The Surprising Reason Why You Should Add More Vinegar To Your Meals

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Vinegar has long been a staple in kitchens around the world, but did you know it’s not only great for making your salads taste a whole lot better? For example, through decades of research, scientists found that vinegar has two surprising benefits for both managing body weight and blood sugar spikes (source). In this article, we look at the optimal vinegar dose you should aim for if you’re trying to maximize health benefits, and what exactly it will do for you!

Vinegar and Blood Sugar Control

Consuming vinegar with a meal has been shown to reduce the spike in blood sugar, insulin, and triglycerides (source). This is particularly beneficial for individuals who are insulin-resistant or on their way to developing type 2 diabetes. Historically, vinegar has been used as a folk remedy for diabetes management long before the advent of modern diabetes drugs. The science behind this practice is now coming to light, revealing how vinegar can be an effective tool in blood sugar management.

Many cultures have historically integrated vinegar into their diets, especially with high glycemic foods (source). For example:

• In Japan, vinegar is mixed with white rice to make sushi.
• In the Mediterranean, people dip bread into balsamic vinegar.
• Throughout Europe, sourdough bread, which causes fewer blood sugar spikes, is common.
• Adding vinegar to boiled white potatoes and cooling them down to make potato salad can also reduce blood sugar spikes.

These practices highlight how vinegar can be used to mitigate the effects of high-glycemic foods.

Vinegar and Satiety

Adding vinegar to white bread not only lowers blood sugar and insulin responses but also increases satiety, and the feeling of fullness after a meal. For instance, eating three slices of white bread might fill you up a little, but in less than two hours, you may feel hungrier than when you started.

However, if you eat the same amount of bread with some vinegar, you feel twice as full and continue to feel nearly as full two hours later as if you had just eaten the bread plain (source). This remarkable increase and prolongation of satiety require nearly two tablespoons of vinegar, which is a substantial amount.

Even small amounts of vinegar—just two teaspoons with a meal—can significantly reduce the blood sugar spike of a refined carbohydrate meal, such as a bagel and juice (source). This means you could easily incorporate vinegar into your diet by having a small side salad with a vinegar-based dressing or adding it to some tea with lemon.

Just two teaspoons can make a significant difference, making it a manageable addition to your daily routine. Alternatively, you might consider replacing high-glycemic foods with healthier options, such as swapping a bagel and juice for oatmeal with berries.

Long-Term Vinegar Consumption

What happens if you consume vinegar every day for an extended period? Researchers at Arizona State University conducted a study where they randomized pre-diabetics to drink a daily bottle of an apple cider vinegar drink—half a bottle at lunch and the other half at supper—or to take an apple cider vinegar tablet.

The drink contained two tablespoons of vinegar, while the tablets only added up to about a third of a teaspoon per day. Over 12 weeks, the group consuming the vinegar drink saw a significant drop in fasting blood sugars within just one week (source).

The drop in blood sugar levels from consuming vinegar was significant—about 16 points. This simple dietary change proved to be more effective than leading diabetes drugs like Glucophage and Avandia. Considering the cost, accessibility, and potential toxicities associated with pharmaceutical medications, vinegar emerges as a safer, cheaper, and more effective alternative. This is likely why vinegar has been used medicinally since ancient times.

Interestingly, even the small amount of vinegar in pill form seemed to help a bit, although not as dramatically as the liquid form. This suggests that while vinegar pills may offer some benefits, they are not as effective as consuming vinegar in liquid form.

The study also explored the effects of long-term vinegar use in individuals with diabetes. Participants were divided into three groups: one group consumed two tablespoons of vinegar twice a day with lunch and supper, another group ate two dill pickles a day (each containing about half a tablespoon of vinegar), and the third group took a small vinegar pill twice a day (each pill containing only 1/16th of a teaspoon of vinegar).

Unsurprisingly, the vinegar pills didn’t show significant results, nor did the dill pickles, possibly because the vinegar content was too low. However, the group consuming two tablespoons of vinegar twice a day saw notable improvements, even though most participants were already well-controlled on medication (source). This additional benefit of vinegar consumption is particularly impressive, as it suggests that vinegar can be a valuable adjunct to existing diabetes treatments.

How to Incorporate Vinegar into Your Diet

Given the compelling evidence supporting vinegar’s benefits, you might be wondering how to incorporate it into your daily diet. Here are some practical tips:

Salads and Dressings

One of the easiest ways to add vinegar to your diet is by using it in salad dressings. A simple vinaigrette made with apple cider vinegar, olive oil, and a touch of mustard can enhance the flavor of your greens while providing health benefits.

Marinades and Sauces

Vinegar can also be used in marinades for meats and vegetables. It helps to tenderize the meat and adds a tangy flavor to your dishes. Balsamic vinegar, in particular, is excellent for making rich, flavorful sauces.

Pickled Foods

Incorporating pickled foods into your diet is another way to benefit from vinegar. Pickles, sauerkraut, and kimchi are not only delicious but also come with the added benefits of probiotics, which are good for gut health.

Beverages

If you’re not keen on the taste of vinegar in food, you can add a small amount to beverages. Mixing a tablespoon of apple cider vinegar with water and a bit of honey or lemon can make a refreshing drink. Some people even add a splash of vinegar to their morning tea.

Cooking

Adding vinegar to cooked dishes can enhance flavors and provide health benefits. For example, a splash of vinegar in soups, stews, or even in cooking grains like rice can make a difference.

Precautions and Considerations

While vinegar is generally safe for most people, it’s essential to consume it in moderation. High acidity can erode tooth enamel and irritate the throat. Always dilute vinegar with water or use it as part of a meal to minimize these risks. Additionally, if you have a medical condition or are taking medication, it’s a good idea to consult with your healthcare provider before making significant changes to your diet.

Conclusion

Vinegar, a common household item, has proven to be a powerful tool in managing blood sugar levels and enhancing satiety. Its benefits are particularly noteworthy for those who are insulin-resistant or have type 2 diabetes. By incorporating small amounts of vinegar into your daily meals, you can take advantage of its health benefits without the need for drastic dietary changes. Whether you choose to add it to salads, beverages, or cooked dishes, vinegar can be a versatile and effective addition to your diet.