Balsamic vinegar and diet are a perfect match, thanks to the low calories and nutritional characteristics of this dark seasoning that is found in healthy, balanced eating plans. From veganism and vegetarianism, where balsamic vinegar compensates for the absence of animal protein, to the gluten-free and Paleo diet, balsamic vinegar is used by consumers with different dietary needs who need to eat healthy.
In the next few paragraphs, we describe the nutritional values and healthy benefits of the different ranges of balsamic vinegar included in some of the most popular diets.
Balsamic vinegar nutrition facts
The nutrition facts of balsamic vinegar have been known since ancient times and are still appreciated today for their beneficial contribution to the well-being and health of the body.
As mentioned in other sections, there are basically two ranges of balsamic vinegar:
- “Traditional” balsamic vinegar, known as Traditional Balsamic Vinegar of Modena PDO and Traditional Balsamic Vinegar of Reggio Emilia PDO, made exclusively from grapes grown and reduced to must in Italian provinces of Modena and Reggio Emilia, and aged for a minimum of 12 years.
- “Non-traditional” balsamic vinegar, which is mistakenly referred to as “industrial”, known as Balsamic Vinegar of Modena PGI that, in addition to a percentage of grape must also grown locally, contains one part of wine vinegar, one of at least 10-year-old vinegar and a maximum of 2% caramel and is subjected to a faster aging periodo of at least 60 days.
Grape must and aging of balsamic vinegar result in different nutritional values. In the following paragraphs, nutrition facts for balsamic vinegar are calculated on an average amount of 100 ml (3.38 fl oz). However, note that one or two tablespoons (1 tbsp = 15 ml = 0.52 fl oz) of balsamic vinegar is considered to be a normal amount of seasoning .
Traditional Balsamic Vinegar of Modena (or of Reggio Emilia) PDO
Traditional balsamic vinegar contains unadded sulfites, which are only naturally occurring and prevent oxidation of the vinegar.
A quantity of 100 ml develops 282 Kcal / 1,200 kJ of energy and contains:
- Total fat: 0 g (both saturated and unsaturated)
- Total carbohydrates: 65 g
- Fibers: 0 g
- Sugars: 65 g
- Protein: 0.96 g
- Vitamin A, vitamin C, calcium and iron are also included.
Balsamic Vinegar of Modena PGI
The sulfites in balsamic vinegar are not added but are naturally present.
A 100 ml amount of this range of balsamic vinegar produces about 88 Kcal and contains:
- 77 g water
- 0.49 g protein
- 17 g carbohydrates
- 15 g sugar
- Mineral salts such as calcium, iron, magnesium, phosphorus, potassium, sodium, and zinc are also included.
Health benefits of balsamic vinegar
When following a diet, one becomes very attentive to the quality and content of the foods and the nutrition facts. Besides providing a good, intense and yummy flavor, balsamic vinegar is also a valuable source of beneficial properties for the health and well-being of the body. Below we look at some of these properties in relation to some very common diseases that are also connected to eating habits.
Antioxidant properties
Most of the nutritional properties of balsamic vinegar come from polyphenols in grapes, from which must is derived. Polyphenols are natural, powerful antioxidants that help reduce lipid peroxidation, a process of premature aging of cells, which contributes to the onset of numerous serious diseases including Parkinson’s disease, Alzheimer’s disease and cancer. This is why balsamic vinegar also helps prevent DNA damage.
Digestive and low-calorie properties
At the gastric level, balsamic vinegar makes the digestive process slower and more gradual, thus favoring the digestion of food and helping to increase the sense of satiety. This, together with the low caloric intake, makes balsamic vinegar good for weight loss diets.
Insulin regulation properties
According to scientific research, balsamic vinegar provides anti-glycemic, beneficial effects on sugar metabolism and regulates blood insulin levels. Due to its specific action on liver beta cells that regulate blood sugars, balsamic vinegar has a preventive effect against diabetes. A reduced balsamic vinegar intake can benefit the health of diabetics and hyperglycemic people.
Anti-hypertensive properties
Due to its high potassium content and acetic acid, which oxidizes fatty acids in the blood, balsamic vinegar facilitates cardiac activity and the circulatory system by reducing hardening of the arteries. As a result, it helps to lower blood pressure levels and bring them back to normal.
