Why adding vinegar to chicken improves digestion and flavor: an easy and delicious trick
The result is a chicken that's tender on the inside and golden brown on the outside. Photo: iStock
Adding vinegar to chicken recipes not only intensifies their flavor but also provides benefits for digestive and metabolic health, according to both professional chefs and nutritionists. The combination of chicken and vinegar, present in various cuisines around the world, is known for creating juicier, more flavorful, and balanced dishes.
Nutritionist Blanca García-Orea, known on social media as 'blancanutri,' recently shared a baked chicken recipe on Instagram with a key ingredient: unfiltered apple cider vinegar. She explained that this type of vinegar not only enhances flavor but also improves digestion.
“The acetic acid in vinegar acidifies the stomach, improves digestion, provides good bacteria, regulates blood glucose, and promotes the absorption of minerals like iron ,” the specialist explained.
Additionally, he suggests avoiding Modena vinegar for these effects, as the benefits are mostly associated with unfiltered vinegar.
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The recipe recommended by the nutritionist is simple: place chicken legs directly on the baking tray with a little water, salt to taste, and a splash of apple cider vinegar.
It's baked slowly for two and a half hours, making sure the liquid doesn't dry out, as it reduces to a thick sauce. The result is chicken that's tender on the inside and golden on the outside.
This liquid enhances flavor and improves digestion. Photo: iStock
From a culinary perspective, the specialized website 'Food52' highlights that the combination of chicken and vinegar works for both sensory and chemical reasons . The vinegar cuts through the richness of the chicken, especially if it has crispy, salty skin, and provides contrast thanks to its acidity.
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"It's a culinary harmony," notes the Food52 article, highlighting how this combination has been maintained over time in iconic dishes such as French Poulet au Vinaigre, Filipino Chicken Adobo, and Hawaiian Huli Huli Chicken. In all cases, vinegar—whether wine, rice, or apple—is used to marinate, cook, or finish the dishes.
Chef and author Nik Sharma, quoted by the same outlet, maintains that vinegar also acts as a brine solution. When combined with salt, it helps break down proteins, increases water retention in the meat, and results in more tender and juicy chicken.
It helps make the chicken more tender and juicy. Photo: iStock
According to Blanca García-Orea, unfiltered apple cider vinegar contains enzymes and beneficial bacteria that make it a digestive and metabolic support.
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Among its properties, its ability to slow the conversion of starch into glucose stands out, which helps maintain more stable sugar levels after meals.
The nutritionist recommends a moderate dose: a tablespoon dissolved in two or three fingers of water before meals or as part of baked goods. However, she warns that people with severe gastric reflux should avoid it, as it can irritate the mucosa if there is prior damage.
People with severe acid reflux should avoid it. Photo: iStock
- Chicken butts (1-2 per person).
- A splash of unfiltered apple cider vinegar.
- Salt to taste.
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- Place the chicken legs on a baking sheet. Add 1-2 fingers of water, the vinegar, and salt on top.
- Bake at 180°C. When the water begins to boil, reduce the temperature to 100-120°C.
- Turn the chicken every 40 minutes, adding water if consumed.
- Cook for 2.5 hours until the meat is tender and golden.
- Poulet au Vinaigre (France): chicken with reduced red wine vinegar and cream.
- Chicken Adobo (Philippines): cooked in a vinegar sauce with garlic and soy.
- Huli Huli Chicken (Hawaii) – Marinated in rice vinegar and sweet sauce before grilling.
- Chicken Savoy (USA): Traditional New Jersey recipe with double vinegar.
These preparations demonstrate that vinegar not only adds flavor, but also texture, juiciness, and balance, in both traditional and modern recipes.
Vinegar adds flavor, texture, juiciness, and balance. Photo: iStock
*This content was written with the assistance of artificial intelligence, based on publicly available information released to media outlets. It was also reviewed by a journalist and an editor.
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