining long term. 

As for hormonal changes that cause women to lose muscle, “strength training is the only thing that reverses this.” In a JAMA study, even 90-year-olds saw a 174 percent improvement in eight weeks!

Weight Loss

Meet 4 Women Over 50 Who Lost 374 Lbs by Building Muscle

Want to stay incredibly strong, lean, energized, healthy and happy into your 70s, 80s, 90s and beyond? Unbreakable author Vonda Wright, MD, is on a mission to help you (and all women!) do just that. Read more in her recent Woman’s World cover feature. The key strategy she recommends for healthy longevity: Building muscle mass. […]

Forbes’ happy ending

In 99 days, just over 3 months, Forbes cut her body fat by about half and she got stronger than ever. Her prediabetes—gone. She placed second in the competition, her husband beaming by the stage. Did she backslide once she relaxed her diet and workouts? “I’ve maintained all of it,” she beams. Her consulting business is up and running, and she is the proud author of a new book, The Pitch: A-Z. “I am happy, I am fierce—and I love going shopping!”

How to start using Forbes’ simple strategies 

Follow Forbes’ lead and stick primarily to dairy, eggs, fish and meat. You can add veggies and even some fiber-rich starch without impacting your progress, says Dr. Naiman. The key is very high protein intake and very few ultra-processed foods (which drive hunger and fat storage). To make getting enough protein super-easy, he even created the Hava app that assesses meals based on photos you snap with your phone.

As for strength training: “The most important thing is just to start—even 15 minutes three times a week will produce noticeable results,” promises Dr. Naiman. Use body-weight exercises you already know (like squats and crunches) or find free workouts on YouTube. Do enough reps to fatigue your muscles. “As you get stronger, add resistance with bands or dumbbells.” You need to keep pushing muscles to build them. To track progress accurately and stay motivated as you build muscle, consider getting a smart scale that measures body fat (as opposed to just body weight).

Skeptical it’ll have an impact? Just look at Forbes. “She ate the right foods and lifted weights,” he says. “Simplicity works!”

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

Your body is remarkably good at sending signals before a bigger health issue takes hold—and a prediabetes diagnosis is one of the clearest warnings it can give you. The good news? Unlike many health conditions, type 2 diabetes is often preventable—and with the right steps, a prediabetes diagnosis can be very much reversible if you take action. New research shows that acting now doesn’t just protect you from diabetes—it could dramatically reduce your risk of heart disease too. But how do you actually do it? We asked experts to share everything you need to know about reversing prediabetes, and why it’s absolutely worth addressing sooner rather than later.

What is prediabetes?

“Prediabetes means your blood sugar (glucose) levels are higher than normal, but not quite high enough yet to be called type 2 diabetes,” says Kardie Tobb, DO, MS, FASPC, FACC, a board‑certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic, for insight. 

Dr. Tobb explains that medical professionals diagnose prediabetes based on blood work that falls into one or more of the following categories:

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• An A1C between 5.7 and 6.4 percent
• A fasting blood sugar level of 100 to 125 mg/dL (normal is below 100 mg/dL)
• A blood sugar level of 140 to 199 mg/dL two hours after consuming a glucose drink as part of a glucose tolerance test

Wellness

You Can Get a Free A1C Test This Month To Screen for Diabetes—Here’s How

With prediabetes on the rise, a simple A1C blood test reveals exactly where your blood sugar sits and whether you’re heading toward type 2 diabetes before you have a diagnosis. The catch? Financial and insurance barriers have kept some women from getting tested regularly. But here’s some good news this National Diabetes Awareness Month: You […]

What causes prediabetes?

“The underlying mechanism of prediabetes is insulin resistance,” explains Jody-Ann McLean, MBBCh, BSc, a registered medical doctor and medical writer with expertise in metabolic and women’s hormonal health. “Insulin is the hormone that helps your body’s cells to take up glucose from the bloodstream to be used as energy. When your cells stop responding as well to insulin, this is called insulin resistance. It can result in more glucose remaining in the bloodstream, meaning higher blood sugar levels.”

New research on the importance of reversing prediabetes

Health conditions that feel like a precursor to the “real” condition are not always treated with as much urgency, but new research shows reversing prediabetes specifically has a real impact on your health and longevity.

A study published in The Lancet Diabetes & Endocrinology analyzed data from more than 2,900 people with prediabetes and found that those who reversed their prediabetes and returned their blood sugar levels to the normal range had about a 50 percent lower risk of cardiovascular death or hospitalization for heart failure over the following decades. 

How to reverse prediabetes: 5 expert tips you can start today

So now you understand the importance of treating prediabetes with urgency, but you’re not sure where to start. Here are five tips Dr. Tobb says she has seen work in real time with her patients.

