Balsamic vinegar is a highly concentrated vinegar that is made partially or wholly from grape must. Often used in Italian cooking, this vinegar is quite famous due to its distinctive, complex, bold flavor and a tart aftertaste.

Real balsamic vinegar is quite expensive as it takes months or even years to be aged in barrels. It is a popular ingredient in different food preparations, such as marinades and salad dressing. 

Apart from giving your dishes a unique flavor, this vinegar has a lot to offer. Studies suggest some health benefits of balsamic vinegar, ranging from aiding in weight loss to improving your complexion.

This article looks into some potential health benefits and side effects you may experience by consuming balsamic vinegar.

benefits of balsamic vinegar

Health Benefits of Balsamic Vinegar

1. Balsamic Vinegar May Reduce Blood Pressure.

Balsamic vinegar can be a good choice to add in your food if you are suffering from hypertension.

A study published in 2001 show that consuming balsamic vinegar could reduce the symptoms of hypertension in rats. [1]

The study also suggests that adding balsamic vinegar in your food may help decrease your high blood pressure over time. [1]

2. It Can Promote Healthy Heart.

Balsamic vinegar is produced from grapes that have already been popular due to their contribution to improving cardiovascular health.

A study published in the Journal of  Nutrition found that grapes can help keep your blood platelets from building up in blood vessels, which may help prevent heart disease. [2]

Besides, balsamic vinegar has polyphenols. Researchers are investigating how they aid in improving your heart health. So far, they haven’t found any conclusive result. [3]

3. Balsamic Vinegar May Help Lower Cholesterol.

Balsamic vinegar can be an excellent choice for those who want to maintain a healthy cholesterol level. It has been well documented for reducing LDL or unhealthy cholesterol. [4]

Another 2010 research shows that consuming balsamic vinegar could reduce bad cholesterol in rabbits. [5]

You may have a fewer risk of atherosclerosis, strokes, heart attacks, and coronary heart diseases if your cholesterol level is under control.

4. It Aids in Weight Loss.

Like other vinegar, balsamic is also known for its anti-obesity characteristics. The probiotic compound found in this vinegar can help you feel full for longer. 

Unlike mayonnaise and butter, two of the most popular flavoring agents, balsamic vinegar is fat-free.

According to a study published in 2006, adding vinegar into morning meal may help you consume fewer calories throughout the day. [6]


5. Balsamic Vinegar May Promote Healthy Digestion.

Acetic acid, the main compound of balsamic vinegar, has strains of probiotic bacteria. [7]

While these bacteria are well known for preserving food, they can also improve your gut health and enable a healthy digestive system.

These healthy bacteria are called gut biome that also have positive effects on your immune system. 

6. It Can Reduce Blood Sugar.

Being anti-glycemic food, balsamic vinegar can help reduce your blood sugar level.

A 2006 review examined the scientific effects of vinegar. It found that consuming balsamic vinegar can help create a blood sugar plateau in those with insulin resistance for up to 5 hours following a meal. [8]

To avoid blood sugar spikes, make your food more diabetes-friendly by adding this vinegar as a condiment.

7. Balsamic Vinegar is Good for the Skin.

Unlike other types of vinegar, such as apple cider vinegar which is a popular remedy for acne, you cannot apply balsamic directly to your skin. It’s because the dark brown color of this vinegar may stain your skin.

However, this vinegar contains many antioxidants, acetic acid, and antimicrobial components. When consumed regularly, these properties may help improve your complexion.

Does Balsamic Vinegar Have Any Side Effect?

The side effects of balsamic vinegar are few compared to its health benefits. However, the following symptoms may occur if you use them excessively:

  • Throat inflammation
  • Damaged esophagus
  • Heartburn
  • Upset Stomach

Uses of Balsamic Vinegar

Balsamic vinegar is extremely delicious and can be used in several ways, including:

  • Salad dressing
  • As glaze
  • Flavoring soups
  • Marinating meat
  • Adding to some cocktails

End Note

Balsamic vinegar is available in two forms — traditional and domestic. The traditional vinegar is produced in only a few regions of Italy, while the latter is produced in a larger quantity in other countries, such as the USA.

While purchasing, try to get the traditional variety due to its high-quality. It’s a safe food additive that contains very little sugar and zero fat.

While you may experience some side effects by over-consuming this vinegar, adding a moderate amount in your regular diet may benefit you in various ways.

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