Apple Cider Vinegar: Keto-Friendly Superfood?

Apple cider vinegar (ACV) is a popular condiment often touted as a miracle food. From curbing appetite and burning fat to reducing cancer risk and preventing diabetes, it may seem like ACV can do it all. But is it keto-friendly?

The short answer is yes. 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, if you're on keto, you may want to consider carb-free alternatives like white vinegar or rice vinegar.

ACV has a unique flavour and is a great addition to marinades and salad dressings. It can also be consumed as a drink, diluted in water, or added to other liquids like bone broth.

While ACV has potential health benefits, it should be consumed in moderation. It is extremely acidic, and supplemental doses have been linked to severe cases of tooth erosion and esophagus damage. It's best to limit your intake to 2 tablespoons (30 mL) or less per day and dilute it in at least 1 cup (240 ml) of water.

ACV is keto-friendly

Apple cider vinegar (ACV) is keto-friendly. A 1-tablespoon serving contains only 3 calories and trace amounts of carbs (about one-tenth of a gram) — no need to track it!

ACV is a pungent, acidic, and slightly fruity vinegar made from fermented apple juice. It is a popular condiment often touted as a miracle food. ACV has been used for medical purposes since the Babylonian Period. It has been used to manage wounds, avoid infection during autopsies, and treat swelling, poison ivy rash, dry cough, stomachache, and high blood sugar.

ACV is a low-carb condiment that can be taken by keto dieters. It has been shown to help balance blood sugar response, improve fat burning, and curb sugar cravings. It may also help with weight loss, as some research suggests that vinegar may help reduce your appetite and regulate your blood sugar levels.

There are several ways to use ACV on a keto diet:

• Make a "detox" drink by adding a spoonful of ACV to a glass of water. You can also add other flavorful antioxidant-rich ingredients such as cinnamon, ginger, turmeric, or lemon juice.
• Add it to salad dressings, including vinaigrettes, yogurt-based dressings, and Caesar.
• Use it for marinades for chicken and fish.
• Add it to stir-fries.

While ACV is keto-friendly, it is important to note that it is very acidic and can damage tooth enamel and upset your stomach if consumed in large quantities. It is recommended to limit intake to 2 tablespoons per day and dilute it in water.

ACV may help with weight loss

Secondly, ACV can aid in blood sugar control, which helps lower calorie intake by reducing instances of reactive eating due to low blood sugar. This was supported by a study that found consuming vinegar before a meal significantly reduced blood sugar spikes in people with insulin resistance or type 2 diabetes.

Thirdly, ACV may promote fat loss. A 2009 study found that participants who consumed 1-2 tablespoons of vinegar daily for 12 weeks experienced a reduction in body weight, body mass index, and waist circumference.

Lastly, ACV can be used as an appetite suppressant. Kourtney Kardashian, for example, uses ACV to curb hunger while intermittent fasting. However, it is important to note that one study found that ACV may reduce appetite by making people nauseous.

While ACV may aid in weight loss, it is not a magic bullet, and more research is needed to confirm its effectiveness. Additionally, it is important to consume ACV in moderation and dilute it with water to prevent damage to the teeth and digestive tract.

ACV can improve blood sugar control

Apple cider vinegar (ACV) is a popular condiment often touted as a miracle food. From curbing appetite and burning fat to reducing cancer risk and preventing diabetes, it may seem like ACV can do it all.

ACV is made from fermented apple juice. It has been in use for a long time in human history, possibly even as far back as the Babylonian Period. Even back then, people used it for medical purposes.

ACV can have a beneficial impact on blood glucose levels. Studies show that vinegar intake can reduce blood glucose levels and the resulting insulin response after meals. This effect seems to be attributed largely to acetic acid, as it slows down digestion. However, acetic acid also seems to slow down glucose production in the fasted state.

One study involving 12 diabetic patients compared vinegar to a placebo in their effects on blood glucose uptake in the muscles. This study found that vinegar increased glucose uptake compared to the placebo, possibly suggesting that vinegar may improve insulin sensitivity.

In addition, ACV may help balance blood sugar response when strategically utilized around mealtime. Research has shown that in certain instances, apple cider vinegar was able to reduce the glycemic index of a carbohydrate-rich meal (white bread) from 100 to 64.