Move your body (especially after meals) 

Why it helps: Our muscles are the largest consumers of blood sugar in our body and getting movement after eating, even if it’s just a walk, helps ensure our muscles soak up the sugar from that meal before it has a chance to cause a blood sugar spike, explains Dr. Tobb. She says that even just one exercise session makes our cells more sensitive to insulin. “This is the closest thing to a magic pill we have,” she adds.

What to do: Dr. Tobb recommends ideally getting 30 minutes of daily exercise five days a week. Whether you choose gardening or yard work, dancing, swimming or brisk walking, any movement counts, she says. Dr. Tobb adds that a good place to start for incorporating movement into your lifestyle is walking for 10 to 15 minutes after a meal without focusing on walking for a long time or at a certain speed, but just walking.

Choose foods that help stabilize blood sugar

Why it helps: Foods rich in fiber and protein digest more slowly, which helps create a gradual rise in blood sugar rather than a sharp spike, explains Dr. Tobb. When blood sugar remains at a steady level throughout the day, the pancreas doesn’t have to release large amounts of insulin, giving it a chance to recover, which can help reduce insulin resistance, she adds. 

What to do: Dr. Tobb recommends filling half your plate with non-starchy veggies such as spinach, broccoli, zucchini or peppers. A quarter of your plate should be protein sources like eggs, fish, chicken, tofu or beans, while the last quarter should be whole grains or starchy vegetables such as sweet potatoes, brown rice, quinoa or oats, adds Dr. Tobb. She also recommends cutting out sugary drinks and choosing water, plain tea or unsweetened coffee instead.

Aim for gradual, sustainable weight loss

Why it helps: Carrying excess weight and fat, especially inside the liver around the belly, interferes with insulin’s ability to regulate blood sugar, says Dr. Tobb. She explains that losing even a small amount of weight can shrink this visceral fat and help insulin work more efficiently. “Some patients see their A1C drop back to normal after losing just 10 pounds,” she adds. 

What to do: Dr. Tobb emphasizes that you don’t need to reach your ideal weight to see benefits for insulin resistance. Citing research from the landmark Diabetes Prevention Program, she says that losing just five to seven percent of your body weight can make a beneficial difference. “For a 200-pound person, that’s only 10 to 14 pounds,” Dr. Tobb adds. 

Treat quality sleep like medicine

Why it helps: Dr. Tobb says poor sleep can drive cortisol, the stress hormone that increases blood sugar, and ghrelin, the hormone that makes you crave sweets and carbs. She notes that even a few nights of poor sleep can raise fasting blood sugar levels. “Treating sleep apnea alone has helped many of my patients lower their A1C significantly,” she adds. 

What to do: Dr. Tobb recommends aiming for seven to nine hours of quality sleep each night and maintaining a consistent sleep schedule when possible. “Keep your bedroom cool, dark and screen-free,” she adds. 

Actively manage stress 

Why it helps: Chronic stress can keep your body in fight-or-flight mode, which causes the small hormone-producing glands above the kidneys to release cortisol, explains Dr. Tobb. This stress hormone signals the liver to release extra sugar into the bloodstream, which can raise blood sugar levels even when you haven’t eaten, she adds.

What to do: Dr. Tobb recommends picking even just one stress-management practice and making it part of your daily routine, even if it’s only for 10 minutes. She recommends one or all of the following options:

• Deep breathing (breathe in for 4 counts, hold for 4 counts and breathe out for 6 counts)
• Guided meditation using a free app like Insight Timer, Open or Calm
• Gentle yoga or stretching
• Journaling or prayer
• Spending time in nature or connecting with people who help fulfill your emotional needs. 

Wellness

This Prediabetes Diet Can Lower Your Blood Sugar and Boost Weight Loss

Did you know that one out of every three of us has prediabetes? “That’s over 98 million adults in the U.S. and Canada,” reveals certified diabetes educator Helen Tieu, RD. Even more surprising: Many slim and seemingly-healthy people who rely on convenience foods or deal with lots of stress are among the whopping 80 percent […]

What if lifestyle changes aren’t working?

If you’ve tried some of the lifestyle changes above and haven’t quite seen the needle move with your prediabetes, it could be that you haven’t given things enough time. 

“The shortest turnaround I’ve witnessed was about six weeks,” says Dr. Tobb. “ A patient in his early 40s cut out all sugary beverages, started walking 30 minutes after dinner every night and lost about eight pounds. At his six-week recheck, his fasting blood sugar had dropped from 118 to 94, back in the normal range.”

Dr. Tobb adds that a full reversal to healthy blood sugar levels varies widely, but often takes anywhere between three and 12 months.

And if you’re still not seeing changes after a year, it could be genetics. “There are also people who inherit a tendency toward lower insulin secretion, meaning their pancreas simply doesn’t produce as much insulin as needed, even with a healthy lifestyle,” says Dr. Tobb. “There are individuals who do everything right and still have mildly elevated blood sugar.”

