Vinegar
Overview
Vinegar, particularly apple cider vinegar, supports glucose regulation and can be used in bean soaking to optimize pH for phytase enzyme activity.
Within the BRAIN Diet framework, glucose regulation strategies include low-GI carbs, vinegar, berberine, cinnamon, protein + fibre pairing, and meal sequencing (veg → protein → carb).
Food Context
Preparation
- Use in bean soaking to optimize pH for phytate reduction
- May support postprandial glucose control
- Dilute before consumption
- Part of food preparation and glucose management strategies
Recipes
1 recipe containing this food
Turkey Wing Stew
A collagen-rich, glycine-heavy slow-cooked stew made from affordable turkey wings — rich in protein, tryptophan, and B vitamins.
Nutrient Tables (per 100 g)
Selected food and preparation: Vinegar, cider. per 100 g edible portion.
Core nutrients
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Energy | 21 kcal | — |
| Carbohydrates | 0.9 g | — |
| Sugars | 0.4 g | — |
Key vitamins and minerals
Vitamins and minerals supplying at least 10% of an adult reference intake per 100 g, derived from the composition panel.
| Nutrient | Amount per 100 g | % reference intake per 100 g |
|---|---|---|
| Manganese | 0.2 mg | 10.8% |
Substances
References
[1] Vinegar with meals improves post-prandial glycaemia and insulin sensitivity in human trials. Johnston et al. 2004. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes.
[2] Meal composition and glycaemic load modulate cognitive energy availability. Afaghi et al. 2007. High-glycemic-index carbohydrate meals shorten sleep onset