When you follow the ketogenic approach to food, you'll need to base your diet around low-carb foods. With the keto diet becoming the most loved weight-loss diet plan now, many are interested in how to maximize their results. Many common seasonings contain sugar and high carbs that should be a big No on the keto diet. This meticulous attention often leads to intriguing questions, such as, "Can we indulge in apple cider vinegar (ACV) while sticking to keto?" Let's explore the role of apple cider vinegar (ACV) within the ketogenic framework.
What is Apple Cider Vinegar?
Apple Cider Vinegar is a type of vinegar that is made by the fermentation of the Apple cider. Apple cider vinegar (ACV) is a pungent, acidic, and slightly fruity vinegar made from apple juice. During the process, apple sugar is fermented by yeast or certain bacteria, by turning it into alcohol, and then vinegar. Like any other vinegar, the key component in ACV is the acetic acid. Apart from acetic acid, lactic acid, citric, and malic acid are the other components. It can be consumed in small quantities or taken as a supplement.
Nutritional Profile of Apple Cider Vinegar
One of the most attractive aspects of apple cider vinegar, especially for those of us on a restrictive diet, is its remarkably low calorie and carbohydrate content. Just 1 tablespoon (15 mL) of apple cider vinegar provides:
- Calories: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Total carbs: 1 gram
- Fiber: 0 grams
- Net carbs: 1 gram
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. Most major brands of ACV, including Bragg’s and Heinz, list 0 grams of total and net carbs on their food labels. Therefore, it’s important to look at the nutrient label of any product you intend to buy, as some brands may have fewer carbs than others.
ACV and the Keto Diet: A Perfect Match?
The short answer is yes! Apple cider vinegar can be incorporated into a ketogenic lifestyle. At just 1 gram of total carbs per tablespoon, it minimally contributes to our daily carb limit. Its low carbohydrate content aligns well with the typical daily carb limits for keto enthusiasts, which usually range between 20-50 grams of net carbs. Given these numbers, it's easy to see why many of us wonder whether ACV can be a staple in our keto routines.
Read also: Side Effects of Keto Apple Cider Vinegar Gummies
Potential Benefits of ACV on Keto
ACV supporters claim it can help you lose weight, improve digestion, reduce heartburn, remove skin tags, clear up your skin, and more. Some proponents argue that apple cider vinegar may support weight loss efforts due to its ability to promote fullness and regulate blood sugar levels. It’s been used as a medic to cure various ailments and health issues. Recently this vinegar is in trend for weight-loss reasons. Different weight-loss diets, especially the keto diet involves this healthy condiment. Here are some potential benefits.
Weight Loss
Numerous individuals who go on a keto diet so to adjust their blood glucose or oversee diabetes. ACV can positively affect blood glucose levels. ACV can additionally support this impact of keto since studies show vinegar admission lessens blood glucose and insulin reaction after meals. This impact is, by all accounts, credited to acidic corrosive the manner in which it hinders absorption. A 2009 study published in the journal Bioscience, Biotechnology, and Biochemistry found that taking 15 milliliters of apple cider vinegar per day for three months modestly reduced body weight and belly fat in 175 obese Japanese adults.
Appetite Control
ACV may help curb our cravings, potentially leading to reduced calorie intake. Kourtney Kardashian swears by ACV in helping her check hunger while discontinuous fasting. Hunger hormones are halfway interceded by insulin and blood glucose levels. They are likewise constrained by the speed of assimilation. Some evidence suggests that apple cider vinegar may help control appetite. It may promote feelings of fullness, potentially making it easier to resist snacking and overindulgence.
Blood Sugar Regulation
One of the most significant appeals of apple cider vinegar is its potential to stabilize blood sugar levels. Research hints that apple cider vinegar has a positive influence on insulin sensitivity and blood sugar levels.
Gut Health
Raw, unpasteurized ACV is often rich in probiotics due to the fermentation process, which can foster a healthy gut environment. Another exciting benefit of apple cider vinegar is its potential to support gut health. The acetic acid in ACV has been noted for its prebiotic properties, fostering a healthy gut microbiome.
Read also: Exploring Apple Cider Vinegar and Cranberry Juice
Cardiovascular Health
The greatest drivers of cardiovascular maladies, for example, coronary heart disease and atherosclerosis, are raised dimensions of ill will lipids (LDL cholesterol and triglycerides) and irritation. Mixes other than acidic corrosive in vinegar help check irritation and negative blood lipid profile, and those different mixes are likely polyphenols.
Antibacterial Properties
Since ACV is acidic, it can eliminate bacteria, parasites, and potentially even viruses.
Potential Risks and Mitigation Strategies
ACV isn’t risk-free. Because it’s super acidic, it can erode tooth enamel and even the lining of your digestive tract if you don’t dilute it or if you consume too much of it. While ACV may complement our diet, it's essential to remember that it is not a stand-in for proper eating habits and exercise. Here are some risks and how to mitigate them.