Still, even with a genetic predisposition for prediabetes, Dr. Tobb says maintaining a healthy lifestyle still helps protect you from far worse health outcomes if you did happen to experience kidney failure or a heart attack, even with a high A1C. 

The bottom line: prediabetes is reversable—starting now

Although it may be tempting to think of prediabetes as a problem for the future if it eventually becomes diabetes, one of the most effective ways to prevent that progression and support your overall health and longevity is to treat prediabetes as a worthy challenge to address the moment it appears.

Ready for more inspiration? Subscribe to our YouTube channel for video podcasts, health tips and uplifting stories designed for women 40, 50, 60 and beyond.

Your doctor just prescribed you metformin to help lower your blood sugar levels, and your mind is jumping to all the not-so-great “what ifs.” What if I get side effects? What if this doesn’t work for me? But what if you took the time to think about the positives instead? What if the medication improved your health or even had benefits you weren’t expecting? It may sound like wishful thinking, but with metformin, it could be a reality. It turns out metformin doesn’t just help manage diabetes, it may offer impressive longevity benefits, too. Keep scrolling to discover the unexpected perks of this popular diabetes treatment. 

What is metformin?

“Metformin is an oral medication in the biguanide class that has been used for decades as a first-line treatment for type 2 diabetes,” says Kardie Tobb, DO, MS, FASPC, FACC, a board‑certified preventive cardiologist and the medical director for the Cone Health HeartCare Women’s Heart Health and Cardio-Obstetrics Clinic. “It is one of the most extensively studied medications in medicine and generally has a favorable safety profile when appropriately prescribed.”

Metformin (which can cost as little as $5 per month) treats type 2 diabetes by lowering the amount of sugar produced by the liver and improving the body’s ability to use the hormone insulin, which helps move blood sugar from the bloodstream into cells where it can be used for energy, explains Sadia Saeed, MD, physician and medical advisor with Welzo.

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The benefits of metformin for longevity 

While metformin is primarily used to treat type 2 diabetes, Dr. Tobb says people who take the medication often experience lower rates of cardiovascular disease, lower rates of some cancers and lower mortality compared to people with type 2 diabetes who do not take metformin. Researchers have long wondered whether metformin’s association with lower mortality may point to broader longevity benefits. New research offers a potential theory, and the key is something known as ATP5I. 

“ATP5I is a mitochondrial protein, which can be described as an energy factory in the cell,” says Dr. Saeed. “The function of this enzyme is to assist the body in generating ATP, a molecule that provides the primary form of energy to support all of the cellular functions. If there were no ATP, then cells would not be able to carry out their important functions.”

In a new eLife study, researchers discovered that metformin interacts with ATP5I, a protein that helps cells produce energy. The findings suggest ATP5I may be one of the mechanisms behind metformin’s potential longevity and healthy-aging benefits.

“It has been shown that when you alter your energy metabolism by a small margin, it can initiate or stimulate your body’s mechanisms to protect itself from cell damage and stress,” explains Dr. Saeed. “This process may have an impact on healthy aging as a whole because it improves our ability to maintain our cells and reduces many of the physiological changes associated with decreased function and loss due to aging.”

Dr. Tobb notes that while the ATP5I findings may help explain some of metformin’s potential longevity benefits when it comes to an improved aging process, the study was conducted primarily in cancer-cell models, so researchers cannot yet conclude that ATP5I explains the drug’s longevity effects in humans.

Can doctors prescribe metformin off-label for longevity?

In short, yes. Dr. Tobb says doctors in the United States can legally prescribe medications for off-label use when they believe it is medically appropriate. For example, she says longevity-focused physicians may prescribe metformin for older adults with insulin resistance, patients with metabolic syndrome or people interested in evidence-based longevity interventions to support healthy aging long term. Still, she notes that prescribing metformin off-label for longevity alone is uncommon in mainstream medicine. 

Could future treatments target aging with metformin? 

“If future randomized trials demonstrate that metformin delays multiple age-related diseases, extends healthspan [and] reduces overall mortality, then aging itself may increasingly be viewed as a modifiable medical target,” says Dr. Tobb. Translation: If continuing research bears out the longevity benefits of metformin treatment, doctors may prescribe it in the future even if you don’t have diabetes or a metabolic condition.

However, Dr. Tobb says there are several hurdles that researchers need to overcome first. For one, we still haven’t answered whether or not metformin can extend lifespan in healthy people who do not have diabetes, and human longevity trials take many years to complete, she says. Additionally, aging is not currently classified as a “disease” by regulators, and any health benefits may ultimately be limited to specific groups of people rather than the broader population, says Dr. Tobb.

“My prediction [is that] we are more likely to see metformin prescribed to people with metabolic dysfunction and elevated aging risk rather than universally to healthy young adults,” she adds. 

