• (2019) How Much Vinegar Every Day? Excerpts:

  Consuming vinegar with a meal reduces the spike in blood sugar, insulin, and triglycerides, and it appears to work particularly well in those who are insulin resistant and on their way to type 2 diabetes. No wonder the consumption of vinegar with meals was used as a folk medicine for the treatment of diabetes before diabetes drugs were invented.

  Many cultures have taken advantage of this fact by mixing vinegar with high glycemic foods. For example, in Japan, they use vinegar in rice to make sushi, and, in the Mediterranean, they dip bread into balsamic vinegar. Throughout Europe, a variety of sourdough breads can lower both blood sugar and insulin spikes. You can get the same effect by adding vinegar to boiled white potatoes then cooling them to make potato salad.

  Adding vinegar to white bread doesn't just lower blood sugar and insulin responses — it increases satiety, or the feeling of being full after a meal.

  It turns out that even just two teaspoons of vinegar with a meal can significantly decrease the blood sugar spike of a refined carb meal, a bagel and juice, for instance. You could easily add two teaspoons of vinaigrette to a little side salad or two teaspoons of vinegar to some tea with lemon. Or even better you could scrap the bagel with juice and just have some oatmeal with berries instead.

• (2019) Vinegar Caveats

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