TikTok’s 60-Second Vinegar Hack Curbs Blood Sugar Spikes—Experts Explain Why

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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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. 

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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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