Vinegar, a staple in kitchens worldwide, has a history stretching back centuries, with early civilizations using it for a variety of medicinal purposes. Red wine vinegar, a specific type of vinegar derived from fermented red wine, has also been touted for its potential health benefits. From ancient remedies to modern-day health trends, vinegar has been used for a variety of medical conditions. Early medical practitioners may have used vinegar to treat stomach pain and poison ivy, and to control blood sugar in people with diabetes. This article explores the purported benefits of red wine vinegar, examines the scientific evidence, and provides practical advice on incorporating it into a balanced diet.
What is Red Wine Vinegar?
Very simply, red wine vinegar is fermented red wine. The production of red wine vinegar involves a straightforward process. Bacteria and oxygen are added to red wine, turning it into acetic acid. This is what gives vinegars their tart flavor. Red wine vinegar is then diluted so that it contains about 5% acetic acid and water. Since the bacteria uses up the alcohol, red wine vinegar is not considered an alcoholic product. The result is a tangy condiment that can be used in a variety of culinary applications.
Evaluating the Health Claims
Before delving into the specifics, it's important to know that there’s no solid evidence supporting the use of red wine vinegar for the treatment or prevention of disease in humans. While some studies, often conducted on animals or in small human trials, suggest theoretical benefits, these do not always translate into real-world benefits for larger groups of people. So while there may be small human studies or lab studies in animals suggesting theoretical benefits, this does not equal real-world benefits for larger groups of people. With that in mind, here are some of the red wine vinegar health claims you may come across on the internet, and what the science does (or doesn’t) show.
Weight Loss: An Unlikely Connection
It’s unlikely. While some studies have weakly linked weight loss, decreased belly fat, and lower blood lipid (fat) levels with apple cider vinegar, there is no evidence to suggest any connection with red wine vinegar. Even the research behind the apple cider vinegar link is very problematic. Despite anecdotal claims, there is no strong scientific evidence to support the idea that red wine vinegar promotes weight loss. A double-blind, placebo-controlled, randomized study found that body weight and belly fat were significantly reduced by adding just a single tablespoon of vinegar to one’s daily diet. Acetic acid has been shown to reduce fat storage, increase fat burning, and reduce appetite. What’s more, it keeps food in your stomach longer. This delays the release of ghrelin, a hunger hormone, which may prevent overeating. In one study, obese adults drank a 17-ounce (500-ml) beverage with 15 ml, 30 ml, or 0 ml of vinegar daily. After 12 weeks, the vinegar groups had significantly lower weights and less belly fat than the control group . In another study in 12 people, those who consumed vinegar with higher amounts of acetic acid alongside their breakfast of white-wheat bread reported increased fullness compared to those who consumed low-acetic vinegar.
Heart Health: Polyphenols and Antioxidants
Red wine is rich in polyphenols, or chemicals naturally found in plants. These compounds may be linked to lower cholesterol levels and a lower risk of heart disease. But much of the research into the health benefits of red wine is flawed. Experts do not recommend beginning or increasing red wine consumption for health reasons. That said, red wine vinegar has high concentrations of polyphenols and doesn’t carry the health risks of alcoholic drinks. However, the polyphenol and antioxidant content can vary across different red wine vinegars depending on the type of grape and processing methods used. Red wine vinegar packs powerful antioxidants known to help prevent chronic diseases. However, much of the original antioxidant content in red wine is lost during the fermentation process. Red wine vinegar may improve your heart health. Its acetic acid and resveratrol may help prevent blood clots and lower cholesterol, inflammation, and blood pressure. Though most studies examine red wine, its vinegar contains the same antioxidants - just in much smaller amounts. A 4-week study in 60 adults with high blood pressure found that taking red wine extract significantly lowered blood pressure compared to grape extract, which had no effect. Polyphenols like resveratrol in red wine vinegar relax your blood vessels and increase the amount of calcium in your cells, which improves circulation and lowers blood pressure. Acetic acid may have similar effects. Rodent studies indicate that acetic acid lowers blood pressure by increasing calcium absorption and altering hormones that control blood pressure, as well as fluid and electrolyte balance. One study revealed that rats fed acetic acid or vinegar experienced a significant reduction in blood pressure compared to rats fed only water. Furthermore, both acetic acid and resveratrol may lower triglycerides and cholesterol, high levels of which are potential risk factors for heart disease. Acetic acid has been shown to lower total cholesterol and triglycerides in rats. High doses also lowered LDL (bad) cholesterol in rabbits fed a high-cholesterol diet. While promising, more research is needed to confirm these effects in humans.
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Blood Sugar Control: Limited Evidence
There simply isn’t enough evidence to say if red wine vinegar helps to lower blood glucose levels in people with diabetes or prediabetes. Some studies suggest that vinegar might help control blood sugar levels, but the research is mostly on other types of vinegar. The study participants were also a mix of people with and without diabetes so it’s not possible to draw any conclusions. The acetic acid in red wine vinegar and other vinegars may help lower blood sugar levels. It appears to slow your digestion of carbs and increase your absorption of glucose, a type of sugar, resulting in less glucose in your blood. One study in adults with insulin resistance found that drinking 2 tablespoons (30 ml) of vinegar before a carb-rich meal lowered blood sugar by 64% and increased insulin sensitivity by 34%, compared to a placebo group. In another study, taking 2 tablespoons (30 ml) of apple cider vinegar at bedtime for 2 days reduced fasting blood sugar levels as much as 6% in people with type 2 diabetes. When used to make certain dishes, red wine vinegar can lower these foods’ glycemic index (GI). The GI is a ranking system that scores how much a food raises blood sugar. One study noted that replacing cucumbers with pickles made with vinegar lowered the GI of a meal by over 30%. Another study demonstrated that adding vinegar or pickled foods made with vinegar to rice lowered the GI of the meal by 20-35%. Overall, the existing evidence is insufficient to definitively support the use of red wine vinegar for blood sugar control.
