Apple Cider Vinegar (1 piece)

Use plain, unsweetened apple cider vinegar rather than gummies, drinks, or flavored products; check labels for added sugar, juice, honey, or syrups.

Dilute 1–2 teaspoons in a large glass of water and sip it with a meal instead of taking a concentrated shot or drinking it while fasting.

Pair it with a meal containing protein and fiber, such as eggs with non-starchy vegetables, tofu with vegetables, or lentils in a salad.

Avoid combining it with rapidly absorbed carbohydrates or sweet beverages; if you use it in a dressing, choose ingredients such as olive oil, lemon, herbs, and unsweetened yogurt.

Try a smaller amount or stop it for several days and compare your glucose response, since individual responses and product formulations vary.

If repeated rises occur even with plain diluted vinegar, discuss the pattern with your clinician or diabetes care team, especially if you use glucose-lowering medication.