Vinegar: Nutrition Facts and Health Benefits

Vinegar: Nutrition Facts and Health Benefits


As people all know, vinegar is a kind of weak acid whose 2 main ingredients are water and acetic acid.

Being sour in taste and pungent in smell, vinegar is popular as a cooking ingredient.

In addition, vinegar is also claimed to bring many beneficial health benefits.

The name vinegar came from 2 French words “vin” and “aigre” whose meaning is sour wine.

Generally, apple in the main ingredient to produce vinegar.

Also, other available ingredients for vinegar production are beer, sugarcane, rice, malt, coconut, palm, honey, kiwi, etc.

A look into vinegar nutrition facts and benefits of vinegar may prompt you to add more to your diet.

Nutrition Facts

Vinegar: Nutrition Facts

Historitically, vinegar first appeared in Egypt, Roma and Greek.

Egyptians applied vinegar as a flavouring agent in their diet.

On the other hand, ancient Greek made used it as a medicine to cure patients (1).

Nowadays, vinegar is present all around the world.

It has been long used for treating ailments and many skin conditions.

Technically, the production of vinegar is quite similar to that of wine.

Aiming at fermenting sugars into alcohol, the first step includes exposing crushed apples to yeast.

In the next step, the alcohol was further fermented.

After that, it turned into acetic acid by adding bacteria into the alcohol solution.

Nutritionally, vinegar posseses some nutrients which can bring about a number of beneficial health effects (2).

In fact, water which occupies 94% of vinegar content is the main component in vinegar.

Vinegar contains carbohydrates, sugar, calcium, iron, magnesium, phosphorous.

In addition, although vinegar has no vitamins or minerals, it consists of a small amount of potassium.

Plus, quality cinegar is a powerhouse of amino acids and antioxidants.

Bottom line: Vinegar contains many nutrients which can bring beneficial health effects for people.

Health Benefits of Vinegar

Following are top 5 benefits of vinegar which may help you much in your life.

1. Diabetes

The massive benefits of vinegar make it good for the treatment of diabetes.

Nowadays, it is regretful to witness an increase in the number of diabetic patients.

By far, the most effective application of vinegar to date is in patients with type 2 diabetes.

In reality, type 2 diabetes is a condition in which blood sugar levels is raised.

This happens due to either insulin resistance or limited insulin production.

However, elevated blood glucose levels can also be found in normal people.

Thus, a stable blood sugar levels is necessary for almost everyone.

Avoiding refined carbs and sugar are among the most effective ways to keep blood sugar levels stable.

Additionally, vinegar also has this powerful effect.

In fact, numerous benefits for insulin function and blood sugar levels have revealed through some studies.

  • Results in 19-to-24 percent increase in insulin sensitivity
  • Effectively reduces blood glucose as well as insulin responses (3)
  • Lowers blood glucose rate by 34% (4).
  • Leads to 4-percent decrease in fasting blood sugars (5).
  • Improves insulin sensitivity and controls blood sugar resonses during meal in both rats and humans (6, 7, 8).

As a result, vinegar can help with diabetes, pre-diabetes and those who wish to recover their normal blood sugar levels.

Notably, people should consult doctors in case they are having blood sugar lowering medications.

Bottom line: Vinegar is a potential liquid which may increase insulin sensitivity and help with the condition of diabetes effectively.

2. Weight Loss

When it comes to benefits of vinegar, people usually mention its ability to support weight loss.

A number of studies have revealed that vinegar may suppress appetite, lower calory intake.

Both of which are beneficial for natural weight loss process.

Healthy people participated in some studies and vinegar increased the fullness.

Hence, it led to the reduction of 200-275 grams of calories (9, 10).

Similarly, a different study in obese people concluded that daily vinegar intake could burn belly fat, waist circumference.

Therefore, it resulted in a better weight loss process (11).

However, it is important to remember that these studies take place during such a short period of time.

Hence, the positive outcome in the body weight is moderate.

Facts have shown that applying some single foods for weight loss process seldom brings long-term effects.

In reality, the combination between lifestyle and the entire diet makes sense.

Bottom line: By lowering calory intake and suppressing appetite, vinegar can aid weight loss process naturally.

3. Cadiovascular Diseases

One mechanism behind benefits of vinegar is its ability to address heart diseases.

Undeniably, heart diseases are among the biggest killers in the world.

Normally, heart diseases happen due to some risk factors.

They are high blood pressure, high cholesterol levels, etc.

And vinegar consumption is believed to improve these factors well.

Several studies in rats showed that apple cider vinegar might reduce cholesterol and triglyceride levels (12, 13).

Moreover, apple cider vinegar is an abundant source of chlorogenic acid.

This element may prevent oxidative damage from doing harm to LDL cholesterol particles.

Chlorogenic acid can also foster heart disease treatment (14,15).

Some studies in rats also concluded that vinegar consumption could lower blood pressure (16, 17).

However, further research on humans should be done for better confirmation.

A human study in Harvard supported thay salad dressing by vinegar might lower danger of heart disease (18).

Bottom line: Studies in rats have recommended that vinegar can reduce the risk of heart diseases. 

4. Cancer

Vinegar: Cancer Prevention

Another health benefits of vinegar which is usually referred to is anti-cancer effect.

In fact, cancer is a big nightmare which indicate uncontrolled growth of body cells.

According to some research, vinegar could neutralize cancerous cells and the death of shrink tumors (19, 20, 21, 22).

Unfortunately, all the above mentioned research were in animals, leading to further need in human studies.

5. Hypertension

To improve the condition of hypertension is also among typical benefits of vinegar.

Vinegar assists in controlling hypertension and rennin activity.

Some studies revealed that consuming vinegar reduced chance in hypertension thanks to acetic acid (23).

Take Home Message

In addition to above benefits of vinegar, this liquid can help people in many other fields.

However, you need to consult doctors because consuming vinegar if you are going through stomach-related issues.

Disclaim: The effectiveness from using these foods on certain problems and diseases will be depended on the body condition of the applicant.

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Vinegar: Nutrition Facts and Health Benefits
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