What Kind of Vinegar Does Jessie Inchauspe Use?

January 8, 2026 •

4 min read

According to Jessie Inchauspé, the biochemist behind the 'Glucose Goddess' movement, all types of vinegar contain the key ingredient, acetic acid, necessary for her viral 'vinegar hack'. This means you can choose from a variety of options, not just apple cider vinegar, to help manage your glucose levels effectively.

Quick Summary

Jessie Inchauspé recommends using any vinegar containing acetic acid, like apple cider, white wine, or rice vinegar, while avoiding syrupy or sweetened varieties for glucose control.

Key Points

Acetic Acid is Key: Any vinegar containing acetic acid will provide the glucose-flattening benefits championed by Jessie Inchauspé.
Variety is Encouraged: You can use popular options like apple cider vinegar, or other types such as white wine, rice, or coconut vinegar, based on your taste.
Avoid Added Sugars: The most important rule is to avoid syrupy balsamic vinegars and pre-made vinaigrettes that contain added sugars, as these will counteract the desired effect.
Timing Matters: For maximum impact, consume one tablespoon of vinegar diluted in water 10 to 20 minutes before a carb-heavy meal.
Consider the 'Mother': While not necessary for glucose control, raw, unfiltered apple cider vinegar with 'the mother' can offer additional probiotic benefits.
Not a Replacement for Medication: Vinegar can be a helpful tool for glucose management but should not replace prescribed diabetes medications or a healthy diet.

The Core Principle: It's the Acetic Acid

The most important takeaway from Jessie Inchauspé’s advice on vinegar is that the specific type is less crucial than the presence of its active compound: acetic acid. Acetic acid is the magic ingredient responsible for helping to reduce glucose spikes after a meal. It achieves this by temporarily inactivating a digestive enzyme called alpha-amylase, which slows the breakdown of starches into glucose. Additionally, it signals your muscles to absorb glucose from the bloodstream more efficiently. These combined effects lead to a lower and more stable blood glucose curve after eating a starchy or sugary meal.

Because all true vinegars contain acetic acid, the power of the 'vinegar hack' is not exclusive to apple cider vinegar (ACV). This understanding frees you to choose a vinegar that best suits your taste preferences and culinary needs.

Recommended Vinegar Options

Jessie Inchauspé provides several excellent options for those looking to incorporate vinegar into their daily routine. Here are some of her recommendations:

Apple Cider Vinegar (ACV): The most popular and well-known choice, ACV is widely studied and readily available. If you opt for an unfiltered and unpasteurized version, you also get the added benefit of the 'mother,' which contains proteins, enzymes, and beneficial bacteria.
White Wine Vinegar: This is a versatile and widely used vinegar with a lighter, more delicate flavor profile compared to ACV. It's an excellent choice for salad dressings and marinades.
Rice Vinegar: Common in Asian cuisine, rice vinegar is mild and slightly sweet. It is a great option for those who find the taste of other vinegars too strong.
Coconut Vinegar: Made from the sap of coconut blossoms, this vinegar offers a unique, slightly sweeter flavor. It is a good alternative to other types of vinegar.

Which Vinegars to Avoid

While the principle is that any vinegar will work, there are specific types that should be avoided because they contain added sugars that counteract the glucose-management benefits. Inchauspé specifically warns against:

Syrupy Balsamic Vinegar: Aged, high-quality balsamic vinegar is often concentrated and contains natural sugars, but many commercial, syrupy balsamic glazes have a significant amount of added sugars to make them thicker and sweeter.
Vinaigrettes with Added Sugars: Many store-bought dressings contain hidden sugars, syrups, or other ingredients that can cause a glucose spike. It's crucial to read the label carefully to ensure no extra sweeteners have been added.
Vinegar Capsules or Gummies: Inchauspé advises against these, noting that some gummies contain added sugar, and the capsule form does not provide the same benefits as liquid vinegar.