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2 ways to support longevity right now

Some physicians already prescribe metformin off-label for select patients. And while we wait for metformin to be cleared for potential longevity use in the future, Dr. Tobb offers two supplements that can support longevity in an affordable way. 

Ask about GLP-1 medications

GLP-1 medications like semaglutide (Ozempic) and tirzepatide (Zepbound) are used to treat obesity and diabetes. They reduce appetite, promote weight loss and improve blood sugar control and insulin sensitivity, all of which may help address age-related health risks including obesity, diabetes, inflammation and cardiovascular disease, says Dr. Tobb. Ask your doctor if a GLP-1 might be right for you.

Take omega-3 fatty acids

Omega-3 fatty acids such as DHA and EPA, which are found in fish and fish oil, may help reduce inflammation and support heart, brain and cellular health, says Dr. Tobb. She explains that their potential longevity benefits are likely indirect, as maintaining cardiovascular health is one of the most effective ways to support a longer healthspan.

The bottom line on metformin for longevity

You don’t have to wait for future breakthroughs to start supporting your healthy aging journey today. While research on metformin’s longevity benefits continues to unfold, you can talk with your doctor about which evidence-based vitamins and supplements may help you age your healthiest.

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Insulin resistance can develop for years without a single noticeable symptom — and by the time it does show up, the path toward type 2 diabetes, fatty liver disease and heart disease may already be underway. Doctors say the condition is one of the most common, most overlooked drivers of long-term health problems in American adults, and it does not require obesity to take hold.

The good news: insulin resistance is often reversible if caught early. Here is what endocrinologists, dietitians and major medical centers want people to understand.

How insulin resistance works

Insulin resistance is “a complex condition in which your body doesn’t respond as it should to insulin,” according to Cleveland Clinic. Insulin is a hormone the pancreas releases to move sugar out of the bloodstream and into cells, where it becomes energy.

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When cells stop responding, that system breaks down. “With insulin resistance, the cells don’t react, and don’t open up, resulting in excessive sugar in the blood,” Dr. Eleanna De Filippis, an endocrinologist at Mayo Clinic, said. “Over time, the pancreas keeps trying to regulate the blood sugar, producing more and more insulin until it wears out and can’t produce large amounts of insulin anymore. As a result, blood sugar levels increase to the point of being in the diabetic range.”

So what is insulin resistance, in plain terms? It is the body’s slow loss of sensitivity to the hormone that keeps blood sugar in check.

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5 Causes of Type 2 Diabetes—and What Doctors Say to Do About It

Understanding what causes type 2 diabetes is crucial. The chronic condition occurs when your body doesn’t produce enough insulin or use it efficiently, leading to a buildup of glucose in the bloodstream. Over time, high blood sugar levels can cause serious health problems, including an increased risk of heart disease, stroke, kidney disease, nerve damage […]

Who is at risk

“Anyone can become insulin-resistant. In particular, people with excess weight are at a higher risk, compared to the general population,” De Filippis said. Risk rises further with a family history of type 2 diabetes, age over 45, African, Latino or Native American ancestry, smoking and certain medications including steroids, anti-psychotics and HIV medication.

Related conditions include obstructive sleep apnea, fatty liver disease, polycystic ovarian syndrome, Cushing’s syndrome and lipodystrophy syndromes.

But weight is not the whole story. “Insulin resistance is often linked to obesity, but the truth is you don’t have to be overweight to develop it,” said Vishaal Gupta, an endocrinologist at Geisinger. “There are many causes of insulin resistance, from lifestyle habits to underlying health conditions — and it’s often not just one factor.”

Insulin resistance symptoms to watch for

Because the condition develops gradually, “many people may have it for years without noticeable symptoms,” Gupta said. When signs do appear, common insulin resistance symptoms include:

• Weight gain
• Skin changes
• Low energy
• Brain fog
• Increased appetite
• Trouble sleeping
• Sugar cravings

The best foods to eat if you are facing insulin resistance

There is no exotic eating plan required. “When you’re talking about what type of diet would be good for insulin resistance, it’s basically just a healthy diet. It’s the same for diabetes. It’s the same for heart disease. It’s the same for decreasing your cancer risk,” Beverly Rodgers, a senior clinical dietitian at UT MD Anderson League City, said.

Rodgers recommends a diet high in whole foods and low in processed foods, like the Mediterranean diet. A balanced plate might fill two-thirds with whole grains, vegetables, fruits, beans, nuts and seeds, with the remaining third coming from lean animal or plant-based protein.

Nebraska Medicine highlights complex carbohydrates such as oats, quinoa and brown rice, along with fiber- and nutrient-dense produce like broccoli, peppers, raspberries and peaches, as well as a complete list of other options.

Why untreated insulin resistance matters

Ignoring it carries real consequences. “Left untreated, insulin resistance increases the risk of Type 2 diabetes, nonalcoholic fatty liver disease, high blood pressure, heart disease, sleep apnea and PCOS,” Gupta said. “Because these conditions can progress silently, regular screening and follow-up are important if you have risk factors.”