Pain-relieving properties
Balsamic vinegar also acts as a painkiller, especially in case of headaches and migraines. The most traditional method known is to soak a cotton bandage in balsamic vinegar and place it on the painful part. Also, eating one tablespoon of balsamic vinegar may be enough to halt the pain.
Antibacterial, antiviral and disinfectant properties
Balsamic vinegar has always been known as a powerful disinfectant, antibacterial and antiviral and used to treat infections and wounds. It is very effective in fighting cough and sore throat, for which it is diluted in water to rinse the throat and mouth, or to cleanse the skin, in case of acne and oily skin.
Daily consumption and side effects
Straight balsamic vinegar is not a beverage, a drink, or a complete food. It is a seasoning with a great deal of historical and cultural background and some very special organoleptic characteristics that makes it an ingredient in various preparations, as reported here.
The average daily intake of balsamic vinegar should be reasonably limited to actual needs only, one or two tablespoons per day, to avoid some side effects associated with overuse. Because it acts directly on the digestive process in the stomach, heavy and regular use of balsamic vinegar is not recommended for those suffering from gastritis or gastro-esophageal reflux, to avoid heartburn and acidity in the stomach. Also, using too much balsamic vinegar could lead to excessive lowering of blood pressure.
Is balsamic vinegar allergen free?
Balsamic vinegar does not contain gluten or lactose, which are among the most common allergens in the world. It may, however, contain sulfites, again within legal limits. Sulfites are not added, but they are naturally present in grape must and wine vinegar and can sometimes, in very sensitive individuals, cause the onset of allergies.
Is balsamic vinegar safe for dogs?
If taken in large quantities, balsamic vinegar is dangerous and toxic to dogs, cats and pets in general. Because of its high acidity, balsamic vinegar could damage the stomach and kidneys.
Balsamic vinegar and diet
Used in moderation, balsamic vinegar is also included in the diet of:
- Pregnant women: it is rich in minerals, vitamins and antioxidants that protect cells from the damaging action of free radicals. Also, contrary to what is often believed, there is no scientific evidence to support the widespread theory that balsamic vinegar induces labor.
- Children: In addition to being a healthy food, rich in nutrients for growth and development, balsamic vinegar is highly valued by children for its sweet taste.
It can also be part of several eating regimens, including:
- Gluten-free diet: Italian balsamic vinegar produced according to the PDO and PGI specifications are 100% gluten free and therefore suitable for people with celiac disease;
- Low FODMAP (Fermentable Oligosaccharides, Disaccharides, Monosaccharides and Polyols) diet plan: balsamic vinegar is likely to be tolerated by those with Irritable Bowel Syndrome (IBS) and Small Intestinal Criteria Overgrowth (SIBO);
- Low cholesterol and low-saturated fat diet;
- Golo weight loss program: balsamic vinegar is recommended to prepare balsamic vinaigrette, which also contains one part of extra virgin olive oil.
- Paleo diet: also known as Paleolithic diet, Stone Age diet, hunter-gatherer diet and caveman diet, it is based on the foods supposedly eaten by early humans. It may also include balsamic vinegar, but only if it is produced according to the traditional method, thus exclusively from grape must.
Veganism, vegetarianism and religious dietary restrictions
Quality balsamic vinegar has no restrictions for vegan and vegetarian philosophy.
It is produced only and exclusively with grapes and ingredients that are grown with full respect for nature, the soil, and organic, pesticide-free and cruelty-free farming methods.
The taste and nutritional properties of balsamic vinegar fully compensate for the absence of animal protein and enhance the flavor of recipes in which no meat of fish or animal-derived ingredients are used.
In addition, balsamic vinegar falls within the following religious dietary standards:
- Halal certification: balsamic vinegar is produced through a particular chemical-physical fermentation process that eliminates all traces of alcoholic substances and is therefore permitted by Islamic law, as defined by the Quran;
- Kosher certification: A great deal of balsamic vinegars, both PGI and PDO, are prepared in accordance with traditional Jewish laws.
Disclaimer: the information in this article is for informational purposes only and is not a substitute medical diagnosis, advice, or prescription. It is recommended that you always consult your primary care physician for prior instructions on your health condition.