Acidic Foods Control Blood Glucose
Another Way to Control Blood Glucose
By David Mendosa
Most of us know that when we eat protein, fat, or fiber our blood
glucose levels won’t go up. Yet few of us are aware of other foods
that will actually reduce these levels.
All you need is a little acid. But it matters a lot what type of
acid.
Slowing your stomach.
Acetic acid seems to be the most effective. You don’t eat or drink
acid? Actually, acetic acid is the chief acid of vinegar.
The best types to use are red or white wine vinegars. The most common
vinegar, white, is cheap but somewhat harsh-tasting, so it’s not a
good choice for most recipes. The other common vinegar, cider
vinegar, is milder and less acidic. The less common but well-known
balsamic vinegar is much sweeter and would probably be a poor choice.
So too is rice vinegar, which has a sweet flavor and light acidity.
Vinegar is a key ingredient in several different dishes. Typically,
it is used together with oil to dress salads and vegetables. Its
presence in pickles is also noticeable.
Lemon juice is just as powerful as vinegar, Jennie Brand-Miller says.
Lime juice is likely to work just as well.
A surprisingly small amount is effective. A typical vinaigrette
dressing of oil and vinegar works well and can taste wonderful. Add
mustard powder, garlic, and your favorite spices.
In one study the glucose response with vinegar was 31 percent lower
than without it. In another study vinegar significantly reduced the
glycemic index of a starchy meal from 100 to 64 (where white bread =
100).
Fermented foods also reduce blood glucose levels. The natural
fermentation of starch and sugars by a yeast starter culture that
produces lactic and propionic acid is what makes sourdough bread. In
a third study the glycemic index of sourdough bread was 68 compared
100 for non-sourdough bread.
All these foods will help you hold your blood glucose in check. They
do that by slowing the speed with which your stomach empties.
Your best bet is to include a side salad with an olive oil and
vinegar or lemon dressing in as many meals as possible. Your body
will thank you.
Primary References:
Liljeberg H, Bjorck I. “Delayed gastric emptying rate may explain
improved glycaemia in healthy subjects to a starchy meal with added
vinegar.” Eur J Clin Nutr. 1998 May;52(5):368-71.
Liljeberg HG, Lonner CH, Bjorck IM. “Sourdough fermentation or
addition of organic acids or corresponding salts to bread improves
nutritional properties of starch in healthy humans.” J Nutr. 1995
Jun;125(6):1503-11.
Brighenti F, Castellani G, Benini L, Casiraghi MC, Leopardi E,
Crovetti R, Testolin G. “Effect of neutralized and native vinegar on
blood glucose and acetate responses to a mixed meal in healthy
subjects.” Eur J Clin Nutr. 1995 Apr;49(4):242-7.
Secondary Reference:
Brand-Miller, Jennie, Kaye Foster-Powell, and David Mendosa. “What is
the advantage of vinegar, lemon juice, and sourdough bread?” in What
Makes My Blood Glucose Go Upand Down? New York: Marlowe & Company,
2003, p. 141-2.
This is by far the most extensive discussion of the advantage of
acidic foods in the popular literature
[LINK]