Insulin resistance and prediabetes are closely linked stages of the same process. “Insulin resistance can lead to prediabetes and most people with prediabetes have insulin resistance,” Sydney Blount, an endocrinologist at Nebraska Medicine, said. “You can have insulin resistance before you are diagnosed with prediabetes. That’s because, initially, your body will try to make up for insulin resistance. It does this by making more insulin to maintain normal blood glucose levels. Over time, however, your pancreas may no longer be able to produce enough insulin to overcome insulin resistance.”

Family history and age cannot be changed. But Gupta said lifestyle steps “can reduce your risk and even reverse the condition to improve your long-term health.”

For three long years, actress Elizabeth Perkins knew something was terribly wrong. She was exhausted, losing weight at an alarming rate, constantly thirsty and battling pounding headaches that kept her in bed for days. Yet doctor after doctor told her she was fine. Her story is a powerful reminder that when it comes to your health, you may need to be your own loudest champion.

Watch Episode 14 right here! ‘What Matters with Elizabeth Perkins: Art, Authenticity & Self-Acceptance’

The symptoms doctors kept dismissing

Perkins’ symptoms read like a textbook warning list: extreme fatigue, dramatic weight loss, relentless thirst, blurred vision and frequent headaches. But instead of digging deeper, the doctors she saw chalked it up to hormones, perimenopause—or her mental health.

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“I was given Prozac. I was, you know, told that, you know, well, these are just hormones. You know, you’re in perimenopausal and that’s just the way it is,” Perkins recalled. “And like, you know, maybe you should see a mental health expert and basically I would say four or five different doctors just said there’s absolutely nothing wrong with you. We’ve done all the blood work. We’ve done—there’s nothing wrong with you. And I knew how I felt and you didn’t give up.”

Between those doctors, Perkins estimates she had six or seven blood tests. But not one of them included a simple glucose check—the very test that would eventually save her life.

The routine visit that revealed the truth

The answer didn’t come from a specialist. It came during an ordinary gynecology appointment in 2005, when a nurse decided to run a quick test.

“I was going through a routine gynecology visit and the nurse was like, I’m going to do a glucose test on you,” Perkins said. “My glucose was 640 and I should have been like in a keto acidosis coma at that point.”

To put that in perspective, a normal fasting blood glucose reading is typically under 100 mg/dL. A reading of 640 is the kind of number that can trigger diabetic ketoacidosis—a medical emergency where the body, unable to use sugar for energy, starts breaking down fat so quickly the blood turns acidic. Left untreated, it can be fatal.

Perkins was rushed to the hospital by ambulance and admitted for four or five days. The diagnosis: Type 1 diabetes, an autoimmune disease in which the body attacks the insulin-producing cells of the pancreas.

“It was life-changing for me,” she said.

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A hospital visit she’ll never forget

One moment from that hospital stay still stands out. Her longtime general practitioner—one of the doctors who’d insisted nothing was wrong—came by her room.

“My GP came to visit me at the hospital and he’s like, who would have thought, you know, there’s a glucose,” Perkins said. “And I was just, dude, you need to get out of my room right now cuz I’m going to punch you in the face.”

He was, she noted dryly, no longer her GP after that.

Her frustration is one many women will recognize. Research on gender disparities in medicine has repeatedly found that women’s pain and physical complaints are more likely to be brushed off or misdiagnosed than men’s—especially when symptoms overlap with conditions like menopause or anxiety.

“I must have had six or seven blood tests, but nobody ever tested my glucose, which is so simple,” Perkins said. “I mean, I check my glucose five times a day now.”

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What she wants every woman to know

Today, 20 years after her diagnosis, Perkins manages her condition with multiple daily blood sugar checks. It’s become routine—but also a constant reminder of just how close she came to disaster.

“I was lucky that I lived through it,” she said.

Out of that ordeal has come a message she shares whenever she gets the chance, especially with other women: listen to your body, and keep pushing until someone listens, too.

“I always say to women, don’t take no for an answer,” Perkins said. “You have to become your own advocate.”

Her advice is wonderfully practical. If something feels off, say so out loud. If a doctor isn’t taking you seriously, ask for specific tests by name. If the answers don’t add up, get a second opinion—or a third. A blood glucose test, the one piece missing from her three-year mystery, is inexpensive, fast and widely available. It can be added to routine bloodwork with a simple request.

Trust yourself—it could save your life

Perkins doesn’t share her story to point fingers. She shares it so another woman might recognize her own symptoms a little sooner, ask one more question or insist on one more test.

“You have to become your own advocate,” she said—words she now lives by, five glucose checks a day.

