Vinegar: Zero‑Calorie Acid that Wakes Up Any Dish

Vinegar is wine, cider or grain alcohol that has undergone **double fermentation**: yeast turns sugars into ethanol, then *Acetobacter* bacteria oxidise ethanol into **acetic acid**. The result—usually 4‑8 % acidity—delivers a sharp yet complex flavour that chefs use to balance fat, salt and sweetness.

|Calories|Protein|Fat|Carbs|Sodium| |---|---|---|---|---| |≈ 3 kcal|0 g|0 g|0.1 g|0 mg| Key compound: **acetic acid ≈ 750 mg** (5 % solution). Unfiltered apple‑cider vinegar (ACV) also contains trace polyphenols and probiotics in the “mother.”

- **Glycaemic control**: acetic acid can slow carbohydrate digestion, reducing post‑meal glucose by up to 20 % in small studies. - **Appetite regulation**: the sour bite may enhance satiety signals. - **Food safety & preservation**: pH < 3 inhibits most bacteria, ideal for pickling. - **Sodium reduction**: bright acidity lets you cut added salt without sacrificing flavour.

- Undiluted vinegar may **erode tooth enamel**; rinse or drink through a straw. - Can irritate the oesophagus or worsen reflux in sensitive individuals. - High intakes may interact with **diuretics or insulin**—monitor if on medication. - Balsamic varieties contain **4‑6 g sugar** per tablespoon—check labels.

- **Deglaze** a pan with red‑wine vinegar to create instant sauce. - Whisk 3 parts oil : 1 part vinegar for a classic vinaigrette. - Quick‑pickle veggies: 1 cup vinegar + 1 cup water + 1 Tbsp salt. - Splash apple‑cider vinegar into lentil soup to brighten earthy notes. - Add 1 tsp white vinegar to poaching water for neater eggs.

- Look for "**raw, unfiltered**" ACV if you want probiotic sediment (the *mother*). - Store sealed bottles in a cool, dark cupboard; acidity keeps vinegar **indefinitely shelf‑stable**. - Cloudiness over time is harmless—filter if clarity is desired.