To use or not to use a vinegar to improve our health is yet a difficult question to answer. Scientists are still looking for a convincing answer as there is very limited research of high quality and the existing evidence for the health effects of any type of vinegar, is really insufficient.

So far, the well-known health benefits of vinegar are loosing weight and avoiding our blood sugar to spike after a meal. This happens because vinegar blocks digestive enzymes that help us to break down our dietary carbs for further digestion. This has 3 major consequences for us.

The first one is that carbs become not directly available for our body to make energy. Instead, our body compensates this by starting to burn stored fats, which results in weight loss.

The second one has to do with a slow down of carb absorption direct from our meal, preventing the high blood sugar peaks. And this is a good thing, especially for people with blood sugar issues.

On the other hand, because of the blocked digestive enzymes, the carbs couldn’t be appropriately digested in our intestines, causing the process of fermentation and disbalance of our gut bacteria. As you know, a lot of health issues appear because of gut problems.

Besides, vinegar is very acidic and erodes our tooth enamel, inflames our esophagus (tube that connects our throat and stomach) and stomach, and triggers nausea and acid reflux.

Last, but not least, using vinegar in large amounts can also cause potassium deficiency (hypokalemia) and fragile bones (osteoporosis). You’ll notice this by experiencing fatigue, muscle weakness/cramps/spasms/twitches, bloating, constipation, abdominal pain, and heart palpilations.

So, the main conclusion is that vinegar is not that innocent. You can use it in moderate amounts (max 2 tablespoons/day) from time to time. Moderation and food diversity is key. Stay healthy!

Curious? HERE, HERE (Comparison of α-amylase, α-glucosidase and lipase inhibitory activity of different types of vinegars by Yasmin, F. et al.) and HERE are the sources

Tatsiana Haponava, PhD

a certified nutrition coach, educator and researcher with a PhD degree

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