ACV (1 cup)

Dilute apple cider vinegar well in water and drink it with or just before a balanced meal rather than on an empty stomach.

Use a smaller amount, such as 1–2 teaspoons at first, and avoid sweetened vinegar drinks, gummies, or added honey.

Pair it with protein and fat, such as plain Greek yogurt, eggs, tofu, or a small handful of almonds, to slow absorption.

Include high-fiber foods alongside it, such as lentils, chickpeas, non-starchy vegetables, or steel-cut oats.

Avoid combining it with rapidly absorbed carbohydrate foods or drinks, including juice, soda, white bread, and sweets.

If the rise is repeatable or you use glucose-lowering medication, discuss your readings and vinegar use with a clinician.