Vinagre de manzana 101

Seguro que haz escuchado hablar sobre las maravillas del vinagre de manzana pero si estás aquí es porque quieres saber que tan cierto pueden ser todas esas especulaciones sobre esta bebida. ¿Me hará quemar grasa? ¿Logrará que baje la grasa abdominal? Porque te he visto tomándola por las mañanas en instagram…

Pero primero, qué es el vinagre? El vinagre en general se obtiene por un proceso de fermentación lenta que tarda varios meses si no es años. Los vinagres industriales, se pueden preparar en cuestión de horas o días, la diferencia es que aquí se utilizan otros instrumentos como acetadores. Entonces, la diferencia es que este último pierde aromas y matices que tenía en un comienzo así que esos solo utilízalos para limpiar por ejemplo y procura usar uno artesanal de preferencia para consumirlo. Tómate un momento para leer las listas de ingrediente (como siempre recomiendo) y que diga que lleva ¨la madre¨, que es el starter para hacer vinagre de manzana.

Y el vinagre de manzana? A diferencia del vinagre convencional, el vinagre de manzana tiene algunas propiedades especiales. Es una infusión de aminoácidos, vitaminas y minerales. Yo recomiendo consumir un vinagre sin pasteurizar porque contiene enzimas vivas y algunos ácidos orgánicos como el ácido málico y tartárico (ambos ayudan a inhibir bacterias dañinas).

Ahora que ya sabemos qué es el vinagre, entonces qué beneficios tiene? Recuerden que la ausencia de pruebas no es prueba de ausencia. Que quiero decir con esto? Que podría ser que no haya mucha información sobre estudios científicos, y es aquí donde yo no voy a cerrarme a las posibilidades y voy a indagar un poco más a lo largo de los años y cómo es que este alimento me ha funcionado. Ah! Y es aquí donde les repetiré hasta el cansancio que cada persona es un mundo diferente, así que hay que ir conociendo a nuestro cuerpo.

El vinagre de manzana se ha utilizado por décadas como un remedio natural. Lo que si está demostrado científicamente es que  es eficaz para disminuir la velocidad de la glucosa en sangre y de la secreción de insulina. Desacelera pero no reduce, así que podría ser beneficiosa para mejorar la sensibilidad a la insulina en diabéticos (1,2,3). Disminuye, poco, pero disminuye la velocidad en la que la glucosa se eleva en la sangre y esto se debe al ácido acético. Este efecto se observa al tomar entre 15 a 30ml de vinagre de manzana (por su contenido de ácido acético) antes, durante o después de comidas altas en carbohidratos complejos.

El contenido de ácido málico en esta bebida, hace que le otorgue propiedades antibacterianas, antivirales y antifungicas. Es por eso que yo lo recomiendo mucho en personas con enfermedades respiratorias como rinitis por ejemplo.

Podría disminuir el apetito, pero eso se ha visto en estudios subjetivos, lo cual tengo que decirles la palabra ¨podría¨y no asegurar ese beneficio otorgado.

Por otro lado, ayuda a mejorar la flora intestinal, ya que contiene enzimas y probióticos..

Cada persona es un mundo diferente así que por ese motivo, siempre te recomiendo ir donde un nutricionista. Puede ser que lo que me funcione a mí, para ti no sea lo mejor.


  1. Brighenti F, et al.Effect of neutralized and native vinegar on blood glucose and acetate responses to a mixed meal in healthy subjects
  2. Leeman M, Ostman E, Björck I. Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects
  3. Johnston CS, Kim CM, Buller AJ. Vinegar improves insulin sensitivity to a high-carbohydrate meal in subjects with insulin resistance or type 2 diabetes
  4. The Serious Eats Guide to Vinegar 

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