Have you ever wondered how a simple ingredient like vinegar can improve your health and elevate your meals? Whether you're looking for a refreshing way to kickstart your day or searching for that extra zing to make your dishes pop, healthy vinegar like apple cider vinegar, balsamic vinegar, and wine vinegar offer a natural solution. These kitchen staples aren't just for adding flavour—they have powerful health benefits too. We spoke to our experts who explained their benefits and how you can effortlessly add these versatile vinegars into your daily life for a healthier, more vibrant lifestyle.
“Natural vinegar has always been a versatile source of diversified health benefits, being utilised centuries back as a digestive aid, preservative and even medicine. They have low calories and may help contribute to gut health, improve digestion, maintain blood glucose levels and help enhance the flavour of the dish,” said Vishal Gupta, Managing Director, Borges India Pvt Ltd.
Types Of Vinegar And Their Benefits
Apple Cider Vinegar (ACV)
Apple cider vinegar (ACV) is a natural powerhouse that offers a variety of health benefits, including aiding digestion and helping to regulate blood sugar levels. The ‘mother’ of vinegar found in ACV promotes better metabolism and may support weight management.
A 12-week study examined the impact of apple cider vinegar consumption in individuals following a low-calorie diet. The results showed that participants who took apple cider vinegar experienced greater weight loss compared to those who took a placebo, along with reduced triglycerides and total cholesterol levels.
One of the greatest advantages of ACV is its versatility, making it easy to incorporate into your daily routine. You can add a tablespoon to a glass of water for a refreshing morning tonic, use it in salad dressings, or mix it into smoothies. Small, consistent doses of ACV can lead to significant improvements in overall wellness.
Also Read: Myths Related To Mother In Apple Cider Vinegar: Here's What One Should Know
Balsamic Vinegar
"The balsamic vinegar has a sweet and tangy flavour that comes from maturing in wooden casks. This vinegar can be added to desserts, salads, sautéed vegetables, or even used as a topping for wraps, offering a unique and delicious flavour profile," said Gupta.
Wine Vinegar
Another healthy variety of vinegar is wine vinegar, available in red and white. Wine vinegar not only boosts the nutritional profile of dishes but also enhances their flavour with bold, distinct notes.
"Red wine vinegar is ideal for hearty dishes like stews and sauces, adding depth and complexity to recipes. Its vibrant colour also makes it a great choice for marinating meats, dressing salads, or adding a zesty touch to roasted vegetables", added Gupta.
On the other hand, white wine vinegar is perfect for lighter fare, such as salads, seafood, marinades and Chinese cuisine, as it enhances flavours without overwhelming them. It’s also excellent in vinaigrettes, sauces, or pickling brines for a subtle, refined taste. Today the consumer has lots of options to pick from and it's always good to use vinegars in moderation.”
Also Read: Green Tea Vinegar For Hair: What Is It And How Does It Promote Hair Health
How To Incorporate Vinegar Into Your Daily Routine
"Including nutritious vinegar in your daily routine is an easy yet powerful method to improve your general health. These tart concoctions, which include rice vinegar, apple cider vinegar, and balsamic vinegar, are full of health advantages like promoting blood sugar balance, increasing metabolism, and enhancing digestion," said Simrat Kathuria, CEO and Head Dietitian, The Diet Xperts.
Here are some ways to add vinegar to your diet, as listed by the expert:
1. Morning Drink Enhancement
Adding 1-2 teaspoons of apple cider vinegar to a glass of warm water is one of the easiest ways to start your day with vinegar. This concoction can help balance the pH of your body, improve digestion, and increase your energy levels.
2. Dressings for salads
Use homemade vinegar-based dressings instead of store-bought ones. A nutritious and delectable dressing that will enhance any salad is made by combining balsamic vinegar, olive oil, mustard, and a small amount of herbs. The vinegar's acidity aids in the breakdown of food in the stomach, enhancing nutritional absorption and digestion.
3. Vegetables Pickled
Cucumbers, carrots, and onions can be pickled to add additional vinegar to your diet. In addition to adding flavour to your veggies, the process introduces probiotics, which are good for your gut. Using vinegar, water, salt, and seasonings, you may create your basic pickling solution.
4. Marinades and Cooking
For marinades, sauces, and stir-fries, vinegar, such as rice vinegar or red wine works well. They can give a refreshing zing, improve the flavour profile of food, and tenderise meats without adding extra calories or sugar.
5. Detox Drink in the Evening
Before going to bed, combine a glass of water, a squeeze of lemon, and a tablespoon of apple cider vinegar. Overnight, this can help with digestion, skin health, and liver detoxification.
"You may easily reap the health advantages of vinegar by figuring out easy ways to add it to your food and beverages. Adding vinegar to your drink, salad, or marinade is a natural method to improve your wellness regimen," said Kathuria.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]