Considered one of the star ingredients of salads, vinegar is also a food with various properties and benefits at both the intestinal and gastric levels. It is basically composed of water and acetic acid, which decreases triglycerides and helps reduce bad cholesterol. Acetic acid is found in all types of vinegar, and research shows that it is capable of reducing glucose and, therefore, the transport of cholesterol.
Historically, multiple benefits have been attributed to this fermented substance, and although many of these uses have not been scientifically proven, some studies indicate that it can improve the blood glucose levels in people with insulin resistance. In our diet, we have different types of vinegar, but some are healthier than others. We’ll tell you about them:
Apple Cider Vinegar
Apple vinegar is obtained from bacterial fermentation of cider; its caloric intake is almost zero and contains pectins, small amounts of sodium, phosphorus, potassium, calcium, and magnesium, as detailed by the Consumer and User Organisation (OCUs).
It has been associated with a satiating and diuretic effect, as well as the ability to accelerate metabolism and fat combustion, which is why it is used to lose weight. Evidence of this benefit is very scarce; the most popular study was carried out with 175 people overweight, during which they took 30 ml of apple vinegar daily over 12 weeks, and the results were that the weight decreased by approximately 1 kg during this time.
It is the vinegar that includes more probiotics and contains, in addition to acetic acid, malic acid with anti-inflammatory properties.
Nutritional value (per 100 g)
Calories: 21 kcal
Carbohydrates: 0.9 g
Sugar: 0 mg
Fiber: 0 g
Fats: 0 mg
Water: 93.81 mg
Calcium: 7 mg
Potassium: 73 mg
Magnesium: 5 mg
Sodium: 5 mg
Phosphorus: 8 mg
Red Wine Vinegar
It is one of the most recurrent varieties in European cuisine, the result of subjecting wine to a second fermentation. It has properties very similar to those of apple cider, highlighting its ability to facilitate digestion and to properly maintain bad cholesterol and triglyceride levels. A study published in the Medscape Journal of Medicine explains that red wine vinegar can be used to treat infections and to reduce the risk of heart disease.
Also, its caloric intake is the lowest of all; it contains no fats and is rich in minerals essential to the body, such as calcium and potassium, and contains polyphenols, which act as antioxidants.
Nutritional value (per 100 g)
Calories: 19 kcal
Carbohydrates: 0.3 g
Sugar: 0 mg
Fiber: 0 g
Fats: 0 mg
Water: 94.47 mg
Calcium: 6 mg
Potassium: 39 mg
Magnesium: 4 mg
Sodium: 8 m
Phosphorus: 8 mg
Balsamic vinegar
Like the previous two, its acetic acid content brings different health benefits. Balsamic or Modena vinegar is the one that has the highest amount of minerals, such as potassium, and also contains polyphenols that perform an antioxidant action. The bad thing about this type of vinegar is its high sugar content, 14.95 grams per 100, in addition to, in some cases, colorings and preservatives.
Nutritional value (per 100 g)
Calories: 88 kcal
Carbohydrates: 17 g
Sugar: 14.95gm
Fiber: 0 g
Fats: 0 mg
Water: 76.45 mg
Calcium: 17 mg
Potassium: 112 mg
Magnesium: 12 mg
Sodium: 23 mg
Phosphorus: 19 mg
So what’s the healthiest vinegar?
Experts agree that the healthiest vinegar is that of apple cider vinegar, a diuretic, hypocaloric, and with some health benefits. It is purifying and digestive, with a mild flavor and multiple culinary applications. Modena vinegar is the least healthy of the three, as it contains sugar, salt, colorings, and preservatives.
But, although vinegar can help improve these aspects, it is not a miraculous ingredient; studies on its benefits are very limited and have to be consumed in moderate amounts, since it is a very acidic product and, if taken in excess, can cause gastrointestinal inflammation. They should moderate their consumption for those who suffer from acidity, hernia of hiatal hernia, reflux, gastritis, and diabetic people should avoid taking balsamic vinegar.