Apple Cider Vinegar: Keto Friend Or Foe?

Apple cider vinegar is a pungent, acidic, and slightly fruity vinegar made from apple juice. It is widely used in cooking and has earned a reputation as a home remedy for a variety of ailments. It is also used for weight loss, as some research suggests that it may help reduce your appetite and regulate your blood sugar levels.

Apple cider vinegar is keto-friendly, with only 3 calories and trace amounts of carbs (about one-tenth of a gram) in a 1-tablespoon serving. However, there is no conclusive evidence that it helps with weight loss for people on the keto diet.

Apple cider vinegar is very acidic and may corrode your teeth if not properly diluted. It is recommended to limit your intake to 2 tablespoons or less per day, and dilute it in water.

Apple cider vinegar is keto-friendly

ACV might be helpful if you're on keto to lose weight. A handful of studies have suggested that vinegar may help promote fullness and increase fat loss, but nothing is definitive. These effects are not specific to people on keto, either.

The key ingredient in ACV is acetic acid, which gives ACV its acidity, taste, smell, and all-around vinegar-ness. Researchers suspect most of the noted benefits of vinegar in studies are linked to acetic acid.

Increased fullness

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

Better blood sugar control

A handful of studies have found that ACV may help promote better blood sugar management. Keeping blood sugar levels stable may help lower your calorie intake by reducing instances of hanger (and subsequent eating-whatever-you-can-grab) from low blood sugar.

More fat loss

One 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.

However, there's not enough research to be overwhelmingly convinced of ACV's benefits for weight loss. These studies were all small, and there haven't been many studies to begin with. ACV may help, but it may not.

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.

Do not consume more than 4 tablespoons per day (larger doses haven't 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.

To be extra kind to your teeth, you can also sip your ACV concoction through a straw.

ACV alternatives for keto

Allergic to ACV or just not wild about the idea of taking vinegar every day? Here are some keto-friendly alternatives that may also help with weight loss:

Medium-chain triglyceride (MCT) oil is made from fatty acids that consist of 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 faster and with fewer side effects than people who supplemented with sunflower oil, which is made up mostly of long-chain fatty acids.

Other studies suggest that MCT oil may help you fill up more quickly and burn more fat, both of which are helpful if you're trying to shed pounds.

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 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 the desire to eat by directly affecting ghrelin (the hunger hormone).

Remember that supplements (ACV included) aren't magic weight loss potions. The most important thing you can do to be successful on keto is to stay consistent with the diet and avoid unnecessarily restricting your calorie intake, which can set you up for failure. These supplements are just sugar-free sprinkles on your keto-friendly cupcake.

ACV may help with weight loss

Apple cider vinegar (ACV) is widely used in cooking and has also earned a reputation as a home remedy for a variety of ailments. ACV has been shown to have some very powerful anti-glycemic properties, which may be of interest to those who are insulin resistant, have type-2 diabetes, or are on a low-carb diet.

ACV might be helpful if you’re on a keto diet to lose weight. A handful of studies have suggested that vinegar may help promote fullness and increase fat loss, but nothing is definitive. Here are three key ways that ACV may help with weight loss:

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

Better blood sugar control: A handful of studies have found that ACV may help promote better blood sugar management. Keeping blood sugar levels stable may help lower your calorie intake by reducing instances of hanger (and subsequent eating) from 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.

Overall Thoughts

While ACV may help with weight loss, there’s not enough research to be overwhelmingly convinced of its benefits. These studies were all pretty small, and more research is needed. ACV may help, but it may not.

ACV can be used in cooking

Apple cider vinegar (ACV) is a versatile ingredient that can be used in a variety of dishes, adding a tangy flavour to your meals. Here are some ways in which you can incorporate ACV into your cooking:

Marinades and Glazes

The tangy flavour of ACV makes it an excellent base for marinades and glazes. For instance, you can combine ACV with wine, garlic, soy sauce, onion, and cayenne pepper to create a delicious steak marinade. Alternatively, mix ACV with apple cider, Dijon mustard, and red pepper flakes to create a mouth-watering glaze for pork chops.

Salad Dressings

ACV is a key ingredient in many salad dressings, such as vinaigrettes. You can make a simple vinaigrette by mixing ACV with olive oil, salt, and pepper. You can also experiment with adding other ingredients like honey, Dijon mustard, or herbs to create your own unique vinaigrette.

Meat and Poultry

Adding ACV to your meat and poultry dishes can help tenderise the meat and enhance its flavour. For example, you can use ACV to make a delicious pan sauce for chicken breasts or a beef stew. Just remember to balance the acidity of the ACV with other ingredients like butter or oil.

Pickling

ACV has been used as a pickling agent for thousands of years. You can easily find recipes online for pickling vegetables like cucumbers, onions, or carrots using ACV. Pickling is a great way to preserve your summer harvest and enjoy your favourite vegetables all year round.

Soups and Stews

Adding a splash of ACV to your soups or stews can brighten up the flavours and give them a tangy twist. It goes particularly well with beef stews and chicken soups. Just remember to add it gradually and taste as you go to avoid making the dish too acidic.

Baking

ACV can also be used in baking, especially when making vegan treats that don't include eggs. It helps to enhance the flavour and improve the texture of baked goods. You can also use ACV in recipes for homemade candies and caramels.

ACV can be diluted in water

Apple cider vinegar (ACV) is a pungent, acidic, and slightly fruity vinegar made from apple juice. It is widely used in cooking and has earned a reputation as a home remedy for a variety of ailments. ACV can be diluted in water and is safe to consume on the keto diet.

ACV is keto-friendly, with only 1 gram of net and total carbs in a 1-tablespoon (15-mL) serving. It has no fat, calories, or protein. However, on the keto diet, it is generally used as a light garnish or occasional dressing.

When diluting ACV in water, it is important to use a ratio of at least 1 tablespoon (15 mL) of ACV to 1 cup (240 mL) of water. This helps to reduce the corrosive effects of ACV on the teeth and digestive tract.

Some people choose to drink their diluted ACV with a straw to further protect their teeth. While ACV can be consumed on its own, it is also commonly used in cooking, such as in marinades, salad dressings, and keto-friendly drinks.

While ACV may have some potential benefits for weight loss and blood sugar control, more research is needed to confirm these effects. It is important to note that ACV is not a magic weight loss potion, and consistent adherence to the keto diet and calorie intake are more important for weight loss success.

In summary, ACV can be diluted in water and is safe to consume on the keto diet, but it should be done so in moderation to avoid potential side effects.

ACV may have health benefits

Improved Blood Sugar Balance

Apple cider vinegar has been shown to help balance blood sugar levels, especially when consumed with or before a meal. This can be beneficial for individuals with insulin resistance or type-2 diabetes. Additionally, better blood sugar control may help reduce instances of hanger and subsequent eating, leading to lower calorie intake.

Increased Fullness and Better Digestion

Some studies suggest that ACV may promote a feeling of fullness and reduce appetite. This effect could be beneficial for weight loss and improving digestion by enhancing digestive juice production and gallbladder function.

Fat Loss

A 2009 study found that consuming 1-2 tablespoons of vinegar per day for 12 weeks resulted in a significant reduction in body weight, body mass index, and waist circumference. However, more research is needed to confirm these findings.

Improved Gut Health

Raw, unpasteurized ACV is fermented and contains probiotics, which are known to have benefits for gut health.

Other Potential Benefits

Apple cider vinegar is also believed to have additional health benefits, such as reducing heartburn, improving skin health, and boosting the immune system. However, more scientific research is required to support these claims.

Frequently asked questions