Health Benefits of Vinegar and Ways to Include It in Your Diet

Benefits of Vinegar

Using vinegar for home and health reasons is becoming increasingly popular, and for good reason! Vinegar has been used since the days of ancient Greece to improve health. It was often used for cleansing wounds, and for digestive complaints. Today, it can still be used for these purposes, as well as helping maintain healthy digestion, regulate blood sugar, and it may even help you lose weight. The most common form of vinegar used for health purposes is apple cider vinegar (ACV) although any vinegar should do the trick as they all have the acetic acid as the primary ingredient. So, choose the style that you enjoy most. Below are some ways vinegar can be used to improve your health.

Weight Loss:

One study showed that subjects lost weight while consuming a regular dose of Ascetic Acid (vinegar) without a change to their food intake. The study-authors believe this may have to do with increased fat oxidation.

Glucose Control:

Dietary vinegar has been shown to improve glucose uptake in to skeletal muscle. This improves your blood sugar levels, and may be helpful to those with diabetes or pre-diabetes.


Along with its weight-loss properties, vinegar has been shown to decrease serum triglycerides. Triglyceride levels are often elevated in people with metabolic syndrome, diabetes, and obesity. Lowering these levels is a marker of general health.

Improved Digestion:

Adequate stomach acid levels are required for proper absorption of nutrients. Supplementing with dietary vinegar before meals can improve the absorption of many minerals, vitamin B12, and proteins.

Improved Immunity:

Your stomach is often the first layer of your immune system. When your stomach acid is high enough it can easily kill many of the bacteria and other pathogens that may make you sick. Supplementing with vinegar can help increase your stomach acidity and keep you healthy!

Ways to Add Vinegar to Your Diet

It’s obvious that adding vinegar into your diet can be beneficial, but be careful how you add it in. Long-term over consumption of vinegar can lead to potassium deficiencies. The acidity can also damage the enamel of your teeth and interfere with the absorption of some medications. It is best to start your dose low, water it down, and use a straw to prevent damage to your teeth. Avoid consuming more than two-tablespoons a day, and take it with food. You can easily add vinegar into your diet in the form of salad dressings and homemade sauces! If you are a bit more adventurous you may want to add some to a breakfast smoothie or cup of tea. Apple cider vinegar can be mixed with hot water and honey for a tangy-sweet drink!

How do you incorporate vinegar into your daily life?

The opinions shared in this article are those of the contributor and not Total Gym Direct.

Apple Cider Vinegar and Your Health

Does vinegar increase metabolism?

Effect of apple cider vinegar on delayed gastric emptying in patients with type 1 diabetes mellitus: a pilot study.

Vinegar Consumption Increases Insulin-Stimulated Glucose Uptake by the Forearm Muscle in Humans with Type 2 Diabetes

Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects with Insulin Resistance or Type 2 Diabetes

Vinegar intake reduces body weight, body fat mass, and serum triglyceride levels in obese Japanese subjects.

Josh Wood BHSc GCSC

Coach Josh Wood, BHSc GCSC is a TEDx speaker, health educator, and online fitness coach who lives in Hobart, Tasmania. Coach Josh works to help people find their passion for activity through online coaching, speaking, and teaching busy people how to eat like an adult. He spent most of his adult life studying the body through manual therapies, health science, and strength and conditioning. With a background in teaching massage therapists and personal trainers he also writes for various online publications to keep his communication skills sharp. His diverse background brings the many facets of health and fitness together. Head over to to learn more!

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