Can You Rely On Balsamic Vinegar To Lower Your Blood Sugar? We Explain

Diabetes is hardly rare in the United States, especially among older adults. In fact, more than 29% of individuals age 65 or older in the United States are thought to have the condition (via the Centers for Disease Control and Prevention).

If you are among those who are diabetic or have been told you're prediabetic  — which can be reversible, a major difference between being prediabetic and diabetic – you may be monitoring your blood sugar levels daily. You may also be looking for alternatives to drugs to control your blood sugar, such as eating foods that are touted to lower blood sugar. Balsamic vinegar is one of those foods. To find out more about its diabetic-friendly potential and clinical findings, Health Digest turned to Dr. Chris Mohr, fitness and nutrition advisor at Garage Gym Reviews.

Dr. Mohr is familiar with the practice of using balsamic vinegar to manage blood sugar and explained the science behind its reputation: "Balsamic vinegar contains acetic acid, which is thought to slow down carbohydrate digestion and improves insulin sensitivity, though the data effectiveness on this outcome are limited, at best."

How much acetic acid can you expect from the average balsamic vinegar? Traditional balsamic vinegar is expected to have a total acidity of no less than 4.5%. It's this acid that may affect blood sugar levels, and since acetic acid is the main acid in all vinegars, it's reasonable to think that vinegar consumption can produce similar health benefits.

For example, a 2015 study in the Journal of Diabetes Research found that when individuals with type 2 diabetes consumed a vinegar-water beverage (the vinegar had a 6% acetic acid content) before a meal, they avoided sugar spikes. (Read about some signs that your blood sugar may be spiking.) Nonetheless, the study highlighted the need for future research to back up claims.

A 2019 review in Clinical Nutrition ESPEN seemed to come to the same glucose-friendly conclusion about taking around two to six tablespoons of vinegar (typically apple cider vinegar) before meals. However, the review noted that the blood-sugar-lowering effect seemed to be mostly apparent in people with type 2 diabetes. Thus, people with normal blood sugar levels might not see as much of a difference by drinking or eating vinegar.

Although clinical studies have mostly been focused on acetic acid or generic vinegar rather than balsamic vinegar, according to Dr. Mohr, it's fine to use it if you're planning meals that may keep your blood sugar in check. 

"If you enjoy the flavor of balsamic vinegar, try it on salads — the benefit of the vegetables will also be great," he asserted. "Drizzling it over salads, roasted vegetables, or lean proteins adds flavor without extra sugar." He also suggested incorporating it into marinades or dressings, as it can add flavor to your meals.

Still, Dr. Mohr warned against consuming too much balsamic vinegar. "Using it sparingly is key since some balsamic vinegars [are] acidic and over time, without caution, it may damage the enamel of teeth," he explained. (You can sometimes repair your damaged tooth enamel, but not always.) He also clarified that balsamic vinegar shouldn't be seen as a replacement for medication, a balanced diet, or physical activity.