There are countless uses for vinegar, and now you can add something new to the list—helping with diabetes management. Research shows that consuming 1 to 2 teaspoons of vinegar may lower post-meal blood sugar levels and increase feelings of fullness.

The active ingredient in vinegar is acetic acid. When consumed with meals, this ingredient is responsible for reduced starch digestion, and therefore lower blood glucose levels. Experts also conclude that the acetic acid in vinegar may lower the glycemic index of foods, which reduces both the level and the rate at which blood sugar rises after eating.

In addition, a study (published in Diabetes Care, November 2007) showed that people with type 2 diabetes who consume vinegar at bedtime may experience lower blood sugar levels when they wake up.

Even newer science is showing a link between vinegar (acetic acid) and obesity. A Japanese report (published in the Journal of Agricultural and Food Chemistry, July 8, 2009) stated that the acetic acid in vinegar may help to prevent fat buildup in the body.

Even before these health implications were known, vinegar has a long and useful history as a disinfectant, a preservative, a home health remedy, a stain remover, and more. It’s been traced back to around 5,000 b.c., when the Babylonians used it as a preservative and a condiment, sometimes flavoring it with herbs and spices.

Today, there are many different types of vinegar, such as white distilled vinegar, apple vinegar, cider, and wine vinegar. Some of the newer varieties include balsamic, rice, rice wine, raspberry, pineapple, and other flavored vinegars.

Vinegar is completely natural and has no chemicals or preservatives (being a preservative itself), and is often used to pickle or marinate foods. It has a virtually infinite shelf life and does not need refrigeration.

Most vinegars have an insignificant amount of calories, but check the nutrition label to be certain. If a nutrition label is absent, then you can assume the product is mostly calorie- and carbohydrate-free. Most vinegars have fewer than 3 calories per tablespoon and no fat. Seasoned vinegars may contain more calories due to the extra flavoring ingredients.

Before you start pouring vinegar on everything you eat, remember that a healthy diet always includes moderation. Vinegar is not a magic bullet for the management of diabetes or obesity. According to the American Diabetes Association, “adding a little vinegar to the diet may help you feel full longer. It may also help control blood glucose and insulin levels.” So, try to incorporate a little vinegar into your diet, and start with this fresh and simple recipe for Dill Vinaigrette.

Dill Vinaigrette

1⁄4 cup thinly sliced green onion
2 tablespoons chopped fresh dill weed
2 tablespoons rice vinegar or cider vinegar
1 tablespoon Dijon mustard
1 tablespoon olive oil

Whisk all ingredients together in small bowl.
Makes 6 servings
(about 1 1⁄2 tablespoons per serving)

Note: Try this recipe either on a basic green salad, potato salad, or even chicken salad. Its versatility makes it a perfect go-to salad dressing to keep in your collection.

Nutritions per Serving:
Calories 24, Total Fat 2g,
Saturated Fat <1g, Protein <1g,
Carbohydrate <1g, Cholesterol 0mg, Dietary Fiber 0g, Sodium 59mg

Dietary Exchanges:
1⁄2 Fat