If you’ve ever walked out of a doctor’s office feeling unheard, let Elizabeth’s story be your nudge. You know your body best. Trust it. portrait of Elizabeth Perkins smiling, paired with an inset image of a woman checking her blood glucose at home—to visually connect the celebrity story with the everyday reader takeaway.

What Matters with Liz airs every Wednesday on YouTube, Spotify, Amazon Music and Apple Podcasts, with highlights and behind-the-scenes clips shared on Instagram and Facebook. 

Also, be sure to subscribe to the What Matters With Liz free newsletter from Woman’s World Editor-in-Chief Liz Vaccariello. Every week, you’ll get real talk about health, money and entertainment, plus uplifting stories, practical tips and exclusive updates on Vaccariello’s new video podcast.

Pasta sits on millions of dinner plates every week, and for anyone watching their glucose levels, that bowl of spaghetti raises a real question: how much does it actually move the needle? Dietitians say the answer is more nuanced than the carbs-are-bad shorthand suggests — and the way you cook, cool and pair your pasta can change the outcome.

Whether you’re managing diabetes, prediabetes or simply trying to avoid the afternoon energy crash, understanding how pasta interacts with blood sugar matters. Experts say small swaps and preparation tweaks can make a meaningful difference.

Which Breakfast Foods Really Spike Blood Sugar? Hidden Culprits May Be in Your Kitchen

How pasta affects blood sugar

Pasta is a carbohydrate, which means digestion converts it into glucose that enters the bloodstream.

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“Pasta is a carbohydrate, so it breaks down into glucose during digestion and can raise blood sugar levels, especially when eaten on its own or in large portions,” Gina Hassick, M.A., RD, LDN, CDCES, NCC, told Eating Well.

But pasta behaves differently than other refined carbs. “Pasta tends to raise blood sugar more gradually than foods like white bread or sweets, thanks to its naturally lower glycemic index,” Hassick said. “The protein structure of pasta slows digestion, which can help prevent sharp blood sugar spikes compared to other refined grains.”

Health notes that pasta’s dense structure requires more chewing and resists breakdown during digestion, producing large starch-protein complexes that are digested more slowly.

Foods that raise blood sugar faster than pasta

When ranking foods that raise blood sugar, pasta isn’t necessarily the top offender — bread, sweets and certain rices can spike glucose more quickly, experts say.

Gina R. Wimmer, M.Ed., RDN, LD, a registered dietitian nutritionist specializing in diabetes care at Mayo Clinic in Minnesota, made a similar point.

“I think people’s brains automatically go to the breads, cereals, rice, pasta — that grouping,” Wimmer said. “And that’s true — those do raise your blood sugars. But white rice is probably going to jump those blood sugars a little bit more quickly than something like brown rice or wild rice.”

Pasta alternatives worth trying

If traditional semolina pasta sends your glucose climbing, experts suggest considering alternative options.

“Whole-grain or legume-based pastas can be helpful options for some people because they provide more fiber and protein,” Hassick said.

Banza, which makes noodles from garbanzo beans, notes that “individual responses can vary based on portion size, preparation and meal composition.” The company adds that its “Chickpea Pasta, Brown Rice Pasta and Brown Rice Mac & Cheese have been glycemic index tested and fall within the low-GI range.”

Other options experts point to include konjac noodles, edamame pasta and lentil pasta.

Expert tips to lower pasta’s blood sugar impact

How you prepare and serve pasta matters as much as which variety you buy.

Cook it al dente. “Overcooked, softer pasta is digested more quickly and may lead to higher blood sugar responses than pasta cooked al dente,” Hassick said.

Refrigerate and reheat. “The reheated pasta is a good source of resistant starch, which has a lower impact on blood sugar levels,” said Sheri Gaw, RDN, CDCES.

Watch portions. “I recommend limiting portions of pasta to about 1 cup cooked or 2 ounces of dried pasta,” Gaw said. “Pair pasta with a generous portion of veggies and 3–4 ounces of protein for better blood sugar balance.”

Smaller servings naturally produce lower blood sugar responses because they limit total carbohydrate intake, according to Health.

The takeaway from dietitians: pasta doesn’t have to come off the menu. With the right portion, preparation and pairings — or a swap to a chickpea or lentil version — it can fit into a blood-sugar-conscious diet.

Wondering what foods spike blood sugar? It’s not just the obvious culprits like candy and soda. Starchy staples — bagels, white rice, even a baked potato — can send glucose levels climbing higher than a glazed doughnut, according to experts. For anyone managing diabetes, prediabetes or simply trying to stabilize energy through the day, knowing which foods cause sharp spikes (and which don’t) is one of the most useful tools in the kitchen.

“It’s well understood that if you eat something sweet, like a brownie your blood glucose will bump, so no one is surprised when that happens,” said Stephen Devries, MD, a preventive cardiologist and executive director of the Gaples Institute, per the American Medical Association. “But many patients are unaware that starchy foods, many without a trace of sweetness, can bump blood glucose levels even more.”

