Apple cider vinegar (ACV) and the ketogenic (keto) diet have both garnered attention for their potential health benefits, particularly in the areas of weight loss, blood sugar control, and overall metabolic health. While each has its own set of purported advantages and risks, understanding how they interact and what the science says is crucial before incorporating them into your health regimen.
What is Apple Cider Vinegar?
Apple cider vinegar is made with crushed fermented apples, yeast, and sugar. It's used as an ingredient in foods such as salad dressings, pickles, and marinades. The process involves two steps. First, the apples are crushed and yeast is added to speed up the fermentation process, so the sugar converts into alcohol after a few weeks. Then, natural bacteria break the alcohol down into acetic acid, which gives vinegar its tangy taste and odor. Most ACV you find in the grocery store is the clear, pasteurized, and filtered type. But you can also buy raw, unfiltered ACV that contains a cloudy sediment. Called "the mother," this substance is made up of settled bacteria and yeast. Some people give the mother credit for ACV's health benefits and it's thought to contain small amounts of probiotics (healthy bacteria) that are good for gut health.
Vinegar is an excellent source of potassium, magnesium, calcium, and phosphorus. Some types of vinegar can also be a good source of antioxidants. The darker the vinegar, the more antioxidants remain in the liquid. Darker vinegars are generally less refined than lighter vinegars, with healthy compounds in the liquid affecting taste and color.
Potential Benefits of Apple Cider Vinegar
While many people have used ACV as a home remedy, research has started to reveal some of its potential health benefits:
- Weight Loss: Some studies suggest that ACV may aid in weight loss. One study showed that taking 1-2 tablespoons of ACV a day helped people following a reduced-calorie diet lose a few extra pounds.
- Lower Cholesterol: The same small study that reported that ACV boosted weight loss also found that it lowered the total cholesterol levels of study subjects who took it. It also increased their "good" cholesterol and lowered levels of triglycerides (fats in the blood).
- Lower Blood Sugar: Several smaller studies have reported that taking a tablespoon or two could lower your blood sugar after meals.
Risks and Side Effects of Apple Cider Vinegar
Despite its potential benefits, ACV is not without its risks:
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- Delayed Stomach Emptying: ACV may reduce the rate at which food leaves the stomach, potentially worsening symptoms of gastroparesis, which includes heartburn, bloating, and nausea.
- Digestive Side Effects: Some people may experience unpleasant digestive symptoms like nausea when consuming ACV.
- Low Potassium Levels and Bone Loss: There is a case report of low blood potassium and osteoporosis likely caused by drinking too much apple cider vinegar.
- Erosion of Tooth Enamel: The acetic acid in vinegar may weaken dental enamel, leading to loss of minerals and tooth decay.
- Throat Burns: The acetic acid in apple cider vinegar has caused throat burns in children.
- Skin Burns: There have been reports of skin burns occurring in response to attempts to treat moles and infections with apple cider vinegar.
- Drug Interactions: A few medications may interact with apple cider vinegar, including diabetes medication, Digoxin (Lanoxin), and certain diuretic drugs.
Safe Consumption of Apple Cider Vinegar
To consume ACV safely, follow these guidelines:
- Limit your intake: Start with a small amount and gradually work up to a maximum of 2 tablespoons (30 mL) per day, diluted in water, depending on your personal tolerance.
- Minimize tooth exposure to acetic acid: Try diluting the vinegar in water and drinking it through a straw. Rinse with water after taking it and wait at least 30 minutes before brushing your teeth.
- Consider avoiding it if you have gastroparesis: Avoid apple cider vinegar or limit the amount to 1 teaspoon (5 mL) in water or salad dressing.
- Be aware of allergies: Allergies to apple cider vinegar are rare, but if you experience an allergic reaction, stop taking it immediately and call your doctor.
The Ketogenic Diet Explained
The keto diet is a high-fat, very low-carbohydrate diet that forces the body into a metabolic state called ketosis. When carbohydrate intake is drastically reduced, the body begins to break down fat for energy, producing ketones as a byproduct. These ketones become the body's primary fuel source.
The keto diet typically involves consuming a restricted list of foods like meat, eggs, nuts, and fish, while avoiding foods like fruit, sugar, beans, and high-carb veggies. Keeping your body in ketosis can be hard. Keto gummies are made with exogenous ketones, which is a fancy term for ketones you get from an outside source. Keto gummies may help the process of ketosis continue, but you need to be in ketosis first.
Potential Benefits of the Keto Diet
The keto diet has been associated with several potential health benefits:
- It can help your metabolism speed up.
- Increase your muscle mass.
- Improve your blood pressure - all while helping you lose fat.
- During the initial six to 12 months of the diet, individuals may experience blood pressure, blood sugar, and triglyceride decreases.
- Some research has shown the keto diet to be helpful for some specific mental health and cognitive conditions.
- The keto diet can be helpful for weight loss.
Risks and Side Effects of the Keto Diet
The keto diet is not without its potential risks and side effects:
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- Ketogenic, or keto, diet side effects and complications can include dehydration, diarrhea, nutrient deficiencies, kidney stones, and reduced athletic performance.
- This type of diet can cause individuals to have water loss before fat loss.
- Kidney stones are more likely to occur in people without kidney disease following keto because of the focus on animal-based and high-fat foods.
- Ketosis can trigger ketoacidosis in individuals with type 1 diabetes.
- For some people, going on the keto diet can lead to the keto flu.
- The diet is not safe for everyone, such as those with kidney or liver problems.
- Low-density lipoprotein (LDL) cholesterol levels increase with increased consumption of foods with saturated fats like beef, pork, cheese, and butter.
Keto Gummies: Benefits and Risks
Keto gummies are supplements that contain exogenous ketones, which are ketones from an outside source. 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.
While there’s limited research on the benefits of keto gummies, 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.
Combining Apple Cider Vinegar and Keto
When considering combining ACV and keto, it's important to proceed with caution and awareness of the potential interactions and risks.
Potential Synergistic Effects
Both ACV and the keto diet are believed to have positive effects on blood sugar control. ACV might enhance insulin sensitivity and lower blood sugar levels after meals, while the keto diet restricts carbohydrate intake, leading to more stable blood sugar levels. Combining these approaches might offer additional benefits for individuals managing diabetes or insulin resistance.
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Considerations for Implementation
- Start Slowly: When introducing ACV into a keto diet, begin with small amounts to assess tolerance.
- Monitor Blood Sugar: If you have diabetes or insulin resistance, closely monitor your blood sugar levels when combining ACV and keto, as both can lower blood sugar.
- Stay Hydrated: The keto diet can have a diuretic effect, potentially leading to dehydration. ACV, with its acetic acid content, can also affect fluid balance.
- Consult a Healthcare Professional: Before making significant dietary changes, especially if you have underlying health conditions or are taking medications, consult a healthcare professional.