Apple Cider Vinegar: Keto Poop Trigger?

Apple cider vinegar is a popular home remedy with a range of purported health benefits, from curbing appetite and burning fat to reducing cancer risk and preventing diabetes. But does it help with digestion? And is it safe to consume on a keto diet?

Apple cider vinegar is keto-friendly, with a low carb and calorie count. However, its high acidity means it can damage tooth enamel and the digestive tract if not diluted properly. While it may help with weight loss by suppressing appetite and improving blood sugar control, the evidence is not conclusive.

So, while apple cider vinegar is generally safe to consume on a keto diet, it should be done in moderation and diluted with water to avoid potential side effects.

Apple cider vinegar is keto-friendly

Apple cider vinegar (ACV) is a popular condiment often touted as a miracle food. It is made from fermented apple juice and has been used as a home remedy for various ailments. ACV is also commonly used in cooking, such as in salad dressings, marinades, and stir-fries.

ACV is keto-friendly because it is a low-carb condiment. One tablespoon provides only 0.1g to 1g of carbohydrates, along with a small dose of several minerals and phytochemicals. It also contains minimal calories, fat, or protein. Therefore, ACV can be consumed on the keto diet in small amounts, such as a light garnish or occasional dressing.

There are several potential benefits of consuming ACV on the keto diet. Firstly, ACV can help with improved blood sugar control. Studies have shown that vinegar intake can reduce blood glucose levels and the resulting insulin response after meals. This is especially beneficial for people with diabetes or prediabetes.

Secondly, ACV may aid in appetite control. Since ACV slows down digestion and improves blood glucose levels, it can help control appetite and curb hunger. This may be helpful for weight loss and appetite management.

Thirdly, ACV may have positive effects on cardiovascular health. A mouse study found that ACV can reduce LDL cholesterol, triglycerides, and inflammation, which are major drivers of cardiovascular diseases.

Finally, ACV can help fight bacteria and viruses due to its acidic nature. It can kill bacteria, fungi, and possibly even viruses by disrupting their membranes.

However, it is important to consume ACV in moderation as it is highly acidic. Consuming large amounts of undiluted ACV can damage teeth and bones. It may also cause digestive issues, such as nausea and delayed stomach emptying. To consume ACV safely, it is recommended to start with small amounts (1 tablespoon or less) and dilute it with water or use it in cooking.

In conclusion, apple cider vinegar is keto-friendly and may offer several health benefits. However, it should be consumed in moderation to avoid potential side effects.

It may help with weight loss

Apple cider vinegar (ACV) is a popular condiment often touted as a miracle food. It is made from fermented apple juice and has been used for a long time in human history, possibly even as far back as the Babylonian Period. While it is widely used in cooking, it has also earned a reputation as a home remedy for a variety of ailments.

ACV is keto-friendly and can be consumed in small amounts as a light garnish or occasional dressing. It has just 1 gram of total and net carbs per 1-tablespoon (15-mL) serving.

Increased Fullness

A small 2005 study noted that vinegar eaten with white bread increased self-reported satiety (fullness) levels. This suggests that vinegar may help you feel full quicker.

Better Blood Sugar Control

ACV may help promote better blood sugar management by providing a more gradual release of blood glucose. Keeping blood sugar levels stable may help lower your calorie intake by reducing instances of hanger (and subsequent eating) caused by low blood sugar.

More Fat Loss

A high-quality 2009 study found that vinegar intake of 1 to 2 tablespoons a day for 12 weeks was associated with a significant reduction in body weight, body mass index, and waist circumference.

Appetite Control

ACV slows down digestion and leads to a more favourable release of blood glucose, which may help control appetite. Appetite hormones are partially mediated by insulin and blood glucose levels.

While ACV may help with weight loss, it is important to note that the research is limited and more studies are needed to confirm its effectiveness. Additionally, ACV is highly acidic and can cause tooth erosion and damage to the digestive tract if not diluted properly. It is recommended to limit intake to 2 tablespoons (30 mL) or less per day and dilute each tablespoon in at least 1 cup (240 ml) of water.