Breakfast foods that spike blood sugar more than you’d expect

The morning meal is where many people unknowingly set themselves up for a blood sugar roller-coaster. Swapping a doughnut for a bagel or pouring a glass of fruit juice may feel like the healthier choice, but several common breakfast staples break down into glucose quickly — especially when they’re low in protein and fiber. Anies Jacob, APRN, a primary care provider with Hartford HealthCare Medical Group, says the body simply processes them faster than balanced options.

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Foods that can spike blood sugar at breakfast, according to experts, include:

• Bagels
• Flavored yogurt
• Granola bars
• Cereal
• Fruit juice
• Coffee drinks
• Oat milk

“Patients with reason to be concerned about their blood sugar usually understand that sugary foods like doughnuts are poor choices,” Devries said. “In an effort to lower their sugar, they may swap a breakfast doughnut for something less sweet, like a bagel. But many patients don’t realize that starchy foods can cause blood sugar to soar even higher than sweet ones.”

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Granola bars sometimes get a health halo but can be loaded with sugar. “Some granola bars are closer to a candy bar than a balanced snack,” Jacob says. Flavored yogurt falls into a similar trap. “People see yogurt as healthy, and it can be,” she adds. “But flavored yogurt may raise blood sugar more than plain yogurt.” Plain Greek yogurt is a simple swap.

Oat milk has also become a surprise offender. It can “cause a noticeable spike in blood sugar, especially commercial brands,” said Martha Theran, MS, RD, RDN, a registered dietitian nutritionist at the Pritikin Longevity Center, per Verywell Health.

You don’t have to give it up entirely, though. “Pairing oat milk with protein, fiber, or healthy fats helps slow down how quickly sugar enters your bloodstream,” Theran said. “For example, adding protein powder or Greek yogurt, a spoonful of almond butter, chia or hemp seeds, or fiber boosters like ground flaxseed or psyllium husk can all help balance things out.”

Other foods that spike blood sugar throughout the day

Beyond breakfast, a whole category of refined and starchy staples can quietly push glucose up. Many are foods that spike blood sugar because the body metabolizes their starches into glucose almost as efficiently as it does pure sugar. That includes pantry basics and condiments people rarely think twice about.

Other common foods that spike blood sugar include:

• White bread
• White rice
• Pasta
• Potatoes
• Dried fruit
• Crackers
• Ketchup
• Energy drinks

Potatoes are a particularly common surprise. “Potatoes are a vegetable, but the health value of all vegetables are not interchangeable. White potatoes in particular have a very high glycemic load. As a result, a baked white potato can also raise blood sugar even more than a glazed doughnut,” Devries said.

Crackers tend to be another stealth spike. “They’re often made with refined flour and don’t have much protein or fiber,” Jacob says. Pasta works the same way: “Traditional pasta is a refined carbohydrate, so it turns into glucose fairly quickly,” she adds.

Energy drinks may be the most concentrated offender on the list. They are “basically lots of sugar and very low nutrition,” said Amy Jamieson-Petonic, RD, a spokesperson for the Academy of Nutrition and Dietetics and director of coaching at Cleveland Clinic.

Breakfast foods that don’t spike blood sugar

The good news: stabilizing your morning is mostly about pairing carbohydrates with protein, fiber and healthy fats. Natalie Rizzo, registered dietitian and nutrition editor at Today, recommends meals like eggs with whole grain toast, oatmeal with nut butter or chia seed pudding to keep glucose levels steady. These are breakfast foods that don’t spike blood sugar the way refined options do, and they tend to keep you fuller longer.

“They always say the first meal day is the most important, and it really is because it sets you up for how you feel for the rest of the day,” she said.

“Insulin levels are generally a bit higher in the morning, and eating a well-balanced breakfast helps regulate blood sugar levels and keep them stable throughout the day,” Rizzo told Good Housekeeping. She also suggested an easy shakshuka, a classic omelet with greens, homemade granola, a tofu scramble, protein pancakes or frittatas. “It doesn’t have any starchy veggies or added sugar, so it won’t spike your blood sugar,” Rizzo said of the shakshuka.

How to build meals that keep blood sugar stable

The common thread across expert advice is balance. Foods that don’t spike blood sugar tend to combine slow-digesting carbohydrates with protein, fiber or healthy fats — components that slow glucose absorption and prevent the sharp peaks and crashes that can leave you hungry an hour later. “Many foods can raise your blood sugar quickly if they’re low in protein or fiber,” Jacob says. “That’s because your body breaks them down faster.”

