Apple cider vinegar (ACV), derived from apple juice, has garnered attention for its potential health benefits and culinary applications. This article explores the use of ACV within the context of a ketogenic diet, examining its carbohydrate content, potential benefits, and associated risks.
What is Apple Cider Vinegar (ACV)?
Apple cider vinegar is produced through the fermentation of crushed apples, yeast, and sugar. This process results in a pungent, acidic vinegar with a slightly fruity flavor. It is widely employed as an ingredient in salad dressings, pickles, and marinades. Beyond its culinary uses, ACV has been used as a home remedy for a variety of ailments for many years.
Nutritional Profile of ACV
A single tablespoon (15 mL) of apple cider vinegar contains approximately:
- Calories: 0
- Protein: 0 grams
- Fat: 0 grams
- Total Carbohydrates: 1 gram
- Fiber: 0 grams
- Net Carbohydrates: 1 gram
Major brands of ACV, like Bragg's and Heinz, often list 0 grams of total and net carbs on their labels. It is essential to verify the nutrient label of any product to confirm its carbohydrate content, as variations may exist between brands. Apple cider vinegar may also contain trace amounts of fiber from the apple juice that it’s made from, though not enough to have any effect on your body - especially since ACV should only be consumed in small amounts.
ACV and the Keto Diet
The ketogenic diet is characterized by low carbohydrate and high fat intake, inducing a metabolic state known as ketosis. During ketosis, the body utilizes ketones (fatty acids) for energy instead of glucose. People on keto limit their daily carb intake to 50 grams of total carbs or 25 grams of net carbs.
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Is ACV Keto-Friendly?
With only 1 gram of net carbohydrates per tablespoon, ACV can be incorporated into a ketogenic diet in moderation. It can be used as a light garnish or occasional dressing. However, due to its negligible calorie content, some individuals may prefer to allocate their carbohydrate intake to more nutrient-dense options.
Alternatives to ACV
White vinegar and rice vinegar are carb-free alternatives that can be used in place of ACV in marinades, salad dressings, and other recipes.
Potential Benefits of ACV
ACV has been associated with several potential health benefits, including:
- Weight Loss: Some studies suggest that ACV may aid in weight loss by reducing appetite and regulating blood sugar levels. One study showed that taking 1-2 tablespoons of ACV a day helped people following a reduced-calorie diet lose a few extra pounds. But the study was small and short-term, following 39 people for 12 weeks.
- Cholesterol Reduction: A small study reported that ACV lowered total cholesterol levels while increasing "good" cholesterol and decreasing triglycerides.
- Blood Sugar Regulation: Several small studies have indicated that consuming a tablespoon or two of ACV may lower blood sugar levels after meals.
It is important to note that these studies are often small and require further research to confirm the findings.
Risks and Considerations
ACV is highly acidic and can cause adverse effects if not used properly.
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- Tooth Erosion: Undiluted ACV can erode tooth enamel due to its acidity.
- Esophagus Damage: Supplemental doses of ACV have been linked to severe cases of esophagus damage.
- Medication Interactions: ACV may interact with certain medications, including diuretics, laxatives, and insulin.
- Low Potassium Levels: Excessive ACV consumption can lower potassium levels, potentially worsening hypokalemia.
- Gastrointestinal Issues: Some individuals may experience indigestion or nausea after consuming ACV.
To minimize these risks, it is essential to:
- Dilute ACV: Always dilute ACV with water before consumption. A common recommendation is to dilute each tablespoon (15 mL) in at least 1 cup (240 ml) of water.
- Limit Intake: Restrict daily intake to 2 tablespoons (30 mL) or less.
- Use a Straw: Drink diluted ACV with a straw to minimize contact with teeth.
- Avoid on Empty Stomach: Do not consume ACV on an empty stomach.
- Consult a Healthcare Professional: Consult with a healthcare professional before using ACV, especially if you have existing health conditions or are taking medications.
ACV Supplements
ACV is available in pill, powder, and gummy form. However, there is limited research on the effectiveness of these supplements. Additionally, the FDA does not regulate dietary supplements, so the exact composition of these products may vary.
ACV Gummies
Keto gummies are made with exogenous ketones, which is a fancy term for ketones you get from an outside source. The potential benefits of using keto gummies, along with the risks.
Most keto gummies typically contain medium-chain triglycerides (MCTs), a type of saturated fat that help give your body energy, in addition to exogenous ketones. Sometimes, keto gummies may contain gelatin or natural sweeteners like Stevia,” notes Czerwony. It’s not like eating a traditional gummy. It’s not going to have any additional sugars because if it did, then it would throw you out of ketosis.
There’s limited research on the benefits of keto gummies. There aren’t any studies that have shown the long-term effects of keto gummies and if they’re beneficial,” states Czerwony. Food and Drug Administration (FDA).
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Czerwony says potential benefits include:
- Increase weight loss.
- Improve athletic performance.
- Decrease your appetite.
Potential risks of keto gummies include:
- Nausea and vomiting.
- Gastrointestinal issues, like diarrhea.
- Low blood sugar.
Do ACV Gummies Work?
Companies that produce ACV gummies claim that consuming these supplements can support your immune function, promote weight loss, and enhance your ability to regulate your blood sugar. However, most of these supposed benefits appear to be exaggerated or unfounded in recent studies. Also, keep in mind that ACV gummies may often contain added sugar - which can impact your blood sugar levels.
To see any anti-inflammatory benefits, you would need to consume far more than the 40 microgram (mcg) dose provided by many ACV gummies.
The scant vitamin and mineral contents in ACV gummies may contain the right compounds to support your health, but they contain a fraction of the necessary servings for you to see any obvious health benefits. Claims that these supplements offer support with your blood sugar levels, weight loss goals, inflammation, detoxification, and energy levels remain unfounded.
How to Use ACV
ACV can be incorporated into your diet in various ways:
- Salad Dressings and Marinades: ACV adds a flavorful tang to salad dressings and marinades.
- Sauces and Stews: It can be used to liven up sauces and stews.
- Diluted Drink: ACV can be diluted in hot or cold water and consumed as a drink.
Folk Remedies
In folk medicine, a mixture of honey and vinegar (sometimes called oxymel) has long been used to treat coughs, colds, and other conditions. Like ACV, honey contains antioxidants. It's also thought to have anti-inflammatory properties.
Additional Uses
People also use apple cider vinegar for purposes that haven't been researched much or haven't been shown to be effective. Some of these uses include:
- Lower blood pressure.
- Ease acid reflux.
- Provide eczema relief.
- Kill germs.
- Improve hair health.
Storage
Because ACV is highly acidic, it stays safe to use for a very long time. But the taste and appearance can change over time, so it's best to use it within 2-3 years after you buy it. You don't have to refrigerate it once you open it. Instead, store it in a pantry or cabinet, away from direct sunlight. To keep it looking and tasting its best, store it in a glass or plastic container. Keep the lid on when you're not using it. And avoid letting moisture get into the container.