Apple cider vinegar is not your ordinary vinegar; it has excellent healing attributes and numerous health benefits. It can be used topically or ingested together with your keto diet, and the benefits range anywhere from helping a skin rash to reducing heartburn.
The benefits of the apple cider vinegar (ACV) are known to individuals who are interested in natural health benefits of a Ketogenic lifestyle. This healthy tonic that has been in use since ancient times is made from fermenting apple juice.
It is rich in, acetic acid, enzymes, and organic acids which have immense health benefits. Though white vinegar and balsamic vinegar tastes exceptional in recipes, they do not have the same health benefits as apple cider vinegar.
The ACV drink when unfiltered and unpasteurized is best for your health. With the Keto diet gaining popularity, more and more ways are being discovered to get the full benefits of ACV. Here are some of the benefits of using apple cider vinegar in a Keto diet.
Lowers Blood Insulin and Glucose Levels
The production of ketones in the body depends largely on the amount of insulin in the blood. Insulin increases in response to increases in blood glucose.
That is why carbohydrates are highly restricted in the keto diet. Any increases in blood glucose cause insulin to increase, thereby preventing your body from making the switch to producing and using ketones as energy.
Vinegar has been discovered to lower blood insulin and glucose levels after a meal. The science is that when vinegar is taken with food, it does delay gastric emptying. This means it takes longer for the food to digest and leaves the stomach, thereby regulating the amount of glucose that goes immediately into the blood.
This response causes a steady, delayed release of glucose into the blood, which in turns causes less increase of insulin. This is mainly helpful for people with type-2 diabetes. For those with type-1 diabetes, who should not be on the keto diet anyways, it can be harmful.
Just by drinking a cup of apple cider vinegar before your meal you could lower the effects of carbs on your insulin response. Blood sugar levels being regulated is one of the significant benefits of a keto diet. Studies have shown that the strategic use of apple cider vinegar around meal time helps to balance the levels of blood sugar.
This may make it easier when you try to get back into ketosis the next day. Keep in mind that Apple Cider Vinegar does not necessarily show any effects on long-term fasting glucose or insulin levels, this is just for blood glucose and insulin levels immediately following a carb meal.
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Reductions in Body Weight and Body Fat
The majority of people on the keto diet are using apple cider vinegar for weight loss, it helps with the burning of body fat and reduces overall body weight. By adding apple cider vinegar to your diet, you improve the ability of your body to oxidize fat, which in turn is support for ketosis.
Daily intake of two tablespoons of apple cider vinegar has been shown to reduce body weight and body fat mass in one study. This study only looked at the effects of apple cider vinegar over a 12 week period.
By the end of the study, there was a 3 percent decrease in body fat and on average, 4.2 pounds were lost with no change in diet. If you can only drink one tablespoon of Apple Cider Vinegar a day, you can still see benefits, within a short period.
One side effect of the keto diet in some people may be an acidic stomach, heartburn or even low-grade metabolic acidosis. This is due to decreases in green vegetables and alkaline foods in the diet, as well as an increase in higher acidic foods like red meats and cheese.
Apple cider vinegar can help neutralize the acidity in the stomach. Acetic acid, the main component of apple cider vinegar, may have acid in the name, but when it is metabolized it is alkaline. Metabolic acidosis is known to have serious symptoms like fatigue and shortness of breath. In contrast, an alkaline diet has been associated with many health benefits.
Helps in Digestion
People who are on a Keto diet, which is much higher in fats than the normal diets require extra aid for breaking down proteins and carbohydrates. The use of the apple cider vinegar has proved to improve functions of the gallbladder and stomach acid which in turn helps in digesting the fat.
A ketogenic diet is higher in fat than other diets people are used to. Individuals who are used to digesting primarily carbohydrates and proteins may need some additional support for breaking down their meals.
ACV improves stomach acidity and aids the gallbladder to properly digest fats. Additionally, many people are simply not producing enough stomach acid for effective digestion. Adding apple cider vinegar to foods or consuming before meals can help in digestion.
Reduced Carb Cravings
People on a keto diet experience carb cravings. Sugar cravings can be reduced by taking apple cider vinegar which helps to stabilize the level of blood sugar. Cravings are caused due to the imbalance in blood glucose levels. Research has proven that many people consume apple cider vinegar or sour foods to reduce sugar yearnings.
This can be of help when you are on a keto diet, particularly if you are new to the ketogenic diet or suffering from keto flu symptoms. One of the main reasons many people get sugar cravings is due to blood sugar imbalance.
