There are a few good reasons why the Italians have a plate of pasta for entrée beside a small salad dressed with balsamic vinegar.
Of course, it tastes amazing and the combination of pasta with a side salad or bowl of vegetables is a nutritional hit. But the real health secret lies in the balsamic vinegar and the pasta pairing in front of you.
“Balsamic vinegar is one of the key health elements of the Mediterranean diet in Italy,” chef and Italian restaurateur, , tells SBS.
“The reason is that when you eat grains, particularly wheat, and also eat balsamic vinegar around the same time, the vinegar helps to block the digestive enzyme that converts the carbs into sugars. So you don’t fully digest the sugars. Instead, you expel it.”
I really love vinegar. We all do – just ask any Italian.
Pavoni –the owner of four restaurants including – is not a trained medical expert nor is he claiming to be. He is simply an Italian who loves food and also has a personal, cultural belief in the wonders of balsamic vinegar.
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“When I look back on my life and on the lives of all my friends and family in Italy, everyone always ate salad dressed with heaps of balsamic vinegar. I really love vinegar. We all do – just ask any Italian.”
Italian-born nutritionist, confirms the digestive effects of balsamic vinegar. “The balsamic vinegar in salad dressing stimulates the digestive enzymes and appetite for the [pasta] meal to follow,” explains Negro.
“One small study links balsamic vinegar to improved [in some people with glucose abnormalities]. Balsamic vinegar suppressed the activity of the digestive enzyme that digests carbohydrates. That slowed down the digestion of carbs so that blood sugar didn't go up after the consumption of a carb-rich meal.”
Perhaps that’s why Italians never just have a plate of pasta on its own? “We always have a small plate of pasta and a side, most often a salad or vegetables dressed with balsamic vinegar, as an entree before a main course.”
In Greek cooking, we use balsamic vinegar all the time – mainly in salads...
A published in the journal, Foods, showed that when balsamic vinegar of Modena was paired with starch-rich food – in this case, it was boiled potatoes – it lowered the release of anomeric and total carbohydrates in the meal. The mechanisms behind the effect are obscure. However, researchers guess the effect could be attributed to the high concentration of bioactive molecules in balsamic vinegar, and the modulation of digestive enzymes activity.
Although the pairing balsamic vinegar with pasta seems to yield a positive health outcome, further studies are needed to validate the blood sugar effects for everyone. Balsamic vinegar should always be consumed as part of a healthy diet and should never replace medication.
Balsamic vinegar in Mediterranean cuisine
Balsamic vinegar has been an important part of Italian life for centuries, with the first historical reference of the ingredient dating back to 1046. In the Middle Ages, balsamic vinegar was once deemed so powerful it was used as a disinfectant. These days, lighter varieties of balsamic vinegar are used to dress salads. Heavier, higher quality versions are used to drizzle on strawberries, Parmesan cheese, Bresaola or steak (as a balsamic vinegar reduction).
, nutritionist and nutrition educator at, is a second-generation Greek-Australian who’s also a big fan of balsamic vinegar.
“In Greek cooking, we use balsamic vinegar all the time – mainly in salads,” Scott tells SBS. “It’s an essential ingredient to dress a typical Greek salad. We cook with it as well. Mum mixes balsamic vinegar with olive oil, lemon juice, garlic and honey as a marinade for meat and fish.”
...if you want to have the real Italian experience, always start your meal with a salad or vegetables dressed in balsamic vinegar. It is good for you and will taste delicious as well.
Scott explains that although balsamic vinegar is a fermented product, it does not contain live bacteria and is not a probiotic like kimchi or yoghurt.
Regardless, it’s still a healthy staple to keep in your kitchen. “Balsamic vinegar gives flavour to vegetables – and we could all eat more vegetables. It is low in kilojoules and a good alternative to mayonnaise or other [store-bought] dressings.
“Balsamic vinegar is also low in sugar, so it’s a good alternative to sweet chilli sauce in your cooking.”
Although balsamic vinegar is a wonderful ingredient, Scott encourages people to maintain a balanced view about the black gold Italian flavouring agent, added to vegetables and other foods. Always consume balsamic vinegar in moderation. Finally, if you have issues with blood sugar management, always consult a doctor for personalised health advice.
The health benefits of balsamic vinegar “is an emerging area of research,” Scott says. “It is not recommended as a solution for weight loss or managing blood sugar levels.”
Negro agrees. “There’s no one magic food you should have that will fix your health. You have to eat a balanced diet.
“But, if you want to have the real Italian experience, always start your meal with a salad or vegetables dressed in balsamic vinegar. It is good for you and will taste delicious as well.”
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