Coconut vinegar

Coconut vinegar is a basic ingredient in South East Asian and Indian cuisine that is rapidly gaining popularity in the western world. Coconut vinegar is made from the sap of the coconut palm blossom. This juice ferments for 8 to 12 months, resulting in vinegar. Coconut vinegar has a cloudy, white appearance and a slightly milder taste than apple cider vinegar. Coconut vinegar can add a sweet touch to salad dressings, marinades, soups and hot dishes. Coconut vinegar is claimed to have a wide range of health benefits, including promoting weight loss, better digestion, a stronger immune system and a healthier heart. However, not all of these benefits are supported by scientific research.

Here is a list of the benefits of coconut vinegar that are scientifically proven

Coconut vinegar contains probiotics, polyphenols and healthy nutrients

Coconut vinegar is often touted as a rich source of many nutrients, as the juice used to make it is rich in vitamin C and potassium. This juice also contains choline, B vitamins, iron, copper, boron, magnesium, manganese, phosphorus and zinc (1).

Scientific research also shows that coconut vinegar provides a wide range of phenols - beneficial plant compounds that could protect against many diseases such as diabetes and heart disease (2, 3). In addition, due to the 8 to 12 month fermentation process, coconut vinegar is a good source of healthy gut bacteria, also known as probiotics (4). However, there is a lack of scientific research that has looked at how the fermentation process affects vitamin and mineral content. It should also be kept in mind that some manufacturers make coconut vinegar from coconut water instead of coconut juice. Coconut water contains fewer minerals than coconut juice and is fermented for less time, using a fermentation starter such as cane sugar or apple cider vinegar. It is believed that this results in a vinegar with a lower nutritional value, although this has not yet been confirmed by studies. Regardless, it should also be noted that coconut vinegar is typically only consumed in small amounts, meaning that it will not contribute many nutrients or polyphenols to the diet.

Summary: Coconut vinegar contains probiotics, polyphenols and may be rich in certain vitamins and minerals. However, it is typically only consumed in small amounts and is therefore unlikely to contribute much in the way of nutrients to the diet.

Coconut vinegar could lower blood sugar and help fight diabetes

Coconut vinegar could help lower blood sugar levels and may offer some protection against type 2 diabetes. Like apple cider vinegar, coconut vinegar contains acetic acid, which is the primary active compound in vinegar. Several studies report that acetic acid may help reduce blood sugar spikes after a high-carbohydrate meal (5, 6, 7). Scientific research also shows that vinegar may lower blood glucose levels in diabetic patients and help improve insulin sensitivity by up to 34% (8, 9, 10, 11). The blood sugar-lowering effects of vinegar appear to be strongest when consumed with meals (12).

Coconut vinegar could have similar benefits to other types of vinegar. However, no studies have yet looked at the direct effects of this type of vinegar on blood glucose levels or diabetes risk. Further research is therefore needed to confirm these effects.

Summary: Coconut vinegar contains acetic acid, a compound that could help lower blood sugar levels and improve insulin sensitivity. However, there have been no direct studies conducted with coconut vinegar on this topic.

Coconut vinegar could reduce hunger and support weight loss

Coconut vinegar could help you lose unwanted weight. Not only is it calorie-free, but it also contains acetic acid, a compound that has been shown to help reduce hunger and promote a longer-lasting feeling of fullness (13, 14). Several animal studies have linked acetic acid to reduced appetite. This compound may also help to turn off fat storage genes and activate fat-burning genes (13, 14, 15, 16). Human studies also report that consuming vinegar with meals may help promote a longer-lasting feeling of fullness. In one study, people who added vinegar to a meal ate up to 275 kcal less over the course of the rest of the day than those who did not (17, 18). A small study also reported that consuming vinegar with meals could slow gastric emptying, potentially contributing to an increased feeling of fullness (19). Scientific research has also directly linked vinegar to weight loss. In one study, subjects who consumed 1 to 2 tablespoons (15 to 30 ml) of vinegar per day lost up to 1.7 kilograms in weight and were able to reduce their body fat by up to 0.9%. In contrast, the subjects in the control group gained 0.4 kilos (14). Unfortunately, there is a lack of studies that have specifically looked at the corresponding effects of coconut vinegar. However, as coconut vinegar contains the same active compound as other types of vinegar, it could work in the same way. However, further research is needed to confirm this.

