White vinegar mixed with water is a home remedy that some people use for a variety of purposes, including detoxification, weight loss, and managing blood sugar levels. But what really happens if you drink white vinegar and water? Here is a comprehensive look at the effects, benefits, and potential risks.
How It’s Used
Most people who drink white vinegar mixed with water don’t consume very much vinegar at a time. A typical dosage is 1-2 tablespoons (15-30 mL) of apple cider vinegar mixed into a full glass of water. The mixture is often consumed before meals as an appetite suppressant or weight loss aid. Some people also drink a vinegar shot first thing in the morning on an empty stomach to “detoxify” the body.
Proponents claim that drinking the diluted vinegar delivers health benefits via two mechanisms:
- The acetic acid in the vinegar helps control blood sugar spikes and may have an anti-diabetic effect.
- The alkalizing minerals in the vinegar, such as potassium, magnesium, and calcium, can help neutralize acidic waste products and promote pH balance.
There isn’t strong scientific evidence to support most of these supposed benefits. But it is well documented that acetic acid, the main active component of vinegar, has some health effects.
Acetic Acid Content
White vinegar contains acetic acid, which gives all types of vinegar their sour taste and pungent smell. The acetic acid content of white vinegar can range from 4-7% by volume.
To put that in perspective, most apple cider vinegars contain 4-6% acetic acid. Balsamic vinegars are lower, at around 3-4%. Meanwhile, red wine vinegars tend to be higher at 6-7%.
So in terms of acetic acid content, white vinegar is similar to most other vinegars that people commonly consume.
Typical Acetic Acid Concentration of Vinegars
| Vinegar Type | Acetic Acid Content |
|---|---|
| White vinegar | 4-7% |
| Apple cider vinegar | 4-6% |
| Balsamic vinegar | 3-4% |
| Red wine vinegar | 6-7% |
Blood Sugar Control
Several studies have found that vinegar intake may improve insulin sensitivity and lower blood sugar spikes after meals, especially in people with type 2 diabetes or prediabetes. The acetic acid in the vinegar appears to be responsible for these benefits.
In one study, adults with prediabetes who consumed 2 tablespoons (30 mL) of apple cider vinegar at bedtime experienced decreases in fasting blood glucose of 4% after just 8 weeks. Numerous other studies observed similar improvements in hemoglobin A1c and post-meal glucose levels when people with diabetes took 1–2 tablespoons of vinegar with meals.
The anti-glycemic effects appear most pronounced when vinegar is consumed with carbohydrate-rich meals. This includes benefits from all types of vinegars, not just apple cider vinegar.
Experts speculate that acetic acid may delay gastric emptying, preventing sharp rises in blood sugar. Acetic acid also appears to improve insulin sensitivity and inhibit the activity of digestive enzymes that break down carbs.
That said, the evidence is mixed. Several studies found no effects from vinegar intake on blood glucose levels in healthy adults or those with diabetes. More research is needed to determine whether white vinegar has comparable anti-diabetic properties as other types of vinegar.
Weight Loss
Proponents often claim that drinking diluted vinegar before meals promotes weight loss. How does this work? There are a few proposed mechanisms:
- Acetic acid may suppress appetite, leading people to consume fewer calories.
- Vinegar intake may increase satiety after meals, making people feel full faster.
- Consuming vinegar along with carbs may minimize insulin and glucose spikes that can trigger hunger signals.
However, clinical research does not confirm that drinking vinegar reliably leads to weight loss:
- Most studies find no significant difference in weight between groups consuming vinegar versus placebos.
- A few studies note very modest decreases in body weight and fat mass (around 2-4 pounds over 3 months).
- Any weight loss effects are generally short-term. One study that followed people for 12 weeks found weight loss benefits disappeared after 4 weeks.
At best, research suggests white vinegar may enhance weight loss efforts that restrict calorie intake. But there’s no evidence that simply adding it to your diet will lead to weight reduction.
Other Potential Benefits
Here are some of the other ways vinegar is thought to improve health, though more research is needed:
- Heart health: Vinegar may lower cholesterol, triglycerides, and blood pressure. This is linked to acetic acid reducing enzyme activity in the liver.
- Blood sugar: Vinegar intake with carbs may minimize glucose and insulin spikes after meals, as discussed earlier.
- Antimicrobial properties: The acetic acid in vinegar demonstrates antibacterial effects in lab tests. However, human studies are limited.
- Nutrient absorption: Some small studies note that vinegar with meals improves absorption of minerals like calcium and iron.
- Detoxification: Proponents claim vinegar detoxifies the body of toxins and promotes alkalinity. This is not substantiated by research.
Overall, evidence is currently weak to support most uses of vinegar as a health remedy. More research is required, especially on white vinegar specifically.
Possible Side Effects
Is drinking white vinegar water safe? Potential side effects and downsides to consider include:
- Tooth erosion: Vinegar is acidic and can degrade tooth enamel with regular exposure. Swishing with plain water after consuming it may help neutralize acid.
- Digestive issues: Some people report nausea, throat irritation, or reflux when drinking vinegar, especially undiluted. Diluting with water minimizes this.
- Low potassium: The acids in vinegar may decrease potassium levels. People with hypokalemia should use vinegar cautiously.
- Medication interactions: Vinegar may lower blood sugar and affect insulin. People on diabetes medications should monitor glucose closely when starting vinegar.
- Erosion of stomach lining: Animal studies link very high vinegar consumption to decreased mineral density and erosion of the stomach lining.
To reduce side effects, dilute vinegar in water and limit to 1-2 tablespoons (15-30 mL) per day. Start slow and avoid drinking it undiluted.
Special Considerations
Here are some other factors to keep in mind with white vinegar intake:
- Vinegar with the “mother” may be viewed as more natural, but any potential benefits still come from the acetic acid.
- Other vinegars like apple cider and red wine likely offer comparable health effects as white vinegar.
- The alkalizing minerals in vinegar only affect urine pH, not actual blood pH.
- Don’t attempt to treat serious medical conditions with vinegar without medical supervision.
- Topical application of diluted vinegar may also have antibacterial and antifungal properties.
Conclusion
Drinking diluted white vinegar may help control blood sugar spikes and provide modest weight loss benefits when combined with a reduced-calorie diet. However, it’s not a magic bullet for weight loss or detoxification.
Moderate intake of white vinegar water is likely safe for most people. But side effects are possible, especially from high amounts. Stick to 1-2 tablespoons (15-30 mL) per day diluted in water.
While vinegar does appear to have some health benefits, keep your expectations realistic. And be sure to talk to your doctor before using vinegar supplements or therapeutically.
Finally, white vinegar has many helpful household uses for cleaning, disinfecting, and other applications. So it can be a healthy, versatile addition to your pantry even if you don’t intend to drink it!