Is there evidence to support adding olive oil to water or consuming vinegar before meals to reduce glycemic spikes and glucose levels in individuals with diabetes?

From the Guidelines

Adding olive oil to meals and consuming vinegar before meals may help manage blood sugar levels in people with diabetes, but the evidence is not strong and these approaches should complement, not replace, standard diabetes management. The most recent and highest quality study, 1, provides recommendations for medical nutrition therapy in diabetes, but does not specifically address the use of olive oil and vinegar for blood sugar management. However, it does suggest that an eating plan emphasizing elements of a Mediterranean-style eating pattern rich in monounsaturated and polyunsaturated fats may be considered to improve glucose metabolism and lower cardiovascular disease risk. Some key points to consider when using olive oil and vinegar for blood sugar management include:

• Adding 1-2 tablespoons of extra virgin olive oil to meals, particularly those containing carbohydrates, may be beneficial in slowing down carbohydrate digestion and reducing post-meal blood glucose spikes.
• Consuming 1-2 tablespoons of vinegar (particularly apple cider vinegar) diluted in water about 5-10 minutes before meals may reduce post-meal glucose levels by approximately 20-30% in some studies.
• These approaches should complement, not replace, standard diabetes management including medication, proper diet, exercise, and regular blood glucose monitoring.
• People taking insulin or medications that can cause hypoglycemia should monitor their blood sugar carefully when implementing these strategies, as they may need dosage adjustments.
• Those with gastroparesis, acid reflux, or stomach ulcers should consult their healthcare provider before regularly consuming vinegar. It is also important to note that the evidence for the use of olive oil and vinegar in blood sugar management is not strong, and more research is needed to fully understand their effects. Therefore, it is essential to consult with a healthcare provider before making any changes to diabetes management.

From the Research

Evidence for Olive Oil and Vinegar Consumption

• There is evidence to suggest that olive oil consumption can have beneficial effects on human health, including the prevention of cardiovascular disease, breast cancer, and type 2 diabetes mellitus 2, 3, 4.
• A systematic review and meta-analysis found that apple cider vinegar consumption can reduce fasting blood sugar and HbA1c levels in patients with type 2 diabetes 5.
• Vinegar consumption has also been shown to attenuate postprandial glucose and insulin responses, suggesting it could be an adjunctive tool for improving glycemic control 6.

Mechanisms and Components

• The health benefits of olive oil are attributed to its nutritional composition, including a high content of monounsaturated fatty acids (MUFA) and minor compounds such as polyphenols 3.
• The specific components of olive oil have been shown to have antihypertensive, antithrombotic, antioxidant, anti-inflammatory, and anticarcinogenic actions 4.
• Apple cider vinegar has been found to have a linear and non-linear association with fasting blood sugar levels, with each 1 mL/day increase in consumption associated with a reduction in FBS levels 5.

Study Limitations and Future Research

• While the evidence suggests that olive oil and vinegar consumption can have beneficial effects on human health, further research is needed to confirm these findings and to fully understand the mechanisms involved 2, 4.
• Additional studies are required to investigate the effects of olive oil and vinegar consumption on glycemic control and insulin sensitivity in different populations and to determine the optimal dosage and duration of consumption 5, 6.