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) [1][2].

Key Nutritional Highlights

• Vinegar with meals improves post-prandial glycaemia and insulin sensitivity in human trials [1]
• Meal composition and glycaemic load modulate cognitive energy availability [2]
• Vinegar, particularly apple cider vinegar, supports glucose regulation and can be used in bean soaking to optimize pH for phytase enzyme activity. [1]
• Glucose regulation strategies include low-GI carbs, vinegar, berberine, cinnamon, protein + fibre pairing, and meal sequencing (veg → protein → carb). [2]
• Vinegar, particularly apple cider vinegar, supports glucose regulation and can be used in bean soaking to optimize pH for phytase enzyme activity.

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)

Core nutrients

Nutrient	Amount per 100 g	% RDA per 100 g
Energy	21 kcal	—
Carbohydrates	0.9 g	—
Sugars	0.4 g	—

Reference intakes: US Dietary Reference Intakes for adults (19–50 years; using the higher of male/female values where they differ).

Data provenance (core / micronutrient panel): USDA FoodData Central, Vinegar, cider, FDC ID 173469, SR Legacy bulk (April 2018), per 100 g edible portion, last checked 2026-08-15

Substances

No nutrition data yet and no editorial substances. Add tags (from the Overview) and/or populate the nutrition table so substances appear here.

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