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#4: Apple Cider Vinegar
A splash of apple cider vinegar in your salad dressing or a spoonful diluted in water before meals can meaningfully reduce post-meal blood sugar spikes. The acetic acid slows stomach emptying, which means glucose from carbs enters your bloodstream more gradually. You don’t need much—even one to two tablespoons per day shows benefits in research studies. Start with small amounts to let your digestive system adjust.