What's the Healthiest Vinegar To Use?

Vinegar is a liquid made by fermenting an ingredient that contains sugar. During fermentation, sugars are turned into ethanol (alcohol). The alcohol is then turned into a compound called acetic acid. This results in a tangy, sour-tasting liquid known as vinegar.

Several ingredients, including fruits and grains, are used to make vinegar. Depending on what it's made with and how it's made, vinegar can take on a variety of flavors, textures, and colors.

Though there are a number of vinegars available, some are richer in health-supportive compounds and linked to more benefits than others.

1. Apple Cider Vinegar

Apple cider vinegar, commonly called ACV, is created using a two-part fermentation process. In the first step, apple juice is turned into cider through fermentation by the naturally occurring bacteria and sugars in apples. Once the apple juice is fermented into alcohol, it undergoes a second fermentation, during which bacteria convert alcohol into acetic acid, which results in ACV. This process is used to produce a number of vinegars, including many fruit-based vinegars. 

Consuming ACV regularly has been linked to a few health benefits, most of which are thought to be due to its acetic acid content, which has been shown to improve cellular glucose uptake and inhibit cholesterol production by the liver. For example, one review of nine studies found that ACV consumption significantly decreased total cholesterol, fasting blood sugar levels, and the long-term blood sugar control marker HbA1C.

These benefits were related to consuming between 15-770 milliliters (mL), or 1-52 tablespoons (tbsp) of ACV per day, which is more than most people regularly consume. Still, adding a few tbsp of ACV to your daily wellness routine is relatively easy.

ACV is calorie- and carbohydrate-free. It can replace high-calorie and sugary condiments, like certain salad dressings. It has a sour, fruity taste and is commonly used in dressings, marinades, and baked goods.

2. Red Wine Vinegar

Red wine vinegar is made by fermenting red wine so that the alcohol turns into acetic acid. This results in a tangy and sour vinegar with a lovely rose-red color. 

Red wine vinegar’s high acetic acid content gives this vinegar blood sugar-lowering properties. A study that included 45 people with excess belly fat found that the participants who ingested red wine vinegar daily for eight weeks experienced significant reductions in fasting glucose and insulin levels compared to a control group. Insulin resistance was also reduced by 8.3% in the red wine vinegar group, while insulin resistance increased by 9.7% in the control group.

Another study found that healthy adults who consumed 30 mL (2 tbsp) of red wine vinegar twice daily for four weeks experienced significant reductions in self-reported depression symptoms compared to the control group. This may be due to red wine vinegar’s high polyphenol antioxidants, which have been shown to reduce inflammation associated with depression, as well as its effect on tryptophan, an amino acid that’s the precursor for the mood-regulating neurotransmitter serotonin.

This suggests that consuming red wine vinegar regularly could benefit glycemic control and certain aspects of your mental health, though more research is needed.

Red wine vinegar is calorie-free. It can be added to salad dressings and marinades and used to enhance the flavor of dishes like potato salad.

3. Balsamic Vinegar

Balsamic vinegar is traditionally made from freshly pressed grape juice concentrated over an open fire. This juice is then fermented twice before being aged in a series of five wooden barrels, each made with a different type of wood, for at least 12 years.

Products made using this traditional process are called “traditional balsamic vinegar of Modena” (TBVM) or “of Reggio Emilia” (TBVRE) and “balsamic vinegars of Modena” (BVM) or “of Reggio Emilia” (BVRE)” are only allowed to be produced in the Italian provinces of Modena and Reggio Emilia. Traditionally-made balsamic vinegar is considered a protected designation of origin (PDO) product, meaning it can only be produced in certain areas of the world using specific practices.

Other balsamic vinegar products are made by mixing cooked wine with wine vinegar and certain additives and are not the same product as traditionally-made balsamic vinegars. Traditional balsamic vinegar is concentrated in phenolic compounds such as eugenol, 4-ethylguaiacol, and vanillin, which have potent cellular-protective properties.

Some evidence suggests that balsamic vinegar may improve blood glucose (sugar) regulation after carb-rich meals by reducing the activity of pancreatic amylase, a digestive enzyme that breaks down starch into simple sugars absorbed into the bloodstream. Adding balsamic vinegar to carb-rich meals may improve your post-meal blood sugar levels.

Traditionally-made balsamic vinegar has a syrupy consistency, which is thicker than other vinegars. It has a complex, sweet, and sour flavor and is commonly used as a condiment and added to recipes like meat and pasta dishes.

Unlike other vinegars, balsamic vinegar contains calories and carbohydrates. One tbsp provides 50 calories and 12.5 grams (g) of carbohydrates. It also contains trace amounts of minerals, such as iron, calcium, and potassium, but not enough to significantly affect nutritional intake.

