Vinegar’s acetic acid slows starch digestion and reduces post-meal blood sugar spikes by 20-35%. Multiple studies confirm the effect: it works through slowed gastric emptying, inhibited starch breakdown, and improved insulin sensitivity. A salad with vinaigrette before a carb-containing meal is one of the simplest interventions available.
This companion explores the mechanism, the research from Johnston, Ostman, and others, practical application (timing, amount, type), what vinegar doesn’t do, and easy implementations. (4 min read)