How to Use ACV

If you're not used to using ACV and need ideas on how to incorporate it into your diet, here are some popular keto-friendly uses:

• Make a "detox" drink by adding a spoonful of ACV to a glass of water in the morning.
• Add it to salad dressings. The unfiltered variety of ACV that contains the "mother" has a more complex taste that you'll likely find alluring.
• Use it for marinades. ACV can be a good lemon juice substitute for seafood marinades, and it's an especially good keto lemon substitute with fewer carbs.
• Add it to stir-fries. Sweet-and-sour sauces usually include vinegar as an ingredient. You can substitute rice vinegar with ACV in these recipes.

It's important to remember that ACV is acidic, and acidic ingredients can damage tooth enamel and upset your stomach if you consume too much. A couple of tablespoons a day shouldn't be a problem, but consistently going overboard will cause issues.

ACV can be used in cooking

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

Marinades and Dressings

ACV is an excellent ingredient for marinades and dressings. Its acidity helps to tenderize meat and enhance flavours. It is a popular ingredient in marinades for meats, poultry, and vegetables. You can also use ACV to make salad dressings, such as a vinaigrette, by combining it with olive oil, Dijon mustard, and honey.

Pickling

Pickling is a traditional method of preserving food using ACV. By submerging fruits, vegetables, or meats in a brine solution of ACV, water, salt, and spices, you can create delicious and tangy pickles. The acidity of ACV inhibits the growth of harmful bacteria, ensuring the safety and longevity of the pickled food.

Baking

ACV can be used as a natural leavening agent in baking. It reacts with baking soda or baking powder to create carbon dioxide bubbles, helping dough and batter rise. ACV also enhances the texture and flavour of baked goods, creating a moist and tender crumb. It adds a subtle tanginess that complements sweet treats like cakes, muffins, and quick breads.

Soups and Stews

Adding a splash of ACV to soups and stews can enhance their flavour and add a tangy twist. It helps to balance flavours and brighten the overall taste. ACV is especially useful in hearty dishes with rich ingredients, as it adds a refreshing contrast. It can also help to tenderize tougher cuts of meat commonly used in soups and stews.

Ethnic Cuisines

ACV is commonly used in various ethnic cuisines, including Asian, Mediterranean, and Latin American. In Asian cuisine, ACV is used in sweet and sour dishes, sushi rice, and Korean kimchi. Mediterranean cuisines use ACV in marinades, vinaigrettes, and dips like hummus or tzatziki. In Latin American cuisine, ACV is a key ingredient in marinades for meats and ceviche.

Beverages

You can also incorporate ACV into beverages. Try making an ACV lemonade by mixing ACV with lemon juice, water, and honey or maple syrup. For a fizzy option, make an ACV spritzer with sparkling water and fruit juice. You can even add ACV to cocktails and mocktails for a unique twist.

ACV can be diluted in water

Apple cider vinegar (ACV) is a pungent, acidic, and slightly fruity vinegar made from fermented apple juice. It has been used in cooking and natural medicine for thousands of years. ACV is known to have many health benefits, including aiding weight loss, improving blood sugar levels, improving digestion, and reducing the risk of heart disease.

ACV is highly acidic, with a pH of between 2.5 and 3.0, and can harm your teeth and throat if consumed undiluted. It is important to dilute ACV in water before drinking it to prevent potential damage to your teeth and digestive tract. The recommended dilution ratio is 5 to 10 parts water to 1 part ACV. Each dose of ACV should be limited to 1-2 tablespoons (15-30ml) and should be consumed with at least 1 cup (240ml) of water. It is also recommended to drink diluted ACV through a straw to minimise contact with your teeth.

Drinking diluted ACV before meals can help regulate blood sugar levels, especially for people with insulin resistance. It slows the rate of stomach emptying and prevents large blood sugar spikes after meals. It also improves insulin sensitivity, helping to lower blood sugar levels. For this purpose, a dose of 4 teaspoons (20ml) of ACV diluted in water should be consumed before a high-carb meal.

ACV can also be used as a natural remedy for polycystic ovarian syndrome (PCOS). A dose of 1 tablespoon (15ml) of ACV diluted in about 7 ounces (100ml) of water, consumed daily after dinner, has been found to improve hormone levels and regulate periods in females with PCOS.

In addition to its health benefits, ACV can be used in cooking. It can be added to salad dressings, marinades for meats and vegetables, and soups or stews. When used in these ways, ACV does not harm your teeth as it is not consumed directly.

Frequently asked questions