Acidic Foods Control Blood Glucose

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Another Way to Control Blood Glucose

By 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- 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-, Jennie, Kaye -, and Mendosa. " What is

the advantage of vinegar, lemon juice, and sourdough bread? " in What

Makes My Blood Glucose Go Up and 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