The Surprising Health Benefits of Balsamic Vinegar

Most people think of balsamic vinegar as simply a salad dressing ingredient — and it is — but it’s also so much more than that. If you pick a bottle of balsamic vinegar off the shelf at the grocery store, there’s a good chance that it will taste sour and tangy, because it wasn’t made the traditional way. Traditional balsamic, which reflects a nearly 1,000-year-old process that originated in the Italian regions of Modena and Emilia-Romagna, is primarily sweet and syrupy, not acidic. 

Made from crushed grape must (the sweet juice from freshly pressed grapes), traditional balsamic vinegar absorbs the color and flavors from the wood barrels in which it ages, creating complex, sweet notes, and a syrup-like consistency. It also confers health benefits beyond what other vinegars do. Here’s how to source the best balsamic vinegar and cook with it so that you can get the most from it. 

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How to buy balsamic vinegar

Shopping for balsamic vinegar can be confusing because there are three different categories, all of which are available at wildly different price points.

• Tradizionale (traditional) or aceto balsamico tradizionale: This balsamic ages for at least 12 years in wood barrels and carries a high price tag
• Balsamic vinegar of Modena: This combines grape must with wine vinegar, which makes production cheaper compared to traditional balsamic vinegar. Though processed and packaged in Modena, the grapes can come from anywhere in the world. The quality isn’t necessarily bad, but there is a noticeable difference between it and tradizionale
• Condimento-grade: This is a naturally sour and tangy wine vinegar. Manufacturers may add sugar to mimic the sweetness of aged balsamic vinegar, which means a more artificially sweet flavor and additional calories

Your best bet is to check the back label on balsamic vinegar to verify its ingredients. If it has anything more than “cooked grape must,” it isn’t traditional.

When shopping for traditional balsamic vinegar, consider the color of the label, too: Red means that it’s been aged for 12 years, silver indicates 18 years, and gold means a whopping 25 years (we’d recommend saving the latter for an extra-special occasion).

One we love: This balsamic vinegar by Due Vittorie is made with traditional methods, using grape must from the company’s vineyards in Emilia-Romagna. It’s thick, sweet, and slightly tangy, delicious in recipes or as a finishing drizzle over all kinds of dishes. 

Benefits that all vinegars share

In addition to tasting delicious drizzled over a caprese salad, balsamic vinegar is good for you, too. “All vinegar has acetic acid, which has been shown to improve insulin sensitivity, and improve the overall sense of satiety,” says Lisa Markley, MS, RDN, LD, Director of Culinary Medicine at AdventHealth Whole Health Institute. “When you add something acidic to a meal, it’s helping to tenderize and break down your food, which improves your overall digestion and absorption of the nutrients.”   

Vinegars can also help manage our blood sugar, says Joan O’Keefe, RDN, LD, CEO of Cardiotabs. “Vinegars, in general, blunt blood sugar spikes, which helps prevent inflammation and sugar addiction.”  

What does balsamic vinegar do for your body?

Due to its low glycemic index, people with diabetes can often use traditional balsamic vinegar, despite its natural sweetness. Aged balsamic vinegar tastes better; plus, the longer it ages, the stronger its antioxidant capacity and the larger the amount of polyphenols, too. Traditional balsamic vinegar yields higher antioxidant levels than those found in other types of balsamic vinegar. Markley also points out that balsamic vinegar is a rich source of resveratrol, which helps reduce oxidation of LDL cholesterol. 

O’Keefe likes to incorporate balsamic vinegar into her diet for its anti-inflammatory, antioxidant, and probiotic activity. “Balsamic vinegar is a probiotic,” she says. “Immunity comes from the gut, so the more good bacteria you have, the better your immunity.” 

Balsamic vinegar recipes (beyond salad dressing)

There’s nothing wrong with drizzling thick balsamic vinegar over layers of tomato and fresh mozzarella — in fact, there’s everything right with that. But there are many other ways to enjoy it. Because of its thicker consistency, Markley likes to add traditional balsamic to salads, vegetables, or proteins as a finishing touch. She also uses it in marinades, and adds it to soup, near the end of the cooking time, to maximize flavor. It’s even good for dessert — Markley drizzles thick balsamic over vanilla ice cream with roasted strawberries as a robust alternative to hot fudge.

O’Keefe likes to brush Modena balsamic over fish and uses it as an accoutrement for cold cooked shrimp (though it would be just as tasty on grilled shrimp or chicken breasts). Serve it in a small dipping bowl on a charcuterie platter with cheese or brush it on cooked meats, such as pork tenderloin or hamburgers, for even more flavor. 

If you’re ready to experiment with traditional balsamic vinegar in your own kitchen, here are a few great recipes to get you started. 

1. Grilled Herbed Chicken Breast with Balsamic Vinegar and Strawberries

In this dish, traditional balsamic vinegar enhances the flavor of both the chicken and the strawberries. Fresh parsley, basil, and thyme, along with garlic, also add tons of flavor (and health benefits). Add a side of mushroom-dotted wild rice and a crisp salad for a complete, tasty meal.

Try this recipe from Silvia Baldini.

2. “No-Recipe” Charred Asparagus with Aged Balsamic & Manchego

A balsamic drizzle cuts through mild, sweet manchego, a Spanish sheep’s milk cheese. High in protein, this legendary cheese also contributes generous servings of vitamins A, D, and E to your diet. This simple side, with an excellent balance of flavors, would taste great alongside any protein you’re grilling, from fish to steak, chicken, or even other vegetables.

Try this recipe from Katy Keck.

3. Balsamic Vinegar of Modena Tofu and Zucchini Ribbon Skewers

Because of the abundant flavor in the aged balsamic in this recipe, a few pantry spices are all you need to make the tofu and zucchini really sing. Grill the skewers or bake them, whichever is more convenient. Fresh parsley on top adds a welcome pop of color.

Try this recipe from Plantifully Based.

Read next: 10 Ways to Use Apple Cider Vinegar

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