Ami Shibata, a 57-year-old Japanese manga artist, is admired for her slim figure, but she once weighed 37 pounds (17 kilograms) more than her current weight.
One of the key habits she credits for her weight loss is eating vinegar-soaked nuts—a mix of various nuts marinated in apple cider vinegar. In addition to aiding weight loss, this unique dietary choice may also promote blood circulation, improve skin health, and reduce fatigue.
Some people may worry that nuts, given their high fat and calorie content, could contribute to weight gain. Nonetheless, nuts are also abundant in protein and dietary fiber, which increases satiety and curtails excessive food intake. Research has shown that incorporating nuts into one’s diet is associated with less weight gain over time.
Shibata’s Transformation Journey
More than a decade ago, Shibata looked completely different. She began incorporating a variety of vinegar-marinated fruits and vegetables into her daily meals as side dishes, and, over time, her weight started to drop.
“I lost 37 pounds (17 kilograms), and both my skin and overall health improved significantly,” she said. Among the vinegar-marinated foods she enjoys, vinegar-soaked nuts have remained her favorite for many years. Her top choices include vinegar-marinated almonds, peanuts, and walnuts.
To better understand the effects of vinegar-soaked nuts, Shibata once deliberately stopped eating them for a month. The most noticeable effect was fatigue—she often woke up feeling unusually exhausted. However, after resuming her intake, she found her energy levels improved, and she no longer felt as easily tired.
“I wake up feeling energized, my hands and feet are no longer cold, and my complexion has brightened,” she said.
Shibata has also received similar feedback from others who consume vinegar-soaked nuts. Many reported improved digestion, and one woman in her 40s lost 11 pounds (5 kilograms).
Research Findings on Vinegar Consumption
Sachiko Murakami, a Japanese registered dietitian,
stated that vinegar is rich in acetic acid, which activates the citric acid cycle, converting fat and sugar into energy. This process not only helps combat fatigue more effectively but also promotes fat breakdown, supporting weight loss.
Additionally, the amino acids in vinegar aid in fat burning and enhance skin metabolism, contributing to healthier skin.
A randomized, double-blind, placebo-controlled study divided 120 overweight and obese participants into four groups. Participants in three groups consumed 5, 10, or 15 milliliters of apple cider vinegar daily, while the fourth group received a placebo.
Results showed that consuming apple cider vinegar for four to 12 weeks was significantly associated with reductions in body weight, blood glucose, triglycerides (a form of fat in the blood), and cholesterol levels—without any reported side effects.
How to Make Vinegar-Soaked Nuts
Ingredients:
- 1.8 to 3.5 ounces (50 to 100 grams) of unsalted nuts of your choice
- 3.4 fluid ounces (100 milliliters) of apple cider vinegar
- 0.5 ounce (15 grams) of brown sugar
- 0.7 fluid ounces (20 milliliters) of water (adjust to taste based on acidity preference)
Preparation:
- In a saucepan, combine the apple cider vinegar and brown sugar. Heat over low to medium heat until the sugar is fully dissolved.
- Remove from heat and let the mixture cool to room temperature.
- Place the unsalted nuts into a clean glass jar. Pour the cooled mixture over the nuts, ensuring they are fully submerged.
- Seal the jar and refrigerate for at least three days before consuming. Eat within one month for the best taste and quality.
For added flavor, Shibata recommends marinating peanuts with the skin on, adding cinnamon to almonds, and including bay leaves when marinating walnuts.
The Role of Vinegar-Soaked Nuts in Overall Health
As a manga artist, Shibata frequently faced occupational ailments such as lower back pain and shoulder stiffness. After introducing vinegar-soaked nuts into her diet, she noticed considerable improvements, likely due to enhanced blood circulation, she said.
Nuts can help support vascular health, which is important for overall longevity and healthy aging, Michiya Igase, director of the Center for Anti-Aging and Preventive Medicine at Ehime University Hospital, Japan, said. He recommends consuming a small handful (about 1 ounce) of nuts per day, as they not only help prevent vascular aging but also support weight management.
The skins of peanuts, almonds, and walnuts are rich in polyphenols—powerful antioxidants that regulate bodily functions and counteract cellular and vascular aging due to reactive oxygen species (ROS) while also improving blood circulation. Dr. Yoshihiko Watanabe, a Japanese hypertension specialist, recommends marinating nuts with their skins intact for maximum benefits. Incorporating herbs like vanilla can also enhance both flavor and aroma.
Vinegar-soaked almonds play a key role in Shibata’s beauty and weight management routine, she noted. Almonds are rich in vitamin E, one of the most powerful antioxidants for slowing aging.
Vinegar-soaked peanuts provide an energy boost and support overall well-being. “Just five peanuts in the morning make me feel energized. I often rely on them when I am rushing to meet a manga deadline,” Shibata said.
For Shibata, vinegar-soaked walnuts are essential—especially because she enjoys drinking alcohol. A 2023 study indicated that walnut extract may help protect the liver from alcohol-induced damage. Additionally, research has shown that a walnut-rich diet can help maintain brain health.
Although vinegar-soaked nuts offer numerous health benefits, those with nut allergies should avoid them, as they may trigger adverse reactions.
