Vinegar has been championed as the key to healing a variety of ailments.
From optimizing digestion, to aiding weight loss and blood sugar control, it may seem that it’s a cure-all. Let’s examine some claims.
What vinegar is made of
Vinegar contains acetic acid and is obtained by fermenting dilute alcoholic liquids, typically wine or cider. It’s used for pickling vegetables and making salad dressing, but people also use it for cleaning.
Claim: Vinegar can kill harmful bacteria.
Recent scientific investigations clearly demonstrate the antimicrobial properties of vinegar, but mainly in the context of food preparation. It’s good for pickling and preserving but not necessarily inhibiting growth of harmful bacterial strains like E. coli. This is because the concentrations of acetic acid just aren’t strong enough to kill that bacteria.
Experts caution against using vinegar as a household disinfectant against human pathogens, because chemical disinfectants are more effective. Vinegar can keep bacteria at bay, but stronger cleaning solutions will much more effectively inhibit bacteria growth.
Claim: Vinegar is good for our digestive system.
Vinegar has been used for thousands of years to fight infections and clean and heal wounds. Modern research, however, finds that our bodies will break down the acids of vinegar. It doesn't do any of the heavy lifting.
Claim: Vinegar can lower blood sugar.
The science behind the consumption of vinegar to lower blood sugar is mixed. Some research shows those with type 2 diabetes may see improvement in blood sugar when taking apple cider vinegar. More research is needed to solidly suggest vinegar can be used in conjunction with a doctor’s recommendations for blood sugar control.
Claim: Vinegar can help you lose weight.
Researchers don’t yet know whether vinegar affects metabolism. Vinegar supplements such as pills and gummies may claim to boost metabolism, but there isn’t enough evidence to support those claims.
It’s likely that people who are taking these supplements – or taking vinegar alone – are also making other changes to lose weight, such as changing other eating habits or their exercise regimen. This makes it hard to see if vinegar alone makes much of a difference.
The best use for vinegar in this regard is that it’s low in calories and, mixed with a heart-healthy oil, it makes a great dressing for salads or bowls. Vinaigrette instead of ranch? Yes, please.
Does vinegar live up to the hype?
Vinegar does contain vitamins and amino acids that are useful in the body. Good for us, yes, but the evidence of vinegar for many health claims is lacking and ambiguous.
If you're taking two tablespoons of vinegar a day, it likely won’t “fix you,” but it won't necessarily hurt you, either.
Can too much vinegar be a problem?
The amount of vinegar we cook with, or in dressing and sauces, is usually a safe amount to eat. Just like anything, it can be overdone, so listen to your body and don’t eat or drink more if it’s not making you feel good.
Taking vinegar by itself can be harder on digestion if you have certain conditions, such as gastroesophageal reflux disease (GERD) or peptic ulcer disease, because foods with high acid content may cause irritation or worsen symptoms.
It’s always a good idea to talk with your healthcare provider or dietitian about taking vinegar on its own.
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