Comparing Vinegar Choices for Glucose Management


Feature	Apple Cider Vinegar (ACV)	White Wine Vinegar	Rice Vinegar	Balsamic Vinegar (Syrupy/Added Sugar)
Effectiveness for Glucose Control	High (due to acetic acid)	High (due to acetic acid)	High (due to acetic acid)	None (contains added sugar)
Other Potential Benefits	Probiotics (unfiltered), antioxidants, digestion support	None beyond acetic acid	Amino acids (promote gut health)	None (for this purpose)
Taste Profile	Strong, sour, apple notes	Mild, light, slightly tangy	Mild, subtle, slightly sweet	Rich, sweet, heavy, syrupy
Best for...	General health tonic, salad dressings	Light dressings, marinades	Asian dishes, dipping sauces	Topping vegetables (if sugar-free)

How to Incorporate Vinegar into Your Routine

There are several easy ways to integrate the vinegar hack into your daily life. The key is to consume it just before or during your most carb-heavy or sugary meal. For more information, check out the Glucose Goddess's official guidance on her website Link to Glucose Goddess Vinegar Guide.

The 'Vinegar Shot': A simple and popular method is to dilute one tablespoon of vinegar in a tall glass of water and drink it through a straw 10 to 20 minutes before a meal. Using a straw helps protect tooth enamel from the acid.
Dressing Your Salad: Use one of the recommended vinegars as the base for a vinaigrette. Starting your meal with a salad containing vinegar is an effective way to get the benefits.
Drizzling on Food: Just like the Brits do with fries, you can drizzle vinegar directly onto your food, such as steamed vegetables or rice, to get the glucose-flattening effect.
Flavoring Teas: Add a tablespoon of ACV to a cup of warm water with a slice of lemon and some ginger root for a flavorful and glucose-friendly drink.

Final Thoughts on the Vinegar Hack

Jessie Inchauspé's vinegar recommendation is more flexible than many people realize. The focus is on the acetic acid, the ingredient responsible for the powerful glucose-flattening effect, rather than a specific brand or type of vinegar. By avoiding vinegars with added sugars and choosing a plain, clean vinegar—whether it's apple cider, white wine, or rice—you can easily and effectively incorporate this simple, science-backed hack into your routine.

Conclusion

In conclusion, Jessie Inchauspé's advice is not limited to just one kind of vinegar but emphasizes the importance of acetic acid for controlling blood glucose levels. She encourages people to use varieties they enjoy, such as apple cider, white wine, or rice vinegar, while being mindful to avoid high-sugar versions like syrupy balsamic glazes. This approach offers a simple, accessible, and versatile tool for anyone looking to manage their glucose and improve their metabolic health.

Frequently Asked Questions

No, it does not have to be apple cider vinegar. Jessie Inchauspé states that all vinegars contain acetic acid, which is the active ingredient for controlling glucose spikes. You can use white wine vinegar, rice vinegar, or coconut vinegar, among others.

Vinegar helps control glucose spikes because its acetic acid slows down the enzyme that breaks starches into glucose, and it signals muscles to absorb glucose more efficiently from the bloodstream. This results in a smaller and more controlled glucose curve.

Jessie Inchauspé recommends avoiding syrupy balsamic vinegar and any vinaigrettes with added sugars. The high sugar content in these products would defeat the purpose of managing glucose levels. Always check the ingredients label.

For optimal results, it is best to have one tablespoon of vinegar diluted in water 10 to 20 minutes before a meal that is high in carbs or sugar. It can also be added to your food as a dressing.

Yes, it is highly recommended to dilute the vinegar in a glass of water. Drinking undiluted vinegar can be harsh on your tooth enamel and stomach lining.

Jessie Inchauspé advises against vinegar gummies and capsules. Gummies often contain added sugar, which defeats the purpose of glucose control, and capsules do not deliver the benefits in the same way as liquid vinegar.

You can use vinegar in a salad dressing or get creative with recipes to make it more palatable. Inchauspé has shared recipes like mixing ACV with herbal tea, lemon, ginger, and monk fruit for a more enjoyable taste.