'I'm a ketosis doctor - people with high blood sugar should have this drink before sleeping'

A health expert has recommended a simple homemade remedy to help control high blood sugar levels. Dr Eric Berg, known for his expertise in ketosis and intermittent fasting, suggests drinking a glass of apple cider vinegar mixed with water before bed.

According to Dr Berg, this could help prevent glucose spikes during the night, Surrey Live reports. In a YouTube video, Dr Berg, the author of the best-selling The Healthy Keto Plan, explained that the brew may provide significant health benefits for people managing blood sugar levels.

While he no longer practices clinically, Dr Berg continues to share health tips and insights through his social media platforms, where he educates followers on nutrition and wellness.

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Ketosis is a metabolic state where the body burns fat for energy instead of glucose, leading to higher levels of ketones in the blood or urine. Many believe this state supports weight loss, regulates blood sugar, and reduces heart disease risk. It may also curb appetite, boost energy, and improve skin health.

What is apple cider vinegar?

Dr Berg explained: "While apple cider vinegar is being made, certain microbes like bacteria and yeast turn the sugar in apple juice into alcohol, and then eventually into vinegar. The end product of vinegar is called acetic acid. Apple juice that’s not pasteurised goes through the process of fermentation. With the help of microbes, it eventually turns into vinegar.

"The main benefits of apple cider vinegar come from acetic acid. If it’s raw, it will also be rich in enzymes, which can help with digestion. You don’t want pasteurised apple cider vinegar. If it’s an organic apple cider vinegar, this means that it won’t have pesticides and added chemicals."

Why is apple cider vinegar good for blood sugar?

Dr. Eric Berg explains that acetic acid, found in apple cider vinegar, has powerful anti-glycemic properties, which may help lower blood sugar levels both after meals and in the morning. While morning blood sugar levels are typically low, many individuals experience a rise in levels due to a phenomenon known as the "dawn effect."

"This is because the high blood sugar isn't coming from your diet," Dr. Berg explains. "It's coming from your liver. Your liver is making extra glucose from protein, fat, and ketones. This is called gluconeogenesis. This could be caused by a problem with the blood sugars like insulin resistance, prediabetes, or diabetes."

How acetic acid can help lower blood sugars:

• It blocks enzymes that break down starches

• It reduces the liver's production of gluconeogenesis

• It can make insulin more sensitive (may help improve insulin resistance, hyperglycemic, and hypoglycemia)

Recent research published in Diabetes Care highlights the potential benefits of vinegar in enhancing insulin sensitivity for those with insulin resistance or type 2 diabetes, especially when paired with high-carbohydrate meals. Another study suggests that consuming a small amount of apple cider vinegar before bedtime could help lower fasting blood sugar levels by morning. However, experts caution that more research is needed before definitive conclusions can be drawn.

Though apple cider vinegar may assist in reducing blood sugar levels, it should not be considered a cure for diabetes. The most effective approach for managing blood sugar involves combining it with a well-balanced diet and regular physical activity.

How to take apple cider vinegar?

For those looking to add apple cider vinegar to their routine, Dr Berg suggests mixing 1-2 tablespoons with 16 ounces (237ml) of water. This dilution is key, as drinking undiluted vinegar can be damaging to your throat and oesophagus. He also points out that consuming the mix 2-3 hours before bedtime could help prevent indigestion or acid reflux, making it easier to sleep.

If the flavour isn’t to your liking, there’s no need to worry – apple cider vinegar comes in pill form as an alternative. You can also integrate it into your meals, where it serves as a tasty, tangy addition to salads or marinades for both meats and vegetables. It's a simple way to enjoy the benefits of apple cider vinegar without the strong taste.

Side Effects

It’s worth noting that while apple cider vinegar offers potential health benefits, its acidic nature can sometimes lead to indigestion or acid reflux, particularly when consumed close to bedtime. Over time, frequent consumption of acidic foods like vinegar can also erode tooth enamel. To protect your teeth, Dr Berg recommends rinsing your mouth with water after consumption.

Before making any changes to your health routine, it’s crucial to speak with a healthcare professional. If you have any concerns, always consult a doctor or qualified provider for advice and diagnosis. For those on medications that cause hypoglycemia, starting with a lower dose of apple cider vinegar is advisable.

What is high blood sugar?

High blood sugar, or hyperglycemia, happens when there’s an excess of glucose in your blood. Left unchecked, it can lead to serious health issues.

What causes high blood sugar?

• Insufficient insulin production

• The body’s inability to use insulin properly

• Consumption of foods or drinks high in carbohydrates

Common signs of high blood sugar include increased thirst, headaches, difficulty concentrating, blurred vision, frequent urination, fatigue, and weight loss. If you're experiencing these symptoms, it’s important to speak with a doctor. You should also seek medical advice if:

• You can’t keep food or fluids down

• Your blood sugar is high and you're also showing signs of ketones

• Your symptoms are worsening and you’re unable to manage them independently

To help lower blood sugar levels, focus on a diet rich in fibre and low in calories, saturated fats, sugar, and salt. Regular meals are crucial, so avoid skipping them. Incorporating regular exercise will help burn off sugar, and drinking water aids your kidneys in flushing out excess glucose. Lastly, aim for 7-8 hours of sleep each night to support your overall health.