Antioxidant Properties: A Modest Contribution
While red wine vinegar is thought to have more antioxidants than other types of vinegar, the amount of it you use in a meal is likely small. As a result, the overall nutritional contribution vinegar makes to your diet is not significant. You’re better off getting your antioxidants by eating a variety of vegetables and fruits. Red wine, the primary ingredient in red wine vinegar, boasts powerful polyphenol antioxidants, including resveratrol. Red wine also contains antioxidant pigments called anthocyanins. Antioxidants prevent cellular damage caused by molecules known as free radicals, which can otherwise lead to chronic illnesses like cancer, diabetes, and heart disease. The antioxidants in red wine are also present in its vinegar, though in smaller amounts. The fermentation process can reduce anthocyanin content by up to 91%.
Gut Health: Not a Probiotic Source
No. Since red wine vinegar is a fermented food, it’s common for people to think it’s a probiotic (probiotics are bacteria that are good for your gut). But most commercially available red wine vinegar is highly filtered. Chances are, very little healthy probiotic bacteria remains after bottling. Currently, no human studies have been done to find out whether red wine vinegar can improve gut health. When you ingest vinegar, you’re ingesting postbiotics, the chemicals produced by the good bacteria in your gut, which have healthful effects, Johnston says. "That’s only going to promote gut health," she adds.
Skin Protection: Potential Benefits, Further Research Needed
Red wine vinegar boasts antioxidants that may fight bacterial infections and skin damage. These are primarily anthocyanins - pigments that give fruits and vegetables their blue, red, and purple colors. A test-tube study determined that the anthocyanin content of red wine vinegar depends on the type and quality of red wine used to make it. Vinegars made with Cabernet Sauvignon tend to offer the most, providing up to 20 anthocyanin compounds. Red wine vinegar also contains resveratrol, an antioxidant that may fight skin cancer, such as melanoma. For example, one test-tube study found that resveratrol killed skin cancer cells and significantly slowed new cancer cell growth. Additionally, the acetic acid in red wine vinegar may fight skin infections. In fact, acetic acid has been used medicinally for over 6,000 years to treat wounds and chest, ear, and urinary tract infections. In one test-tube study, acetic acid prevented the growth of bacteria, such as Acinetobacter baumannii, that commonly cause infections in burn patients. Nonetheless, more research is needed to determine the best uses of vinegar for skin care. Any type of vinegar should be diluted with water before being applied to your skin to reduce its acidity, as undiluted vinegar can cause significant irritation or even burns. The acetic acid and antioxidants in red wine vinegar may be therapeutic for bacterial infections and other skin conditions like burns. Still, more research is needed.
Safe Consumption and Potential Risks
Vinegar is safe to use, and most people consume it in small amounts. Don’t be tempted to consume large quantities. As we’ve just seen, there are no real health benefits to doing so. And you may get unpleasant aftereffects. All vinegars are highly acidic and could:
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- Cause nausea and stomach upset
- Irritate or burn your mouth and esophagus
- Damage your tooth enamel
Long-term consumption of red wine vinegar may lead to indigestion and nausea, interact negatively with certain blood pressure medications, and damage tooth enamel.
Culinary Uses of Red Wine Vinegar
Although the evidence behind its reported benefits is lacking, red wine vinegar is safe to consume in small quantities. In fact, its tangy flavor can make for a healthier way to season meals and help you cut down on salt. And as you probably know, eating too much sodium can cause high blood pressure and raise your risk for other health conditions. Here are some ways you can use red wine vinegar:
- Make your own salad dressing. Use 1 part red wine vinegar to 3 parts oil along with some salt and pepper and other seasonings for a quick vinaigrette dressing.
- Use it in a marinade. Apart from adding flavor, the acid in the vinegar helps tenderize meat. You can use the same ratio from a vinaigrette dressing and add some garlic and other seasonings to boost the flavor.
- Make pickles. You can make quick pickles out of any vegetable. Slice the vegetables thinly, then cover them with a mix of 2 parts water and 2 parts vinegar, along with some salt and a teaspoon of sugar or a sweetener or two if you’d like. Let them sit for an hour to a couple of days in the fridge.
- Add it to roasted vegetables. A splash of red wine vinegar on roasted vegetables enhances their taste and brings out their natural sweetness.
Red wine vinegar is most often used in salad dressings and marinades for meat and vegetable dishes. That said, it can also be used for personal care.
Consulting a Healthcare Professional
You can also talk with a dietitian or nutritionist about other ways to incorporate red wine vinegar into your diet. Talk with a healthcare provider or dietitian if you have questions on how much is safe for you.
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