Apple Cider Vinegar on a Keto Diet
Keto Supplement

Benefits of Drinking Apple Cider Vinegar on a Keto Diet

Nowadays, there are various sugar-free beverages on the market, but they are full of sugar substitutes. While some of these drinks contain natural sugar substitutes such as erythritol, there are also added artificial sugar substitutes such as sucralose and aspartame that can also stimulate our insulin and lead to insulin resistance when consumed over time. Many people also want to drink alcohol during the keto diet but are afraid that it will affect their ketosis and have a bad effect on their bodies. So what are the benefits of apple cider vinegar during a keto diet?

Today, we recommend a drink suitable for the keto diet – Apple Cider Vinegar. It here means pure raw ACV, not the kind of ACV drink with added sugar.

What is Apple Cider Vinegar?

Apple cider vinegar is a natural product made by fermenting crushed apples. It has been around for over 2000 years. In 400 B.C., Hippocrates “prescribed” ACV mixed with honey to treat the common cold.

Many people may ask, if apples do not contain fructose, then why can we drink ACV during the ketogenic process?

This is because, during the fermentation process, the fructose in the apple juice only needs 2 reactions to convert to acetate, and then the sugar in the apple juice is gone.

Fructose is firstly turned into ethanol by the first reaction, and then ethanol is reacted into acetic acid.

Nutrition of Apple Cider Vinegar

Nutrition of Apple Cider Vinegar

The double fermentation process to produce ACV, in which bacteria devour the sugar in apples, results in zero carbohydrates, which has many health benefits.

This is the nutritional content of 1 tablespoon of ACV:

  • 0 calories.
  • 0 grams of carbohydrates.
  • 0 grams of fat.
  • 0 grams of protein.
  • 0 grams of fiber.
  • 11 mg of potassium

That’s a big zero, and it might make you question the ingredients of ACV, except for a little potassium, which makes it so nutritious and healthy. Apple cider vinegar contains acetic acid and malic acid, which are antibacterial (meaning it kills harmful bacteria and viruses) and antifungal (meaning it kills fungi, such as those that cause yeast and toenail infections).

Benefits of Drinking ACV

Regulates blood sugar and improves insulin sensitivity

The acetic acid in apple cider vinegar (acetic acid) reduces the activity of amylase in the intestine, which helps to smooth blood sugar.

One study found that ACV improved insulin sensitivity.

The study had 29 subjects take a drink made from 20 grams of ACV 40 grams of water, and 1 tablespoon of sugar substitute before a meal.

When blood glucose levels were tested 60 minutes after the meal, the researchers found that insulin sensitivity increased by 34 percent in patients with prediabetes and 19 percent in those with type 2 diabetes.

From here we can conclude that drinking some ACV in moderation before meals can play a role in stabilizing blood sugar. Still, of course, you can’t eat foods that raise blood sugar at will because of ACV, or you should control the amount.

Promote fat burning and help to lose weight

Apple Cider Vinegar Promote fat burning and help to lose weight

The acetic acid in apple cider vinegar can promote the oxidation and burning of fat in the body and inhibit the accumulation of fat in the body, which is the reason why ACV can help to lose weight.

Control appetite

The fluctuation of blood sugar will also cause our appetite to become bigger. In the early stage of ketogenic, the little ones will still want to eat carbohydrate food because of the instability of the ketone body, so drinking some ACV to stabilize blood sugar can stabilize the appetite.

Promote stomach acid secretion and help digestion

Many beginners who have just started ketogenic will feel greasy and nauseous after eating too much high-fat food at one time, this is because their body is not yet adapted to a high fat, this is mainly related to their body not adapting to eating less fat, and also their body is not quite adapted to stomach acid, so is recommended to drink some ACV before and after meals in the early stage of ketogenic, this can help digestion and absorption.

Helps relieve congestion caused by colds and allergies

If you are dealing with a cold or environmental/seasonal allergies, you can add 2 tablespoons of apple cider vinegar to a glass of water. While the water will help keep you hydrated and remove harmful substances from your body, the acetic acid and potassium in ACV will break down the mucus. The antibacterial and antifungal properties of ACV can also help break down the same pathogens that cause colds and/or allergies, and help prevent sinus infections.


Consistent use of apple cider vinegar can help suppress appetite and reduce hunger, as well as regulate blood sugar and improve metabolism. All of these effects contribute to improved weight loss during the keto diet.