Apple cider vinegar, often abbreviated as ACV, is a strong, sour, and somewhat fruity vinegar made from apples.
It’s commonly used in cooking and is believed by some people to help with various health issues. Some folks use ACV to try to lose weight because studies suggest vinegar might make you feel less hungry and help keep your blood sugar steady.
If you’re on the keto diet, which is low in carbs and high in fat, you might be curious if ACV fits in with your eating plan.
This article checks how many carbs are in ACV to see if it’s okay to use on the keto diet.
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How many carbohydrates are in apple cider vinegar?
Just one tablespoon (15 mL) of apple cider vinegar contains:
- Calories: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Total carbohydrates: 1 gram
- Fiber: 0 grams
- Net carbohydrates: 1 gram
Apple cider vinegar might also have a tiny bit of fiber from the apple juice it’s made from, but it’s not enough to really affect your body, especially since you should only have a little bit of apple cider vinegar at a time.
So, apple cider vinegar has 1 gram of total and net carbohydrates.
Remember, net carbohydrates are figured out by taking away the grams of fiber from the total carbohydrates.
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What about popular brands?
Most major brands of apple cider vinegar, like Bragg’s and Heinz, say they have 0 grams of total and net carbohydrates on their labels.
That’s why it’s important to check the nutrition label of any product you want to buy; some brands might have fewer carbohydrates than others.
Can you have apple cider vinegar on the keto diet?
Yes, you can have apple cider vinegar (ACV) on the keto diet. It has very few carbs, about 1 gram per tablespoon, so you can sometimes use it lightly as a topping or in dressings.
However, people usually limit their daily carbs to 50 grams or less on keto. Since ACV doesn’t contain many calories and has almost no carbs, it might not be the best way to meet your carb limit.
Other vinegars like white vinegar and rice vinegar have no carbs at all. They might be better if you watch your carbs closely for things like marinades or salad dressings.
Always check the nutrition label on your ACV to see how many carbs it has.
Using ACV for weight loss
Some people use ACV to help with weight loss on keto because it might make you feel less hungry. If that’s why you’re using it, you might also want to try adding medium-chain triglyceride (MCT) oil. Studies suggest it could help you feel full and eat less.
MCT oil has no carbs, but it has a lot of calories because it’s pure fat.
What about ACV supplements?
Taking ACV supplements is safe on the keto diet. Just keep track of how they fit into your carb limit.
Is it safe to take apple cider vinegar on a keto diet?
Apple cider vinegar and other types of vinegar are very acidic. Taking too much can damage your teeth and throat.
To be safe, it’s best to limit how much apple cider vinegar you have and mix it well with water.
Experts recommend not having more than 2 tablespoons (30 mL) of apple cider vinegar each day.
When you drink it, mix each tablespoon (15 mL) with at least 1 cup (240 mL) of water to make it less acidic. You can also use a straw to drink it so it doesn’t touch your teeth directly.
If you use apple cider vinegar in salad dressings or cooking, it won’t harm your teeth.
Source of information: Health line
