Stop the Post-Meal Spike: The Apple Cider Vinegar Tonic Recipe

That spike you feel after a carb-heavy meal — the crash that follows an hour or two later — is one of the earliest and most common signs that blood sugar isn't being handled as smoothly as it should be. Of all the kitchen remedies people reach for, apple cider vinegar has some of the best research behind it specifically for this.

What you'll need

• 1-2 tablespoons apple cider vinegar (with "the mother")
• 1 cup water
• A squeeze of lemon, optional
• 1 teaspoon honey, optional

How to make it

1. Stir the apple cider vinegar into the water until combined.
2. Add a squeeze of lemon and honey if you'd like it more palatable — straight vinegar water is harsh for a lot of people.
3. Drink about 15-20 minutes before a meal, especially one with a lot of carbs or refined sugar.

Why people say it works

A review of clinical trials found apple cider vinegar to be one of the most effective natural remedies for lowering fasting blood glucose, and earlier research published in Diabetes Care showed that vinegar taken before a high-carb meal reduced the blood sugar response in people with insulin resistance. The leading theory is that the acetic acid in vinegar slows how quickly your stomach empties and interferes with how starches are broken down into sugar.

This is a home remedy, not a medical treatment, and it doesn't replace medication if you've been prescribed any. Undiluted vinegar can wear down tooth enamel and irritate the throat, so always dilute it, and check with your doctor first if you take diabetes medication, since combining the two can drop blood sugar further than expected.