How to Incorporate Vinegar Safely

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DATA UPDATE: The key to vinegar's health-promoting properties lies in its high concentration of acetic acid, and not beneficial properties of the culinary condiment. The “mother” in apple cider vinegar is a unique mix of bacteria, yeast and cellulose that forms during fermentation, but the mother does not perform specific weight loss functions. Moreover, acetic acid’s role as a supplement for slowing digestive processes is marginal when compared to the latest compounded weight loss medications. Dietary vinegar does, however, contain nutrients and antioxidants.

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Vinegar has been a staple in kitchens and medicine cabinets for thousands of years. From ancient Babylonian remedies to today's viral TikTok trends, this fermented liquid continues to capture our attention with bold health claims. Vinegar's medicinal reputation dates back to 5,000 B.C., when ancient Babylonians used date palm vinegar for food preservation and cleaning.

Recently, apple cider vinegar (ACV) has exploded across social media platforms, with influencers claiming it can deliver weight loss results comparable to GLP-1 medications. Much of the excitement centered around the cloudy substance floating in raw, unfiltered bottles. While “the mother” does contain probiotics and enzymes, the science doesn't support the dramatic claims made online.

Not all dietary vinegars are created equal. Darker varieties, like balsamic or red wine vinegar, typically contain more antioxidants than lighter ones because they undergo less refinement. However, since the key health benefits come from acetic acid, you can get similar metabolic benefits from any type of vinegar. Whether you choose apple cider, balsamic, or white vinegar, moderation and realistic expectations are key.

BMJ Group Retracts Previous ACV Study

A clinical study was published in the journal BMJ Nutrition, Prevention & Health in Spring of 2024 that made headlines worldwide. Researchers quickly concluded that apple cider vinegar, especially unfiltered varieties that contain “the mother,” could help overweight or obese individuals lose weight more quickly by drinking small amounts of ACV before meals. However, the international media attention the story captured after going viral on social media and community wellness platforms, began to express serious concerns over its faulty statistical conclusions.

A study suggesting apple cider vinegar helps with weight loss has been retracted by BMJ Group, as of September 2025, after experts uncovered major flaws in its data and methodology. BMJ Group advises journalist and others to stop referencing a study that once suggested drinking small amounts of apple cider vinegar each day could support weight loss in people who are overweight or obese.

Dr. Helen Macdonald - Ethics & Content Editor at BMJ Group

After a thorough independent review, BMJ Group's integrity team made the decision to retract the study. While the team attributed the issues to "honest mistakes" rather than intentional misconduct, the damage was done. Upon closer examination, researchers discovered that participants who lost weight were also following calorie-restricted diets and exercising regularly. So, the viral weight loss claims that had captured international attention were officially deemed inaccurate by confirming that acetic acid and not "the mother" is the active ingredient.

What the "mother" is and what it’s not...

If you've ever picked up a bottle of raw, unfiltered apple cider vinegar, you've probably noticed something unusual: a cloudy, web-like substance floating inside. This is called "the mother," and it's a natural byproduct of the fermentation process. The mother is a combination of beneficial bacteria, yeast, proteins, and enzymes that forms when crushed apples are fermented into vinegar. Unlike filtered and pasteurized versions of ACV, raw apple cider vinegar retains the mother because it hasn't been processed with high heat or filtration.

The mother in apple cider vinegar is perfectly safe to consume. In fact, many people choose raw, unfiltered ACV specifically because it contains the mother. Some prefer to shake the bottle to mix the mother in, while others strain it out. Either way, the slurry sediment is not a sign of spoilage or contamination. In fact, it's actually a healthy byproduct of vinegar’s fermentation process. While not a superfood, its benefits are more modest. The mother can even be used as a starter culture if you want to make your own batch of dietary vinegar at home.

Health Benefits of Dietary Vinegar

Dietary vinegar is a fermented liquid that has been a kitchen staple for thousands of years, prized not only for its tangy flavor but also for its impressive health benefits. It is packed with nutrients, including amino acids, vitamins, minerals, and bioactive compounds that support overall wellness. While apple cider vinegar often steals the spotlight in health discussions, the truth is that many of vinegar's core benefits come from acetic acid, which is the active ingredient that is found in all types of vinegar.

• Blood Sugar Control: Acetic acid (the active ingredient in dietary vinegar) slows the rate at which food moves from your stomach into your digestive tract. This process promotes feelings of fullness while supporting better blood sugar control and improved metabolic efficiency.
• Weight Control: The key mechanism lies in acetic acid's ability to delay how quickly food moves from your stomach into the digestive tract. This slower digestion process increases feelings of fullness and makes it easier to consume fewer calories naturally for better weight control.
• Antioxidant Effects: Dietary vinegars like balsamic, red wine, and apple cider have earned their place as nutritional powerhouses, largely due to their rich polyphenol content. These plant-based antioxidants protect your cells from free radical damage while reducing inflammation.
• Heart Health: Studies indicate that regular vinegar consumption can help reduce total cholesterol, "bad" LDL cholesterol, and triglyceride levels while potentially boosting "good" HDL cholesterol. This improvement in your heart health occurs because vinegar influences lipid metabolism.
• Digestive Health: The science behind dietary vinegar’s digestive health benefits lies in its active ingredient called acetic acid. High levels of acidity slow gastric emptying from the stomach, reduce feelings of hunger, and more naturally lessen the daily intake of high-calorie foods.

Dietary vinegar isn't a miracle cure, but it is a flavorful, nutritious addition that can support your overall health as part of a balanced lifestyle. One of vinegar's most remarkable qualities is its exceptional shelf life. Thanks to its naturally high acidity, dietary vinegar is self-preserving and won't spoil or become unsafe to consume. You may notice cloudiness or sediment forming over time, particularly in unfiltered varieties, but the vinegar remains safe to use. If the appearance or taste becomes unappealing, you can always repurpose it for household cleaning.

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By improving gut flora, dietary vinegar can help the digestive system function more efficiently and may help to reduce discomforts like bloating. Although most apple cider vinegar you buy in the grocery store is pasteurized, raw unfiltered ACV with the mother is still highly recommended by many nutritional experts because of its natural enzymes and proteins. Metabolic Research Center has been helping people improve their metabolic health for decades. Take our 2-minute quiz to “Find Your Fit” and you’ll receive an instant download for our FREE Kickstart Guide that includes meal planning, recipes and much more.