Vinegar

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31 Dec 2020

Is vinegar healthy? Dr Greger explains:

Type “vinegar” into PubMed, the search engine comprising more than 27 million citations for biomedical literature, and 40,000 studies pop up. It took me a while to take it all in, but I’m so glad I did, as it’s something that has caused a shift in my own diet. I now try to add various vinegars every day.

Articles by Dr Greger:

(2019) Vinegar Is Good for You
(2019) Vinegar, Wine, and Artery Function
(2019) The Benefits of Vinegar Beyond Weight Loss
(2019) How Much Vinegar Every Day?
(2019) Vinegar Caveats

Videos by Dr Greger:

(2020) Does Apple Cider Vinegar Help with Weight Loss?

(7 mins) Transcript. Dr Greger's summary: "CT scans confirm that daily vinegar consumption can lead to a significant loss of abdominal fat."

(2016) Vinegar & Artery Function

(6 mins) Transcript. Dr Greger's summary: "Sprinkling vinegar on greens may augment their ability to improve endothelial function."

(2016) Can Vinegar Help with Blood Sugar Control?

(5 mins) Transcript. Dr Greger's summary: "Before drugs came along, the consumption of vinegar with meals was used as a folk remedy for diabetes, but it wasn't put to the test until recently."

(2016) Optimal Vinegar Dose

(4 mins) Transcript. Dr Greger's summary: "How much vinegar should you consume with a meal to improve satiety and reduce the spike in blood sugar, insulin, and triglycerides?"

(2016) Vinegar Mechanisms & Side Effects

(5 mins) Transcript. Dr Greger's summary: "Does vinegar work by slowing stomach emptying, acting as a starch blocker, or improving insulin sensitivity? What might be the downsides?"

(2010) Is Vinegar Good For You?

(1 min) Transcript. Dr Greger's summary: "The role of vinegar in modulating our blood sugar levels and satiety."

Which Vinegars To Buy?

Dr Greger suggests that we explore various flavorful vinegars in the market! But we should read the Ingredient list in the Nutrition Facts label carefully to avoid added sugars and strange sounding additives.

California Balsamic: Their Oil-Free / SOS-Free are expensive but flavorful.
Dr Fuhrman: See vinegar collection.

Which vinegar does Dr Esselstyn recommend? I think he recommends balsamic vinegar in particular. Why? Because he focuses on heart health. In particular, he emphasizes nitrate-rich veggies for NO (Nitric Oxide) production which protects our endothelium. A few studies have shown that NO production is boosted by adding vinegar! But we have only a limited number of studies. Studies that showed this boosting effect used balsamic vinegar. For details, please see Dr Greger's blog article: Vinegar, Wine, and Artery Function (2019) for a summary of his video: Vinegar & Artery Function (6 mins, 2016).

Which Vinegars To Avoid?

Some flavored or flavor infused or aged vinegars may have a surprisingly large number of calories from Added Sugars, making them calorie dense foods. For details, see Flavored Vinegars.

Dr Klaper

(3 mins, 2021) Balsamic Vinegar Health Benefits - Regulates Blood Sugar, Insulin & Salt Replacement

Youtube video summary:

Dr. Klaper offers nutrition advice on balsamic vinegar's health benefits, how it can lower blood sugar and regulate insulin levels. Balsamic vinegar (acetic acid) is made from unfermented grape juice. It can be used on salads, vegetables and used as a seasoning to replace salt. Balsamic vinegar can also help the body to be more alkaline.

Dr Esselstyn

In the video below, Dr Esselstyn suggests the use of vinegar with leafy greens:

(3 mins, 2022) How to Get the Most of Green Leafy Vegetables

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