Is Balsamic Vinegar Good for You? Here's What Experts Say (2024)

Balsamic vinegar is a versatile condiment and a popular kitchen staple—and for good reason. You can drizzle it on salads, marinate veggies with it or even use it as a glaze for fruits or 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

Balsamic Vinegar Nutrition

Here is the nutritional information for a 1-tablespoon (16-gram) serving of balsamic vinegar, according to the USDA:

Balsamic Vinegar Health Benefits

It may improve your skin health.

Erin Palinski-Wade, RD, CDCES, a registered dietitian and author of 2-Day Diabetes Diet, tells EatingWell, “The antimicrobial compounds, acetic acid and antioxidants in balsamic vinegar may help improve skin complexion over time.” Antioxidants help combat free radicals, which research shows can contribute to premature aging and skin damage.

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It may help you lose weight.

While not a magic weight-loss solution, balsamic vinegar’s intense taste allows you to add plenty of flavor to recipes with little to no additional calories. Additionally, some studies suggest that acetic acid, a component in vinegar that contains probiotics, may aid in weight management by increasing satiety and reducing overall calorie intake. “The probiotics in balsamic vinegar can help make a person feel full for longer, potentially supporting weight-loss efforts,” states Palinski-Wade.

It may aid digestion.

A 2021 study published in Foods suggests that including small amounts of balsamic vinegar in your meals could help boost digestive health by stimulating stomach acid production. This boost may also enhance nutrient absorption and ease digestive discomfort. Palinski-Wade says, “The acetic acid and probiotic bacteria found in balsamic vinegar can help improve the digestive system and promote gut health.”

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 that multiple studies show 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.

An older study from 2015 concluded 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, a 2021 study points 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 help protect 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:

Store in a Cool, Dark Place: Keep balsamic vinegar away from heat and light to preserve its flavor and quality. A cupboard or pantry is an ideal spot.
Seal the Bottle Tightly: Ensure the bottle is tightly sealed after each use to prevent air from affecting the vinegar’s taste and consistency.
Avoid Refrigeration: While some condiments need refrigeration, balsamic vinegar isn’t one of them. Cold temperatures can alter its texture and slow down the aging process.
Use in Salad Dressings: Balsamic vinegar is a versatile ingredient, adding depth to salad dressings. Mix it with olive oil, garlic and Dijon mustard for a classic vinaigrette. For inspiration and specific measurements, try our Balsamic Vinaigrette.
Drizzle Before Serving: Drizzle balsamic vinegar over dishes just before serving for maximum flavor impact. This trick preserves its bold taste and aromatic qualities.

Frequently Asked Questions

1. Is it OK to eat balsamic vinegar every day?

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.

2. Is balsamic vinegar good for your heart?

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.

3. Who should avoid balsamic vinegar?

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 can exacerbate these conditions. Additionally, those with allergies or sensitivities to grapes should exercise caution, as traditional balsamic vinegar is made from grape must.

The Bottom Line

Balsamic vinegar is a widely used condiment that goes well in salads, marinades, glazes and more. Its rich antioxidant content—notably polyphenols—helps combat oxidative stress, reducing chronic disease risk and supporting overall health. This versatile vinegar may enhance skin health, support healthy weight maintenance by increasing satiety, promote digestive health, lower blood pressure and improve blood sugar control. However, overconsumption may damage tooth enamel and lead to acid reflux or heartburn. Including balsamic vinegar regularly in your diet is a heart-healthy choice that can support overall health and well-being.