It can be used in cooking

Apple cider vinegar is a versatile ingredient that can be used in a variety of ways in cooking. Here are some ideas on how to incorporate it into your meals:

Dressings and Marinades

Apple cider vinegar is a great addition to salad dressings, especially vinaigrettes, yoghurt-based dressings, and Caesar dressings. It can also be used as a marinade for chicken and fish, tenderising the meat and bringing out the flavours. It is a good substitute for lemon juice in seafood marinades and a keto-friendly option.

Drinks

You can add a spoonful of apple cider vinegar to a glass of water in the morning, or add other ingredients such as cinnamon, ginger, turmeric, or lemon juice for more flavour. It can also be used in detox drinks and smoothies.

Baking

Apple cider vinegar can be used in baking to add fluffiness to cakes and cookies. It reacts with baking soda to create carbon dioxide bubbles, and its fruity flavour cooks out of the finished product.

Balancing Flavours

A splash of apple cider vinegar can be added to sauces, soups, or gravies that are too salty. It will cut through the saltiness and add a hint of sweetness. It can also be used in cheese sauces.

Poached Eggs

Adding a splash of apple cider vinegar to the water when poaching eggs will help firm up the egg whites while keeping the yolks runny.

Pickling

Apple cider vinegar is also great for pickling. You can make a brine by combining vinegar, water, and salt, and then boiling it. This can be used to pickle cucumbers, garlic, onions, or other vegetables.

These are just a few ways that apple cider vinegar can be used in cooking to enhance the flavour and texture of your dishes.

It may improve blood sugar control

Apple cider vinegar (ACV) is a popular condiment often touted as a miracle food. It is made from fermented apple juice and has been used for medical purposes throughout history. ACV is allowed on a keto diet as it is a low-carb condiment. One tablespoon provides only 0.1g of carbohydrates.

ACV can be beneficial for improving blood sugar control. Studies show that vinegar intake can reduce blood glucose levels and the resulting insulin response after meals. This effect is attributed to the acetic acid in ACV, which slows down digestion and glucose production in the fasted state. A review of clinical trials concluded that adding vinegar to the diet for 8-12 weeks resulted in a small but significant reduction in long-term glycemic control. Another study found that ACV increased glucose uptake in muscles compared to a placebo, suggesting that it may improve insulin sensitivity.

However, it is important to note that the research on ACV's effects on blood sugar is not conclusive, and more studies are needed to determine its true benefits. Additionally, ACV should be consumed in moderation and diluted with water to prevent damage to the teeth and digestive tract.

• Make a "detox" drink by adding a spoonful of ACV to a glass of water. You can also add ingredients like cinnamon, ginger, turmeric, or lemon juice for extra flavor.
• Use it in salad dressings, such as vinaigrettes, yogurt-based dressings, or Caesar.
• Marinate chicken and fish with ACV to bring out the flavors and tenderize the meat.
• Add it to stir-fries or use it as a substitute for rice vinegar in sweet-and-sour sauces.

It may be harmful to teeth and bones

Apple cider vinegar (ACV) is highly acidic, and consuming it in large amounts undiluted can be harmful to your teeth and bones. ACV can erode tooth enamel and even the lining of your digestive tract if not diluted or if consumed in excess. It is important to limit your intake to no more than 2-4 tablespoons per day, diluted in at least 8 ounces of water per tablespoon. Drinking diluted ACV with a straw can also help to limit its contact with your teeth.

In one study, dental enamel from wisdom teeth was soaked in different types of vinegar for several hours, and all teeth experienced some mineral loss after four hours. While this study was conducted in a laboratory setting and not in a human mouth, it still demonstrates the potential for ACV to harm tooth enamel.

There is also an extreme case of a woman who drank a cup of ACV daily for six years and was diagnosed with osteoporosis and low blood potassium levels. Her doctors attributed this to the vinegar's acidity, which caused minerals to be leached from her bones. However, this is an isolated case, and more research is needed to establish a direct cause-and-effect relationship.

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