If you’re cutting carbs, upping your protein intake and maybe even taking a medication like metformin, you’re already staying on top of your blood sugar. But what if we told you there’s another simple, science-backed trick that could help, and it’s probably already sitting in your kitchen? We’re talking about vinegar —yes, the white, red and apple cider vinegar pantry staples you use in salad dressings. The vinegar trick has taken both researchers and TikTok by storm, and dietitians say it may help curb those post-meal blood sugar spikes. We spoke to the experts to find out how it works, who should try it and three delicious ways to make it part of your routine.

What exactly is blood sugar?

Before we dive into how vinegar impacts blood sugar, let’s start with the basics: What exactly is this health marker everyone’s talking about?

“Think of blood sugar, or blood glucose, as the main source of energy for your body,” explains Toni Isabella, RN, BSN, CDCES, manager of the Molly Diabetes Education Center/Diabetes Team at Hackensack University Medical Center. “It comes from the food you eat, especially carbohydrates. When you have your blood sugar measured, it’s checking the amount of this sugar (glucose) in your bloodstream at that moment.”

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Adopting a few of these strategies may improve your insulin response.

New research on vinegar and blood sugar

“A ‘post-meal blood sugar spike’ is the temporary rise in your blood sugar that happens after you eat, especially after a meal rich in carbohydrates,” explains Isabella. “While it’s normal for blood sugar to rise after eating, for some people, these spikes can be quite high and last longer than they should. Over time, frequent and large spikes can increase the risk for health complications.” That’s especially true for people with type 2 diabetes.

The positive news: In a study published in The FASEB Journal, participants ate frozen pickle juice popsicles (which contain vinegar) and experienced lower post-meal blood sugar spikes. And in another study published in Journal of Diabetes Research, participants with type 2 diabetes drank either vinegar or water before eating a meal. Those who drank vinegar first—a simple trick that takes just seconds—experienced significantly lower post-meal blood sugar spikes.

“The key ingredient at play here is acetic acid, which is what gives vinegar its sour taste,” explains Isabella. “Research suggests that this acetic acid helps in a couple of ways. First, it can slow down how quickly your stomach empties after a meal. This means the carbohydrates from your food are broken down and released into your bloodstream more slowly, preventing a sudden surge in blood sugar. Secondly, it’s believed that vinegar might help your muscles use glucose more effectively, pulling it out of the bloodstream.”

Should you take vinegar to lower your blood sugar? 

As with any wellness trend, not everyone is a great fit. Johannah Katz, RD, a dietitian with Consumer Health Digest, says people with acid reflux, chronic digestive irritation, dental enamel erosion or stomach ulcers should use the vinegar trick with caution or consider avoiding it altogether. Vinegar may also interact with certain medications, including insulin and diuretics, so anyone with diabetes or another medical condition should speak with a healthcare provider first.

If your doctor gives you the all clear to take vinegar to help lower your blood glucose levels, here’s what Isabella advises: 

• Take 1 to 2 Tbs. to start, about 10 to 20 minutes before a meal
• Most types of vinegar will work: “Apple cider vinegar is a popular choice, but white wine vinegar, red wine vinegar and rice vinegar are also great options,” Isabella adds. “Just be mindful of balsamic glazes, which can sometimes have added sugars.”
• Dilute it in water:  Vinegar is acidic and can be harsh on tooth enamel and cause throat irritation, so the best way to consume it is when it’s diluted with water, recommends Isabella. Another helpful tip is consuming it through a straw to help protect your teeth even further.

3 ways to get the beneficial blood-sugar effects of vinegar 

If straight vinegar mixed with water doesn’t quite seem like your thing, we asked our experts for other fun recipes to try. Here’s what they recommend:

Salad dressing

“Use it on a salad before your main meal [or] have it daily,” says Kristen Kuminski, RD, CDN, registered dietitian nutritionist at The RX Index. “It’s one of the easiest ways to get the benefit without thinking about it.”

Directions: Whisk 1 Tbs. of olive oil, 2 Tbs. of apple cider vinegar, a pinch of salt and pepper and a tiny bit of dijon or honey mustard together, says Kuminski. 

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Sparkling drink

“It’s more palatable than a straight diluted shot and accomplishes the same thing,” explains Kuminski. 

Directions: Mix 1 Tbs. of apple cider vinegar into sparkling water with a squeeze of lemon and a dash of honey, adds Kuminski. 

Pickled veggies

“This is a fun way to add some crunch and vinegar to your meals,” says Isabella. 

Directions: Add 1 tsp. of salt, ½ cup of white vinegar and ½ cup of water to a small bowl and mix, then pour the mixture over your choice of thinly sliced red onions, carrots or cucumbers, adds Isabella. She recommends letting the veggies sit for at least 30 minutes then having them as a side or adding them to a sandwich. 

The bottom line on vinegar for blood sugar

Finding out your blood sugar levels are too high can feel overwhelming, but here’s the good news: Small and simple habits can make a big difference. And if it’s a good fit for you, the vinegar trick is a tasty, research-backed way to support healthier blood sugar levels.

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