In This ArticleView AllIn This ArticleNutritionHealth BenefitsPrecautionsHow to Store & UseFAQs
In This ArticleView All
View All
In This Article
Nutrition
Health Benefits
Precautions
How to Store & Use
FAQs
Balsamic vinegar is a versatile condiment and a popular kitchen staple—and for good reason. You candrizzle it on salads,marinate veggieswith it or even use it as a glaze forfruitsor desserts. But is balsamic vinegar good for you? To find out, we looked at what the research says and spoke with a registered dietitian who weighs in on the health benefits and potential drawbacks of including balsamic vinegar in your diet. We also share some expert tips for storing and using this tangy condiment. Read on to learn more.
Is Balsamic Vinegar Good for You? Here’s What Experts Say
Ana Cadena
Balsamic Vinegar Nutrition
Here is the nutritional information for a 1-tablespoon (16-gram) serving of balsamic vinegar, according to theUSDA:
While balsamic vinegar is low in calories and lacks several nutrients like protein and fiber, it stands out for its rich antioxidant content. According to a 2022 study published inMolecules, balsamic vinegar contains antioxidants called polyphenols that help combat oxidative stress, reducing chronic disease risk and boosting overall health. Trace minerals are also found in balsamic vinegar, including manganese, which helps supportbone healthand metabolism. Additionally, balsamic vinegar contains small amounts of potassium and calcium, two nutrients essential forcontrolling blood pressure and heart health.
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Balsamic Vinegar Health Benefits
It may improve your skin health.
Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of2-Day Diabetes Diet, tellsEatingWell, “The antimicrobial compounds, acetic acid and antioxidants in balsamic vinegar may help improve skin complexion over time.” Antioxidants help combat free radicals, whichresearchshows can contribute to premature aging and skin damage.
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It may help you lose weight.
It may aid digestion.
It can help reduce blood pressure.
“Some studies suggest that regularly adding balsamic vinegar to foods could help reduce high blood pressure over time,” says Palinski-Wade. The polyphenols found in balsamic vinegar have antioxidant properties thatmultiple studiesshow may help improve cardiovascular health. While not a substitute for medication, incorporating balsamic vinegar into a heart-healthy diet could be a small but flavorful step toward maintaining healthy blood pressure.
It may improve blood sugar control.
Anolder study from 2015concluded that vinegar consumption, including balsamic, may improve insulin sensitivity and lower blood sugar levels after meals. “Balsamic vinegar, like other types of vinegar, is thought to limit spikes in blood glucose levels after meals, which may be beneficial for people with type 2 diabetes and those with insulin resistance,” says Palinski-Wade.
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Potential Health Risks of Balsamic Vinegar
It may damage tooth enamel.
While balsamic vinegar adds a delightful zing to your meals, a2021 studypoints out that daily vinegar consumption can potentially harm tooth enamel. Vinegar’s acidity can soften enamel over time, making teeth more susceptible to erosion. To helpprotect your teeth, consider having balsamic vinegar as part of a meal rather than sipping it on its own, and ensure you practice good oral hygiene.
“The acidity of vinegar may erode dental enamel, especially when consumed in excess,” explains Palinski-Wade. “To prevent this, try drinking water to rinse your mouth and wait an hour before brushing your teeth to minimize the damage.”
How to Store & Use Balsamic Vinegar
Keep the following in mind when storing and using balsamic vinegar:
The Bottom Line
Frequently Asked QuestionsConsuming balsamic vinegar daily in moderate amounts is generally safe and can even be part of a healthy diet. However, like any condiment, moderation is key. Balsamic vinegar’s intense flavor means a little goes a long way, so avoid overusing it. Over-consuming may damage tooth enamel over time, so it’s best enjoyed as a flavorful addition rather than a mainstay.Balsamic vinegar contains compounds called polyphenols that have antioxidant properties. Polyphenols help reduce oxidative stress and inflammation, two factors linked to heart disease. Incorporating balsamic vinegar into a heart-healthy diet that includes a variety of nutrient-dense foods can be a flavorful way to boost your cardiovascular health.While balsamic vinegar is generally safe for most people, those prone to acid reflux or heartburn may want to moderate their intake, as vinegar’s acidity canexacerbate these conditions. Additionally, those with allergies or sensitivities to grapes should exercise caution, as traditional balsamic vinegar ismade from grape must.
Frequently Asked Questions
Consuming balsamic vinegar daily in moderate amounts is generally safe and can even be part of a healthy diet. However, like any condiment, moderation is key. Balsamic vinegar’s intense flavor means a little goes a long way, so avoid overusing it. Over-consuming may damage tooth enamel over time, so it’s best enjoyed as a flavorful addition rather than a mainstay.
Balsamic vinegar contains compounds called polyphenols that have antioxidant properties. Polyphenols help reduce oxidative stress and inflammation, two factors linked to heart disease. Incorporating balsamic vinegar into a heart-healthy diet that includes a variety of nutrient-dense foods can be a flavorful way to boost your cardiovascular health.
While balsamic vinegar is generally safe for most people, those prone to acid reflux or heartburn may want to moderate their intake, as vinegar’s acidity canexacerbate these conditions. Additionally, those with allergies or sensitivities to grapes should exercise caution, as traditional balsamic vinegar ismade from grape must.
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