Before Taking a Sip — Apple Cider Vinegar, Baking Soda & Lemon Juice

There are many health hacks regarding Apple Cider Vinegar, Baking Soda, and Lemon Juice. You may have heard claims about using these ingredients for digestion, blood sugar, or as a “detox.”

There can be benefits to some of these ingredients, but there can also be reasons why they may not be right for everyone. Here is some information along with links to the research. I hope this helps you decide what is best for your own health and medical conditions.

Apple Cider Vinegar Before a High-Carbohydrate Meal

Research suggests that a small amount of vinegar consumed with or shortly before a carbohydrate-rich meal may help reduce the rise in blood glucose and insulin that occurs after eating.

This does not mean that everyone should take Apple Cider Vinegar before every meal. If you have diabetes, take medications that lower blood sugar, or plan to use Apple Cider Vinegar regularly, talk with your healthcare provider about what is appropriate for you.

National Institutes of Health (NIH)/PubMed Study Conclusion: The findings suggest that vinegar can be effective in reducing blood sugar and insulin levels after eating and may be helpful as an additional tool for improving blood sugar control.

NIH/PubMed Study

Another study found that vinegar reduced the rise in blood sugar in people with Type 2 diabetes when it was consumed with a high-glycemic meal, but not with a low-glycemic meal. (Glycemic index is how a serving of food is likely to raise or spike your blood sugar.)

NIH/PubMed Study

Baking Soda

Baking soda, also known as sodium bicarbonate, is naturally alkaline. In the stomach, it acts as an antacid by temporarily neutralizing excess stomach acid. This may help relieve occasional acid indigestion, heartburn, or sour stomach. Mayo Clinic lists sodium bicarbonate for this type of occasional antacid use.

When certain carbohydrates are not completely digested, bacteria in the digestive tract can ferment them and produce gas. This can contribute to pressure and bloating. Baking soda may help with discomfort that is related to excess stomach acid, but that doesn't mean it prevents the fermentation that causes intestinal gas.

The fact that baking soda is alkaline and can neutralize stomach acid does not mean that drinking it is a way to “alkalize” or detox your entire body. Your body normally maintains its own acid-base balance. In fact, taking too much baking soda can upset that balance rather than improve it.

A Word of Caution About Baking Soda

Baking soda can change how some medications are absorbed, so it should not be taken with certain medications. Mayo Clinic lists a number of medicines that can interact with sodium bicarbonate.

Baking soda also contains a significant amount of sodium. This can be a concern for people with high blood pressure, kidney disease, heart disease, swelling, sodium restrictions, or certain other medical conditions. Sodium can cause the body to hold onto more water, which can make some of these conditions worse. Mayo Clinic specifically lists these concerns for sodium bicarbonate.

I personally experienced this concern during my first pregnancy. I had what was then called toxemia of pregnancy, a condition now generally called preeclampsia. My doctor told me to “throw out the saltshaker” because of the swelling I was experiencing. That was the advice given to me for my particular pregnancy, and it is one reason I became very aware of sodium intake. If you are pregnant or have problems with swelling or high blood pressure, talk with your doctor about what is right for you.
Preeclampsia is a serious pregnancy-related high blood pressure disorder, and today's prevention and treatment recommendations should be discussed with an obstetric healthcare professional.

Regular or excessive use of baking soda can also disturb the body's normal acid-base and electrolyte balance. In serious cases, too much baking soda can cause a condition called metabolic alkalosis.
Mayo Clinic recommends sodium bicarbonate as an antacid for occasional relief and advises against taking it for more than two weeks unless directed by your doctor.

Mayo Clinic — Sodium Bicarbonate: Mayo Clinic article

Detox Hacks with Lemon Juice?

Health hacks often include lemon juice as an ingredient to help “detox” the liver. From what I have read so far, the liver and kidneys, when functioning correctly, have their own natural processes for filtering and removing waste from the body. I couldn’t find anything definitive showing that lemon juice detoxes the liver in people. I did find research currently underway on lemon and citrus compounds for their antioxidant and possible liver-protective properties.

Check with your doctor about detox ideas, especially if you have medical conditions.

Fresh lemon juice provides many other benefits:

• Vitamin C — Helps protect cells from damage and helps the body build collagen, which is important for healthy skin and other issues.
• Iron Absorption — Vitamin C in lemon juice can help your body absorb more of the iron found in foods, especially vegetables and other plant-based foods.
• Cooking & Baking — Lemon juice enhances flavors, helps balance salty and sweet flavors, can tenderize proteins, and helps prevent cut fruits from browning. When combined with baking soda, it creates carbon dioxide bubbles that can help breads and cakes rise. Its acidity can also help activate pectin when making jams and fruit fillings. My favorite fact about Lemon Juice is that it is quite tasty!
• Substitution for Vinegar — If you need to avoid vinegar, lemon juice can be an excellent substitute in many recipes. However, use a tested recipe when canning or preserving foods because the correct amount of acidity is important for food safety.
• Kidney Stone Prevention — The citric acid in lemon juice may help reduce the formation of certain types of kidney stones.
• Flavonoids — Lemons are a natural source of flavonoids. These natural plant compounds have antioxidant and anti-inflammatory properties.

Flavonoids are also found in many everyday foods: Here are a few examples:

Berries: Blueberries, blackberries, raspberries, and strawberries

Fruits: Apples, oranges, lemons, grapefruit, and red grapes

Vegetables: Red and yellow onions, broccoli, and red cabbage

Herbs: Parsley, thyme, celery, and oregano

Soy Products: Tempeh, tofu, and soybeans

Other Sources: Green and black tea, cocoa, dark chocolate, and red wine

• An Easy Flavor Boost — Lemon juice is excellent in soups, stews, cakes, pastries, dressings, and marinades. Adding fresh lemon juice to water is also an easy way to add flavor while getting some vitamin C.

The Mayo Clinic article below provides information about Vitamin C and recommended daily amounts for adults and children.

Mayo Clinic — Vitamin C: Mayo Clinic article

 

— BE AWARE

Wine & Egg Allergies

Some wines may use egg whites during the fining process. Barnivore.com is a helpful resource for checking wine, beer, and liquor. Even when a product is listed as vegan-friendly, click on the product and read the details. Processing methods can change, and some wineries may use different fining methods depending on the product or batch.

Barnivore

If you're unsure, simply call or email the winery and ask. I have called a winery's taproom on several occasions just to make sure. Don't be afraid to ask specifically whether egg or egg whites are used during the fining or processing of the wine.

So, What Does All of This Mean?

Apple Cider Vinegar, Baking Soda, and Lemon Juice each have different properties and possible benefits.

Apple Cider Vinegar may help reduce the blood sugar spike following certain high-carbohydrate meals.

Baking Soda can temporarily neutralize excess stomach acid, but it also adds sodium/salt and should be used with caution.

Fresh Lemon Juice provides vitamin C, flavonoids, and other benefits and is an incredibly versatile ingredient in cooking and baking.

Sometimes a simple ingredient can have useful benefits without being a miracle cure. Knowing what the benefits can do, what the cautions (if any) are, and when to ask questions can help you decide whether it has a place in your diet.

Be informed, know your own health conditions, and when in doubt, talk with your healthcare provider.