Apple cider vinegar (ACV) is a spicy, sour and slightly fruity vinegar made from apple juice.
It is widely used in cooking, but has also gained a reputation as a home remedy for a variety of ailments. Many people also use LCA to lose weight, as some research suggests that vinegar can help reduce appetite and regulate blood sugar levels.
If you are on a low-carb, high-fat ketogenic diet, you may be especially interested in LCA as a supplement or ingredient in your cooking.
However, you may want to know if it is suitable for keto.
This article reviews the LCA carbohydrate content to determine if it is compatible with keto.
Only 1 tablespoon (15 ml) apple cider vinegar provides:
- Calories: 0 grams
- Protein: 0 grams
- Fat: 0 grams
- Total carbohydrates: 1 gram
- Fiber: 0 grams
- Net Carbohydrates: 1 gram
Apple cider vinegar may also contain traces of fiber from the apple juice from which it is made, although it is not enough to have any effect on the body, especially since LCA should only be consumed in small amounts.
As such, LCA has only 1 gram of total, clean carbohydrates.
Note that net carbs are calculated by subtracting the grams of fiber from the total carbs.
What about the big brands?
Most major LCA brands, including Bragg’s and Heinz, list 0 grams of total, clean carbs on their food labels.
Therefore, it is important to look at the nutrient label of any product you intend to buy, as some brands may have fewer carbohydrates than others.
LCA provides 1 gram of net and total carbohydrates in a 1 tablespoon (15 ml) serving. It has no fat, calories or protein.
With only 1 gram of carbs per 1 tablespoon (15 ml) serving, LCA is definitely feasible with keto as a light garnish or occasional dressing.
However, many people with keto limit their daily carbohydrate intake to 50 grams of total carbohydrates or 25 grams of net carbohydrates. Therefore, ACV is not the best way to spend your carb allocation as it provides insignificant calories.
In addition, some other vinegars, including white vinegar and rice vinegar, are completely carbohydrate-free and may be more suitable. They will not add extra carbs to marinades, salad dressings, or any other recipe that requires vinegar.
Remember to check your LCA’s nutrient label to confirm your carbohydrate count.
ACV for weight loss
If you are using ACV to increase keto weight loss due to its potential to suppress appetite, you may also want to consider supplementing with medium chain triglyceride oil (MCT). Studies suggest that it may help you stay full and eat less.
MCT oil has no carbohydrates, but includes 120 calories per tablespoon (15 ml) as it is 100% fat.
What about ACV supplements?
In addition, it is safe to take LCA as a supplement to the ketogenic diet. Just consider how these supplements fit into your carb allocation.
LCA contains minimal carbohydrates, which makes it compatible with keto. However, white vinegar and rice vinegar are carbohydrate-free alternatives that may be even better.
LCA and other vinegars are extremely acidic. Supplemental doses have caused severe cases of tooth erosion and damage to the esophagus.
As such, it is important to limit LCA intake and dilute it well.
Doses of stroke greater than 2 tablespoons (30 ml) daily have not been extensively studied, so it is best to stick to this amount or less per day.
When taking it as a supplement, make sure that each tablespoon (15 ml) is diluted in at least 1 cup (240 ml) of water so that it is not so acidic.
In addition, you may want to drink your ACV diluted with a straw to prevent it from coming into direct contact with your teeth.
Keep in mind that ACV mixed with salad dressings or used for cooking does not damage your teeth.
Stroke is very acidic and can corrode teeth if not properly diluted. Be sure to limit your intake to 2 tablespoons (30 ml) or less per day and dilute it in water.
ACV is a tasty vinegar for salad dressings and pickles. With only 1 gram of carbohydrates per tablespoon (15 ml), it is perfectly compatible with keto.
Still, white vinegar and rice vinegar work just as well in the kitchen and are low in carbohydrates. Therefore, you may want to consider other vinegars.
However, the LCA carb count may vary by brand, so be sure to read the nutrient label.
If you are taking ACV as a supplement, be sure to limit your intake and dilute it to prevent damage to your teeth and digestive tract.