Color Matters in Your Vinegar Choice

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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's medicinal reputation spans millennia and has been celebrated as a health remedy for thousands of years, from ancient Babylonian medicine over 7,000 years ago to today's viral social media trends. However, with so many bold claims circulating online, it's crucial nowadays to separate scientific fact from marketing hype.

If you've ever examined a bottle of raw, unfiltered apple cider vinegar (ACV) in the grocery store, you likely noticed a cloudy, web-like substance floating inside. This is known as "the mother" and it is a natural sediment of beneficial bacteria and yeast that forms during fermentation. The presence of the mother indicates that the vinegar is raw and unfiltered, containing some probiotics and enzymes.

Modern research has validated some traditional uses of dietary vinegar for improving gut biome and aiding weight control, while debunking other claims. Apple cider vinegar does contain B-vitamins and plant-based antioxidants called polyphenols, which may help reduce inflammation and support better cardiovascular health. However, acetic acid in vinegar also demonstrates antimicrobial properties that can eliminate certain bacteria strains.

BMJ Group Retracts Previous ACV Study

A clinical trial was published in the journal BMJ Nutrition, Prevention & Health that made headlines in March of last year with bold claims about weight loss strategies consuming small amounts of raw apple cider vinegar with its mother. Although the study concluded that drinking tablespoons of ACV each day could help overweight and obese individuals to shed weight more quickly, the viral celebration captured by international media was short lived after the Group’s integrity team launched an investigation with independent statisticians.

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

The independent statisticians found questionable statistical methods, unreliable data, and implausible results. Ultimately, they could not replicate the study's results due to numerous analytical errors. Perhaps most troublingly, the trial had not been properly registered beforehand. Faced with these fundamental flaws, the journal officially retracted the paper in September 2025, but said these were honest errors. However, the conclusion was that vinegar’s active ingredient (acetic acid) slows gastric emptying that leads to a lower daily calorie intake.

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

The mother in apple cider vinegar is the slurry cloud of proteins, enzymes and probiotics (an acetobacter of beneficial bacteria) that forms as a sediment during the fermentation process. It is proof positive that the vinegar is organic, raw, unpasteurized, and unfiltered. For those reasons, some nutrition experts prefer to recommend the consumption of apple cider vinegar with the naturally-occurring mother over highly-processed vinegars that were exposed to high heat during production. Microscopically, the true mother is made of living components.

Although the mother found in raw, unfiltered ACV is natural by-product of vinegar’s fermentation processes, there is no concrete scientific evidence that it provides the unique weight control benefits as was originally thought. Nonetheless, ACV does have real benefits as it is rich in B vitamins and plant-based antioxidants called polyphenols that can help reduce inflammation, support good gut health, and improve both cardiovascular and brain function. But, it has not been proven to be a replacement option for GLP-1 weight loss medications.

Health Benefits of Dietary Vinegar

The key to dietary vinegar's health-promoting properties lies in its high concentration of acetic acid, and not the beneficial properties of ACV or its “mother.” None the less, this powerful active ingredients works by slowing gastric emptying and the rate at which food moves from the stomach into the digestive tract to reduce appetite and daily food intake. Plus, it helps explain why a tablespoon of diluted vinegar can aid digestion, promote fullness, and support heart health by helping to lower blood pressure and improve cholesterol levels.

• Blood Sugar Control: Some studies suggest that consuming a small amount of vinegar at bedtime can help people manage their type 2 diabetes by lowering their fasting blood sugar levels in the mornings. But, this should be discussed with a provider as vinegar is a supplement not a replacement.
• Weight Control: The key mechanism behind vinegar’s weight control benefits lies in its ability to delay how quickly food leaves your stomach and empties into the digestive tract. This helps you feel fuller for extended periods and may result in consuming fewer calories each day.
• Antioxidant Effects: Dietary vinegars like balsamic and red wine stand out for their high levels of polyphenols. These powerful plant-based compounds act as antioxidants, protecting cells from damage caused by free radicals by helping to reduce inflammation throughout the body.
• Heart Health: Studies in both animals and humans indicate that regularly consuming dietary vinegar may positively impact several cardiovascular risk factors. Vinegar reduces total cholesterol for both LDL and triglyceride levels, while potentially increasing levels of “good” HDL cholesterol.
• Digestive Health: Proponents of daily consumption of small amounts of dietary vinegar and apple cider vinegar (with or without the mother) often report improved digestion and reduced bloating after incorporating just one or two tablespoons of diluted vinegar before major meals or at bedtime.

When it comes to antioxidants, not all vinegars are created equal. Darker vinegars, which undergo less refining, tend to pack a more powerful antioxidant punch than their lighter counterparts. This minimal processing allows more beneficial compounds, or polyphenols, to remain in the liquid. These compounds contribute to the vinegar's distinctive color and flavor while also boosting its nutritional value. Thanks to its naturally high acidity, vinegar acts as a natural preservative and won't spoil or become unsafe to consume.

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Beyond its direct effects that support weight control, dietary vinegars offer additional benefits for gut microbiome balance. Its natural antibacterial properties provide a dual action approach to inhibit harmful bacteria growth while acting as a prebiotic to feed beneficial gut bacteria. 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.