Is Apple Cider Vinegar Keto-Friendly? (2024)

FAQs

Is Apple Cider Vinegar Keto-Friendly? ›

You can drink the vinegar, says Mancinelli (once it's turned into an acid, it's no longer a carbohydrate), but there's still some residual sugar in it, so drinking a lot of it isn't keto-friendly.

The bottom line

ACV is a flavorful vinegar for salad dressings and marinades. At just 1 gram of carbs per tablespoon (15 mL), it's perfectly keto-friendly. Still, white vinegar and rice vinegar work just as well in the kitchen and are carb-free. Thus, you may want to consider other vinegars instead.

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

Research has shown that consuming acetic acid—the active ingredient in ACV—affects the way starches are broken down during digestion. The delayed absorption of sugar from carbohydrates improves the insulin response to blood sugar and thus promotes better blood sugar control.

A daily spoonful of apple cider vinegar was associated with weight loss of 13 to 16 pounds over three months in young people who were overweight or had obesity, according to new research published in BMJ Nutrition, Prevention, and Health.

Apple cider vinegar isn't likely to be effective for weight loss. Proponents of apple cider vinegar claim that it has numerous health benefits and that drinking a small amount or taking a supplement before meals helps curb appetite and burn fat. However, there's little scientific support for these claims.

Aside from potentially lowering fasting blood sugar, drinking apple cider vinegar right before bed doesn't appear to make much of a difference in terms of its health benefits. To prevent adverse effects, it's best to enjoy it diluted or in a dressing and at least 2-3 hours before lying down.

One of the biggest drawbacks of the ACV diet is that healthy habits are not encouraged. There are no guidelines on calorie intake, portion size, or healthy foods to eat. For example, an apple cider vinegar diet that is also high in processed foods could lead to weight gain and other health issues.

Drinking apple cider vinegar straight could damage your teeth and your throat. So, it's always best to dilute your apple cider vinegar with water or mix it into a drink or food dressing.

But also know that diluted apple cider vinegar — one or two tablespoons mixed into a glass of water — should be consumed in moderation. Dr. Kalakota says it's a good idea to limit yourself to a glass of it per day, though this amount isn't known to bring any health benefit.

What happens to your gut when you drink apple cider vinegar? ›

Even though prebiotics and probiotics are good for your microbiome, consuming a lot of ACV can disrupt the balance of your gut bacteria. This could lead to digestive issues, such as acid reflux, bloating, or diarrhea.

If you have low potassium levels (hypokalemia), too much apple cider vinegar could make the condition worse. That's because large amounts can reduce potassium levels. Avoid overusing ACV if you have kidney disease, since your kidneys might not be able to handle high levels of acid.

Limited research suggests apple cider vinegar may help lower blood sugar. If you want to try it, mix 1 teaspoon of the vinegar with a glass of water. It's a good idea to consult with your doctor first. Type 2 diabetes is a preventable chronic disease that affects how your body controls sugar (glucose) in your blood.

In one study involving 175 human participants, researchers noted that after 12 weeks, those who took either 1 or 2 tablespoons of apple cider vinegar saw a small decrease in weight, belly fat, and blood fat levels.

A tablespoon of undiluted ACV only contains about 3 calories. And it has even less when it's diluted with water. This means that unless you have a *ton* of it (and please, don't do that!), ACV won't break your fast.

Are Apples Keto-Friendly? Apples are generally not considered keto-friendly as they are relatively high in carbs. One medium-sized apple contains about 20 grams of net carbs, which can quickly add up and may not fit within the daily carb limit for those following a ketogenic diet.