Dear Kosterina Family,
We have a new health obsession - vinegars. Vinegar is a staple in kitchens around the world, but it is more than just a flavor enhancer. This versatile liquid, derived from the fermentation of ethanol from things like grapes, apples, grains and rice boasts a wide array of health benefits that make it a favorite among health enthusiasts. Let’s delve into the many ways vinegar might support your well-being, help you prevent chronic disease and influence your insulin response.
Blood Sugar Control
One of the most well-documented benefits of vinegar is its ability to help regulate blood sugar levels. Studies have shown that consuming vinegar before or with a high-carb meal can improve insulin sensitivity and reduce blood sugar spikes. The main component of vinegar is acetic acid which slows down the conversion of complex carbohydrates into glucose in the bloodstream, leading to a more gradual release of glucose. 1 -2 Tablespoons of any type of vinegar in a glass of water will do the trick - but mixing up a mocktail or incorporating it into your favorite salad dressing is also beneficial. Also, vinegar can aid your muscles in soaking up the glucose and storing it as glycogen and removing it from the bloodstream - this is really cool.
Why are Blood Sugar Spikes bad?
Blood sugar spikes can put you on an energy roller coaster throughout the day. With crashes making you want more carbohydrates and sugars repeating the cycle all over again. Spikes can also mean more non-nutritious food cravings, fatigue, brain fog, wrinkles, poor sleep, and a weak immune system. The Glucose Goddess has written an entire book on this with lots of hacks and scientific advice. One of her favorite hacks is drinking 1 - 2 Tablespoons of vinegar with water before a meal for an approximate 30% reduction in a glucose spike after say a big bowl of spaghetti or some of Yiayia’s Baklava. Even more impressive, reducing glucose spikes can help you avoid developing insulin resistance, prediabetes and type 2 diabetes.
In a recent study we read, nearly half of Americans have used apple cider vinegar for health and wellness reasons. But at least 29% of them stopped shortly thereafter. We have a feeling it might have to do with the unpleasant flavor. So, if the sour taste and pungent smell of traditional vinegar has been a deterrent for you, consider trying our crushed fruit vinegars. They provide the same health benefits but taste infinitely better. These delicious alternatives make it easy to enjoy the health perks of vinegar without the harsh flavor.
And there are more health benefits to vinegar:
- Weight Management - Research suggests that acetic acid can promote satiety, helping you feel full longer and reducing overall calorie intake. A study published in the journal Bioscience, Biotechnology, and Biochemistry found that participants who consumed vinegar daily experienced greater weight loss and reduced belly fat compared to those who did not.
- Heart Health - Incorporating vinegar into your diet can also support heart health. The acetic acid in vinegar has been shown to lower blood pressure, a key risk factor for heart disease. The antioxidants in vinegar, particularly those in balsamic and red wine vinegar, can also protect against oxidative stress and inflammation, both of which are linked to heart disease.
- Digestive Health - Vinegar has long been used as a remedy for digestive issues. The acetic acid and other organic acids in vinegar can enhance digestion by increasing the acidity of the stomach, which helps break down food more effectively. This can alleviate symptoms of indigestion and bloating. Additionally, vinegar has antimicrobial properties that can help maintain a healthy balance of gut bacteria, promoting overall gut health.
Some of our favorite ways to consume Kosterina crushed fruit vinegars:
- Cucumber Lemon Martini
- Tangerine and Rosemary Mocktail
- Blueberry Burrata Salad with Blueberry Balsamic Vinegar Reduction
- Crushed Fruit Vinegar Salad Dressings
Embrace the vinegar craze and start incorporating this powerful elixir into your daily routine. Your body—and your taste buds—will thank you!
Peace, Love, & EVOO,
Katina and The Kosterina Team