Tooth Enamel Erosion and Digestive Issues
Apple cider vinegar is highly acidic, which can lead to tooth enamel erosion and irritation of the digestive tract if consumed in excess or without dilution. Apple cider vinegar is highly acidic, which can pose a risk to tooth enamel and digestive health if consumed undiluted. To enjoy its benefits while mitigating these risks, make sure to dilute your ACV in a glass of water (approximately 1 tablespoon of ACV in 8 ounces of water) before sipping. To be extra kind to your teeth, you can also sip your ACV concoction through a straw. Note that ACV mixed into salad dressings or used in cooking doesn’t harm your teeth.
Gastrointestinal Discomfort
Excessive consumption of ACV can result in gastrointestinal discomfort, including nausea or digestive upset.
Read also: A natural elixir for wellness
Not a Substitute for Healthy Habits
While ACV may complement our diet, it's essential to remember that it is not a stand-in for proper eating habits and exercise.
How to Incorporate ACV into Your Keto Diet
Wanna get some ACV in your diet and actually enjoy it? Try cooking with it! Its flavor and acidity make it a great addition to marinades and salad dressings. It’s also a perf addition to some super-refreshing keto-friendly drinks. And if you wanna knock out dessert while getting your daily dose of ACV, keto-friendly ACV gummy candy is calling your name. Generally, you can use ACV in any recipe that calls for vinegar - just remember that it’s got a pretty unique flavor. Here are some ideas:
- Diluted Drink: Combine one tablespoon of ACV with water and a few drops of natural sweetener to create a refreshing beverage to sip on throughout the day.
- Salad Dressings:
- Marinades:
- Pickling and Canning: Use ACV in recipes for pickling or canning, ensuring delightful flavors while minimizing carbs.
Integrating ACV into your timing strategy can also be beneficial. Some individuals find that taking diluted apple cider vinegar about 20 minutes before meals could enhance feelings of fullness, potentially assisting in portion control.
Recommended Dosage and Safety Measures
Don’t consume more than 4 tablespoons per day (larger doses haven’t really been studied), and make sure it’s either used in cooking or diluted in at least 8 ounces of water per tablespoon of vinegar to reduce its corrosive effects. As such, it’s important to limit your ACV intake and dilute it well. ACV doses greater than 2 tablespoons (30 mL) daily haven’t been widely studied, so it’s best to stick to this amount or less per day. When you take it as a supplement, make sure that each tablespoon (15 mL) is diluted in at least 1 cup (240 ml) of water so that it’s not as powerfully acidic (1).
Keto-Friendly Alternatives to ACV
Allergic or just not wild about the idea of taking vinegar every day? Here are some keto-friendly alternatives that may also help you lose weight a little more effectively.
MCT Oil
Medium chain triglyceride (MCT) oil is made from fatty acids that consist of, well, medium chains of carbon, rather than short or long chains. MCTs have some unique properties that may make them useful for weight loss - particularly on keto. A 2018 study found that supplementing with MCT oil helped people get into ketosis (the state of burning fat for fuel instead of carbs) faster and with fewer side effects than people who supplemented with sunflower oil, with is made up mostly of long-chain fatty acids. Other studies - including some from the early 2000s and a more recent one from 2017 - suggest MCT oil may help you fill up more quickly and burn more fat, both of which are super helpful if you’re trying to shed some pounds.
Exogenous Ketones
Ketones are the fuel your body produces from fat (either dietary fat or stored body fat) in the absence of carbs. Burning ketones from stored body fat is kinda the main goal if you’re doing keto for weight loss. But you can also supplement by taking exogenous ketones (ones from outside your body). One small 2018 study suggests that supplementing with exogenous ketones may reduce appetite, hunger levels, and desire to eat by directly affecting ghrelin (the hunger hormone).
Just remember that supplements (ACV included) aren’t magic weight loss potions. The most important thing you can do to be successful on keto is stay consistent with the diet and avoid unnecessarily over-restricting your calorie intake, which can set you up for failure. These supplements are just sugar-free sprinkles on your keto-friendly cupcake.
Alternative Carb-Free Vinegars
At just 1 gram of carbs per 1-tablespoon (15-mL) serving, ACV is definitely doable on keto as a light garnish or occasional dressing. However, many people on keto limit their daily carb intake to 50 grams of total carbs or 25 grams of net carbs. Thus, ACV not be the best way to spend your carb allotment since it provides negligible calories (6). What’s more, some other vinegars - including white vinegar and rice vinegar - are completely carb-free and may be a better fit. They won’t add extra carbs to marinades, salad dressings, or any other recipes that call for vinegar. Remember to check the nutrient label on your ACV to confirm its carb count.
Conclusion
In conclusion, apple cider vinegar can undoubtedly be a part of our keto lifestyle, thanks to its minimal carbohydrate content and potential health benefits. With its low carbohydrate content, potential health benefits, and versatile uses, ACV serves as a helpful tool in our wellness toolkit. As responsible wellness advocates, we at BUBS Naturals encourage you to experiment creatively with apple cider vinegar while prioritizing your health. While it may not be a miracle worker, it certainly can enhance enjoyment and diversity in our meals and beverages. We recommend using it in moderation while keeping a close eye on how it personally affects you. Ultimately, the focus should remain on a balanced, nutrient-dense keto diet combined with an active lifestyle.