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Coconut vinegar promises health benefits like weight loss, better digestion, strong immune system and healthy heart

Coconut vinegar, an ingredient that has been gaining ground in Western cuisine, has always been very important in Asian and Indian cuisine. It is obtained from the sap of coconut flowers, which undergoes a fermentation process that lasts from eight to 12 months, turning naturally into vinegar.

Widely used to add a sweet flavor to salads, soups, hot dishes and marinating, coconut vinegar has a cloudy appearance and a slightly milder flavor than apple cider vinegar.

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But it's not just flavor it offers. Coconut vinegar also promises health benefits such as weight loss, better digestion, a stronger immune system and a healthier heart. Check out what the studies say about it!

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1. Contains probiotics, polyphenols and nutrients

Coconut vinegar is often touted as a source of nutrients, as the sap used to obtain it is rich in vitamin C, potassium, choline, B vitamins, iron, copper, boron, magnesium, manganese, phosphorus, and zinc (Check out the study about it here: 1). It is also rich in polyphenols - plant compounds that prevent diabetes and heart disease (see studies about it here: 2, 3).

In addition, due to the fermentation process of eight to 12 months, coconut vinegar is a source of beneficial bacteria for the intestine, known as probiotics (see study about it here: 4).

However, the interference of fermentation on the vitamin and mineral content of coconut vinegar has not been studied. It's also worth keeping in mind that some manufacturers make coconut vinegar from coconut water rather than coconut sap. And coconut water, while very beneficial, contains less nutrients than sap, and is fermented for a shorter time, using a fermentation starter such as cane sugar or apple cider vinegar. This process is believed to produce a vinegar of lesser nutritional value - although no studies have confirmed this.

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Regardless, coconut vinegar is consumed in very small amounts, which means it probably doesn't contribute many nutrients or polyphenols to the diet.

2. It can lower blood sugar and help fight diabetes

Coconut vinegar can help lower blood sugar levels and protect against type 2 diabetes. That's because, like apple cider vinegar, it contains acetic acid - a compound that has been proven to work against spikes in blood sugar after a high carbohydrate intake (see studies on acetic acid here: 5, 6, 7). In addition to lowering blood sugar levels in people with diabetes, acetic acid helps improve insulin sensitivity by up to 34% (see studies on this here: 8, 9, 10, 11).

The blood sugar-lowering effects of vinegar seem stronger when taken with meals (see study on this: 12). But it is important to emphasize that these studies mentioned did not analyze coconut vinegar in particular, which makes more analysis necessary for this statement to be valid.

3. It can reduce hunger and help you lose weight

Coconut vinegar can also help you lose unwanted weight. It is very low in calories and full of, as already mentioned, acetic acid, which helps to reduce hunger and prolongs the feeling of satiety (see studies on this: 13, 14).

Acetic acid also has the property of deactivating the fat storage genes and activating those that burn it (see studies about it: 13, 14, 15, 16), accelerating weight loss.

In one study, people who added vinegar to a meal consumed up to 275 fewer calories during the rest of the day compared to those who didn't (see studies on this here: 17, 18).

Another study found that taking vinegar with meals could slow the stomach's emptying rate - leading to increased satiety.

In another study, which lasted 12 weeks, participants who took one to two tablespoons (15 to 30 ml) of vinegar per day lost up to 1.7 kg and reduced body fat by up to 0.9%. In comparison, control group participants gained 0.4 kg.

Studies specifically with coconut vinegar still need to be done to prove its benefits. However, since it contains the same active compound as other types of vinegar, it has great potential to act in the same way in the body.

4. It can improve heart health

Coconut vinegar can improve your heart health. In part, this may be due to the potassium content of the coconut sap used to make this type of vinegar. Potassium is a mineral linked to lowering blood pressure and reducing the risk of heart disease and stroke (see studies on this: 1, 19).

Animal studies have also shown that vinegar can reduce triglycerides and “bad” LDL cholesterol levels, while increasing “good” HDL cholesterol (see studies here: 20, 21 , 22).

In addition, studies in rats have concluded that vinegar can lower blood pressure - an important risk factor for heart disease (see studies on this here: 23, 24).

A study looking at coconut vinegar in particular reported that it can reduce inflammation, body weight and cholesterol levels in rats - which may be an indication that it contributes to a healthier heart (see study: 25 ).

In humans, research shows that taking one to two tablespoons (15 to 30 ml) of vinegar a day can help reduce belly fat and blood triglyceride levels - two additional risk factors for heart disease ( check out the study about it here: 14).

An observational study found that women who prepared salads with oil and vinegar five to six times a week were up to 54% less likely to develop heart disease.

5. It can improve digestion and immunity

Coconut vinegar can contribute to a healthy intestinal and immune system. In part, that's because it's probiotic. In addition, acetic acid can fight viruses and bacteria such as bacteria. E. coli, known to cause food poisoning (see study about it here: 28).

To get these benefits, just add some vinegar to the water and soak fresh fruits and vegetables for about two minutes. One study has shown that this simple washing method can reduce bacteria by up to 90% and viruses by up to 95%.

Coconut vinegar can also be effective in preventing the growth of G. vaginalis , one of the main causes of vaginal infections. However, this benefit was seen in a test tube study. Therefore, it is still unclear how to use vinegar to obtain this benefit in real life.

Is coconut vinegar safe?

Coconut vinegar is considered safe. However, excessive consumption can damage the esophagus and tooth enamel. For this reason, coconut vinegar can be best taken if it is diluted with water or mixed with other ingredients such as olive oil.