Summary: Coconut vinegar contains acetic acid, a compound that has been linked to reduced hunger, increased satiety and loss of body weight and body fat.

Coconut vinegar could improve heart health

Coconut vinegar could improve your heart health. This could be linked, at least in part, to the potassium content of the coconut juice used to make this type of honey. Potassium is a mineral that has been linked to lower blood pressure and a reduced risk of heart disease and stroke (1, 20). Studies conducted with animals also show that vinegar may lower triglyceride levels and levels of "bad" LDL cholesterol while increasing levels of "good" HDL cholesterol (21, 22, 23). Furthermore, studies conducted with rats have shown that vinegar could lower blood pressure, which is one of the primary risk factors for heart disease (24, 25). In addition to this, a study conducted specifically with coconut vinegar reported that it could reduce inflammation, reduce body weight and lower cholesterol levels - all factors that contribute to a healthier heart (26). Research conducted with humans shows that consuming 1 to 2 tablespoons (15 to 30 ml) of vinegar per day can help reduce abdominal fat and blood triglyceride levels - two other risk factors for heart health (14). One observational study noted that women who used salad dressings made with vinegar and oil five to six times a week had up to a 54% lower risk of heart disease (27). However, it should be kept in mind that this type of study cannot show that coconut vinegar reduced the risk of heart disease. There is a lack of human studies to date that have looked at the specific effects of coconut vinegar on heart health, so further research is needed before any definitive conclusions can be made.

Summary: Coconut vinegar may work in a similar way to other types of vinegar, potentially reducing risk factors for heart disease such as abdominal fat, cholesterol levels and triglyceride levels. However, further research is needed to confirm these effects.

Coconut vinegar could improve digestion and immune system function

Coconut vinegar could contribute to a healthier digestive tract and better immune system function. This is partly due to the fact that coconut vinegar is produced through a fermentation process that lasts 8 to 12 months. During this process, healthy bacteria multiply, which is beneficial for the health of the digestive tract (4). In addition, coconut vinegar contains acetic acid, a compound that may help fight viruses and bacteria. For example, acetic acid has been shown to be effective against E. coli bacteria, which is a known cause of food poisoning (28). To benefit from these effects, you can simply add a little coconut vinegar to water and leave fresh fruit and vegetables to steep in this solution for around two minutes. One study showed that this simple method can reduce bacteria by up to 90% and viruses by up to 95% (29). Coconut vinegar may also be effective in preventing the growth of G. vaginalis, one of the primary causes of vaginal infections. However, this effect has only been observed in test tubes, so it is not clear how vinegar can be used to achieve this effect in real life (30). In addition to this, vinegar is advertised to improve the function of the immune system through its potential nutrient content. The juice used to make coconut vinegar is indeed an excellent source of iron and vitamin C - two nutrients associated with a stronger immune system.

However, it is unclear how much vitamin C remains in the vinegar after the fermentation process, so further research is needed to confirm this claim (1, 31).

Summary: Coconut vinegar contains probiotics and acetic acid, both of which may contribute to digestive health. Coconut vinegar may also contain some immune-boosting nutrients, but more research is needed to confirm this.

Is coconut vinegar safe and harmless?

Coconut vinegar is generally considered safe and harmless. However, it is an acidic substance, which means that regular undiluted consumption can damage the stomach lining and tooth enamel.

For this reason, coconut vinegar is best consumed diluted with water or with other ingredients such as oil in the form of a salad dressing or marinade.

Like other types of vinegar, coconut vinegar can also help to lower blood pressure and blood sugar levels. People who are taking blood sugar or blood pressure-lowering medication should therefore discuss the inclusion of coconut vinegar in their diet with their doctor.

Conclusion

Coconut vinegar is a unique alternative to other types of vinegar. It has a milder flavor, appears to be nutritious and may have numerous other benefits. These range from weight loss and a lower risk of diabetes to healthier digestion, a healthier immune system and a healthier heart.

However, although scientific research has linked vinegar consumption to these benefits, few studies have been conducted specifically with coconut vinegar and none of these studies have compared coconut vinegar to other types of vinegar.