Is vinegar good for you? The health benefits, explained.
Few foods have benefits or uses as diverse as vinegar. Utilized centuries ago as a digestive aid, preservative and even as a medicine, the liquid is now both a popular food staple found in marinades, condiments and salad dressings and is frequently even used as a household cleaner. Lately, certain vinegars, such as apple cider vinegar, have become exceedingly popular in the wellness space.
While many of its purported benefits such as effectively treating acne or head lice have been thoroughly debunked, some science still backs up vinegar's other contributions related to heart health, gut health and improved cognition.
What is vinegar made of?
Vinegar is a combination of acetic acid and water made through fermentation. It's a product produced "by bacteria that converts ethanol into acetic acid," explains Robert Hutkins, PhD, a professor of food science and technology at the University of Nebraska-Lincoln. "The type of vinegar depends on the source of the ethanol," he says. For instance, apple cider vinegar comes from apples while wine vinegar comes from wine, and so on.
Vinegar's fermentation process varies from type to type, but vinegars like balsamic vinegar may ferment for up to 25 years. Other popular types of vinegar include malt vinegar, apple cider vinegar, wine vinegar, white distilled vinegar and rice vinegar. Some vinegars have added herbs such as dill, rosemary, basil, garlic or lavender; while others are sweetened with sugar or the fruit juices of apples, grapes or oranges.
Depending on the type, vinegars also have different levels of acidity. The U.S. Food and Drug Administration (FDA) requires vinegar to contain at least 4% acetic acid, but levels of 5% to 8% are common in many vinegars. Acetic acid is what's responsible for the tart and sour flavor vinegar is known for.
Is vinegar good for you?
While "current research does not endorse the use of vinegar as a treatment for medical conditions," says Tara Schmidt, lead registered dietitian for the Mayo Clinic Diet, some studies are promising. And vinegar contains vitamins, healthy compounds, and amino acids.
The liquid has some practical applications as well. "When taken at mealtime as a diluted drink, the acetic acid in vinegar reduces the amount of glucose that enters the blood stream from the starchy carbohydrates in the meal," explains Carol Johnston, PhD, RD, a professor of nutrition at Arizona State University. Because of this, "a 20% to 40% reduction in blood sugar has been reported in the two hours following the meal," she explains.
Vinegar also contains polyphenols, which are plant chemicals with an antioxidant effect linked to reduced swelling and inflammation in one's body and may also protect cells against oxidative stress ? a stimulator of tumor growth. "The darker the color of the vinegar indicates a higher polyphenol content," explains Johnston.
Vinegar has also been connected to some weight loss benefits and is linked to slowing the progression of diabetes, though such research is ongoing.
Is it good to drink vinegar every day?
Though vinegar may not have many thoroughly researched benefits, it also doesn't have many worrisome harms when consumed in limited quantity. "In the trials that are published, the dosage amount ranges from about 1-2 tablespoons diluted in a glass of water twice daily to be consumed with the first bites of a meal," explains Johnston. She says that adverse effects have not been noted in vinegar studies beyond some participants disliking the taste, but notes that the liquid should always be diluted and should not be taken directly. Otherwise, "it may be aspirated into the lungs or irritate the esophageal lining leading to the stomach," she says. Johnston advises limiting one's intake of vinegar to no more than 3-4 tablespoons daily.
It's also worth noting that many vinegars have added sugar to counter the liquid's sour taste. That, combined with vinegar's acidity, means the liquid can "erode tooth enamel," warns Schmidt. Because of this, teeth rinsing and brushing is advised following consumption.
Which vinegar is healthiest?
Though specific types of vinegar have been used for various studies ? rice vinegar was used to measure vinegar's effects on cognition, for instance ? one type of vinegar is not thought to be healthier than other common varieties.
"All vinegars contain acetic acid, which is the defining ingredient in vinegar," says Johnston, and it's that ingredient that has been linked to most of vinegar's health benefits. Beyond that, preferences for different flavors or consistencies of vinegar "vary by type," she says, "so customers may prefer a particular type over another."
Read more about vinegar and other foods here:
Are eggs good for you? Egg yolks vs. egg whites and what you need to know.
Can apple cider vinegar help with weight loss? The health benefits explained.
Should you be eating more grapes? They have a whole host of health benefits.
How to start eating healthy: Experts say you should start small, keep it simple
This article originally appeared on USA TODAY: Is vinegar good for you? Benefits and if you should drink it daily