Usually, these sugar cravings are strong in the initial stages of a keto diet because your body is beginning to adapt to burning fat. When you are starting a keto diet you may have a temporary period where you are not producing ketones while having low blood sugar at the same time, leading to sugar cravings.
Reducing carb cravings can also be derived from citric acid in lemons and limes. Therefore utilizing apple cider vinegar with citric acid will help ward off sugar keep cravings.
Reduces the risk Of Cardiovascular Disease
Research has shown that the regular use of apple cider vinegar drink results in a reduction in the levels of triglyceride thereby reducing the risk of cardiovascular diseases. Cholesterol is a fat-like substance that can build up in the arteries, causing them to narrow and harden.
High cholesterol in the blood, strains your heart, forcing it to pump blood harder throughout the body. Apple cider vinegar can promote a healthy heart by helping to keep cholesterol levels low. An animal study carried out in Iran showed that supplementing rats with apple cider vinegar was able to reduce high levels of bad cholesterol while also increasing the levels of good cholesterol that does not strain the heart.
Besides including a tablespoon or two of apple cider vinegar in your diet each day, is a way to lower cholesterol fast including minimal intake of sugars and refined carbohydrates, and following a keto diet with good variety of healthy fats and eating a few servings of fish weekly.
Improves Skin Health
Apple cider vinegar does not only benefit your internal health; it has also been shown to treat acne and reduce scarring. Certain types of bacteria often contribute to the development of acne.
Vinegar is recognized for its antibacterial features and has been proven to be effective against many types of harmful bacteria. Apple cider vinegar also comprises specific constituents like lactic acid, acetic acid, citric acid and succinic acid, all of which have been proven to hinder the growth of Propionibacterium acnes, the main type of bacteria responsible for causing acne.
Apple cider vinegar may also reduce scarring. A research done at the Journal of Cosmetic Dermatology revealed that treating acne scars with lactic acid for three months led to improvements in the texture, pigmentation, and appearance of skin with acne as well as a lessening of scars. Adding some apple cider vinegar to your keto diet, with the use of toners, healing masks and regularly moisturizing your skin are some other helpful home remedies for treating acne as well.
killS pathogens and harmful bacteria
Vinegar is most commonly used as a food preservative due to its ability to inhibit bacterial and fungal overgrowth. It can also eliminate candida in your body.
Candida is a bacterial infection that causes, brain fog, poor memory, sugar cravings, depression, and headaches. Eating too many processed carbs or sugar can lead to candida overgrowth and yeast infections. Apple Cider Vinegar functions similar to prebiotic foods which promote the growth of the healthy bacteria in the gut as it eliminates the harmful bacteria.
Apple Cider Vinegar Recipes
To experience a lot of the above benefits, it is recommended to drink a pure apple cider vinegar which is referred to as the mother liquor. The mother liquor is healthy because it means the Apple Cider Vinegar has not been processed.
Processing of the Apple Cider Vinegar will remove some healthy minerals, vitamins and acids. One of the best ways to start your day is by drinking a glass of water with two tablespoons of the Apple Cider Vinegar. Including apple cider vinegar in your keto diet not only help you with the above benefits but boosts your energy levels of which makes you feel energized all day long.
You could also add one or two tablespoons of apple cider vinegar in your favorite drink, soup or stew. Here are some apple cider vinegar recipes.
Recipe 1: Raspberry tea with Apple Cider Vinegar
Two packets Raspberry Herbal Tea, two tablespoon Apple Cider Vinegar, 24 Oz water
Cold brew the tea by adding two packets to a full pitcher of water. Allow to brew in the refrigerator for two hours. More time will strengthen the flavor. Once brewed pour a glass. Add two tablespoon of apple cider vinegar to a glass. Add the apple cider vinegar individually to each glass instead of mixing in the entire pitcher. Then add more or less to suit your desired taste.
Recipe 2: Bulletproof Satisfying Salad Dressing
This recipe will aid in ketosis as all the ingredients increase fat-burning.
Half Avocado (or two egg yolks), two tablespoons Coconut Oil, three tablespoons Brain Octane, two tablespoons Apple Cider Vinegar, 1/3 medium cucumber, Sea salt to taste, Pinch of xylitol or stevia, , oregano, Fresh cilantro or sweet or spicy pepper
Blend all ingredients to create a thick, creamy dressing.
Recipe 3: Detox Drink Recipe
One glass of warm or hot water (12–16 ounces), two tablespoons apple cider vinegar, two tablespoons lemon juice, ½–1 teaspoon ground ginger, ¼ teaspoon cinnamon, one dash cayenne pepper, one teaspoon raw, local honey (optional)
Warm the water. Mix all ingredients. Best served warm but drink at the desired temperature.