4. Rice Vinegar

Rice vinegar is a type of cereal vinegar, which is vinegar derived from cereal grains. It can be made by fermenting white or brown rice in water until the sugars in the rice turn to alcohol. The alcohol is then converted into acetic acid to create rice vinegar.

Though there’s limited research on the health effects of rice vinegar, it contains powerful antioxidant components, including polyphenols, which may support health by protecting against cellular damage. Since it’s high in acetic acid, rice vinegar may also benefit blood sugar and blood lipid levels if consumed in larger amounts.

Rice vinegar has a mild and delicate sour flavor and is commonly used in Asian recipes, such as stir-fries, dressings, and dipping sauces. Like ACV, it is calorie- and carbohydrate-free, making it a beneficial choice for people with high blood sugar levels, such as those with diabetes.

5. Coconut Vinegar

Coconut vinegar is made from the sap of coconut tree flowers. The sap is fermented, resulting in a thick, light-colored vinegar with a mild, slightly tangy, and sweet flavor.

Coconut vinegar is rich in antioxidants, such as phenolic compounds and organic acids, which may support overall health by protecting against cellular damage. 

Though human research is limited, studies in animals suggest that coconut vinegar may protect against oxidative stress, a condition that occurs when free radical levels get too high and overwhelm the body’s antioxidant defenses. Oxidative stress is associated with tissue damage and chronic inflammation and is considered a main driver behind the onset and progression of several health conditions, including heart disease and certain cancers.

Rodent studies also suggest that coconut vinegar may help lower blood sugar and blood lipid levels, though this hasn’t been confirmed in humans.

Coconut vinegar is very low in calories and carbs, containing just 10 calories and 2 g of carbohydrates per tbsp. It is delicious in recipes like curries and noodle dishes and can be added to sauces and dressings.

6. Kurozu Vinegar

Kurozu vinegar is a type of Japanese vinegar made by fermenting steamed rice with a mold called koji in earthenware containers for six months to three years. It has a dark amber color and a complex sweet and sour flavor.

This unique vinegar has been shown to have anticancer, immune-supportive, and cellular-protective properties. Findings from animal studies suggest that consuming this vinegar may protect brain health by suppressing cognitive dysfunction and the accumulation of amyloid plaque in the brain. Amyloid plaques are protein deposits that are involved in the onset and progression of Alzheimer’s disease.

Though these findings are promising, there’s currently no evidence that kurozu vinegar has the same effect in humans.

Kurozu vinegar is calorie- and carbohydrate-free, making it another blood sugar-friendly condiment. It can be added to a number of recipes, including rice dishes, and is delicious in glazes and marinades. 

7. Date Vinegar

Date vinegar is made by fermenting dates in water, which results in a rich vinegar with an acidic, yet sweet taste.

Interestingly, studies show that consuming large amounts of date vinegar may have beneficial effects on heart health. One study of 76 people with high cholesterol found that, compared to those who received a placebo, the participants who consumed 30 mL of date vinegar daily for eight weeks experienced significant reductions in their total and low-density lipoprotein (LDL) cholesterol, and apolipoprotein B (ApoB), a protein linked to an increased risk of heart disease, heart attack, and stroke.

The date vinegar also reduced levels of the inflammatory marker C-reactive protein (CRP), suggesting that it has anti-inflammatory properties.

Date vinegar contains acetic acid and antioxidants such as phenolic compounds, which are thought to be responsible for its health benefits. It contains just a few calories and zero carbs per tbsp.

Use date vinegar in dressings and marinades and drizzle it over meat and fish dishes.  

Tips for Consuming Vinegar

Vinegar is shelf-stable and can be used in a number of recipes, making it a beneficial ingredient to have on hand in your kitchen.

Here are a few ways to use vinegar:

• Use apple cider vinegar as a base for dressings, marinades, and sauces
• Drizzle balsamic vinegar on mozzarella, tomatoes, and meat dishes
• Incorporate coconut vinegar into soups, noodle dishes, and stir-fries
• Try adding a splash of red wine vinegar to potato salad
• Use rice vinegar as a base for homemade pickled foods, like pickles and pickled carrots

Because of its high acid levels, vinegar has a nearly indefinite shelf-life and does not require refrigeration.

A Quick Review

Vinegar is a liquid that’s high in a compound called acetic acid. Acetic acid and antioxidants in various vinegars, such as apple cider vinegar, coconut vinegar, and rice vinegar, may benefit health by supporting healthy blood sugar and blood lipid levels.

Try incorporating a variety of vinegars into your diet for an easy way to boost your health.