Does apple cider vinegar break a fast? No, with zero grams of carbs per tablespoon, apple cider vinegar (ACV) is unlikely to impact your metabolic fasting state.
Let’s explore the potential benefits of incorporating ACV into your fasting routine.
What is apple cider vinegar (ACV)?
ACV is made by crushing apples and adding yeast to ferment their natural sugars into alcohol.
Then, beneficial bacteria are introduced to convert the alcohol into acetic acid, the main compound responsible for vinegar’s sharp flavor and potential health benefits.
“Unfiltered ACV contains the mother, a complex mixture of bacteria, enzymes, and proteins that forms naturally during fermentation,” explains Dr. Berg. “These components are believed to contribute to ACV’s health benefits, including promoting gut health and aiding the body’s natural cleansing processes.”
Some people also combine ACV with herbal teas to create nourishing drinks that may support digestion and enhance hydration.
In the kitchen, ACV is valued for its bright, tangy flavor and is commonly used in salad dressings, marinades, sauces, and even baking.
According to data published by the U.S. Department of Agriculture (USDA), one tablespoon of ACV contains:1
- 1.9 calories
- 0 g fat
- 0 g protein
- 0 g carbohydrates
In addition, apple cider vinegar contains around 6 percent acetic acid, placing it among the vinegars with the highest concentrations, alongside white distilled vinegar and some types of balsamic vinegar.
Watch the video below to find out if ACV is fasting-friendly.
Does apple cider vinegar break a fast?
No, ACV won’t break a fast when consumed in small amounts. Just 1 to 2 tablespoons contain virtually no calories or carbohydrates, making it unlikely to interfere with ketosis or the benefits of fasting.
In fact, the high acetic acid content in ACV may enhance the benefits of fasting by supporting metabolic balance and appetite control.
Due to these effects, many individuals practicing intermittent fasting (IF), alternate day fasting, or water fasting include diluted ACV during their fasting window.
In addition, taking ACV just before your first meal after fasting may help enhance digestion, improve nutrient absorption, and support lower blood sugar levels.
Benefits of apple cider vinegar for weight loss
ACV offers several weight management benefits, making it a popular choice for those following fasting protocols and the Healthy Keto® diet.
Here are three key benefits of apple cider vinegar for weight management.
1. Supports appetite and cravings control
A study published in Current Developments in Nutrition suggests that vinegar containing acetic acid could aid in temporarily suppressing appetite when consumed with a meal.2
In particular, those who took ACV appeared to experience reduced hunger sensations for up to two hours after eating and reported a lower food intake over the next several hours.
Additionally, the sour taste of ACV may help reduce sugar cravings by stimulating taste receptors, which can influence hormone release and support better blood sugar regulation.
2. Promotes metabolic health
Blood sugar imbalances and high cholesterol levels can lead to lower energy levels, mood swings, difficulty concentrating, and unwanted weight gain.
Research published in BMC Complementary Medicine and Therapies suggests that ACV may mitigate these concerns by supporting cholesterol balance and promoting healthy fasting blood sugar and HbA1C levels, which are essential markers for long-term blood sugar control and metabolic health.3
It may also improve insulin sensitivity, thereby reducing the risk of insulin resistance and enhancing the body’s ability to regulate blood sugar more effectively.
The study further reveals that these benefits have been particularly observed in individuals with type 2 diabetes who consumed two tablespoons or less of ACV daily for more than eight weeks.
3. May help extend fasting periods
ACV may support the body’s ability to sustain longer fasting periods by influencing digestion and nutrient signaling.
The acetic acid in ACV can slow the rate at which food leaves the stomach, helping maintain feelings of fullness for a longer time.
This delayed gastric emptying can reduce spikes in blood sugar levels, which in turn may balance hunger hormones, making fasting feel more manageable.
What’s more, by helping regulate blood sugar levels, ACV supports more stable energy, potentially reducing the fatigue that can make it harder to maintain a fast.
How and when to have apple cider vinegar
To use apple cider vinegar safely and effectively, dilute 1 to 2 tablespoons in 8 to 12 ounces of water and consume it 15 to 30 minutes before meals to support digestion and metabolic health.
Individuals who are sensitive or prone to discomfort should refrain from drinking ACV on an empty stomach, as it can cause stomach upset and irritation.
Adding a squeeze of fresh lemon juice or a pinch of electrolytes to an ACV drink not only improves the flavor but also helps support hydration.
It’s best to drink ACV through a straw and always dilute it, as drinking it straight can lead to tooth enamel erosion and throat irritation. After taking ACV, rinse your mouth with plain water to protect your teeth.
If you’re new to ACV, start with smaller amounts, such as one teaspoon, and gradually increase it as your tolerance adjusts.
Consulting a healthcare professional to discuss the use of ACV is also recommended for individuals with any underlying health concerns.
Key takeaways
Does apple cider vinegar break a fast?
No, apple cider vinegar won’t break a fast–and it may actually enhance fasting benefits by supporting metabolic health, curbing hunger, and reducing cravings, making it easier to extend intermittent fasting periods.
This nourishing vinegar also supports a balanced blood sugar response, which helps lose weight and promotes steady energy levels throughout the day.
FAQ
1. Does apple cider vinegar break a fast?
No, apple cider vinegar doesn’t break a fast, as it contains very few calories and doesn’t stimulate an insulin response. It may also improve insulin resistance, a crucial factor in maintaining stable blood glucose levels during fasting.
However, it’s not recommended to consume apple cider vinegar in large amounts while fasting, as this could affect your metabolic state and increase the risk of gastrointestinal upset.
2. How many carbs are in apple cider vinegar?
One tablespoon of apple cider vinegar contains zero carbs, making it an excellent option for those following a low-carb, Healthy Keto diet.
3. Does apple cider vinegar help with weight loss?
Yes, taking apple cider vinegar before a meal has been shown to aid weight loss efforts. It contains acetic acid, which has been found to suppress appetite and promote fat burning.
Additionally, the low calorie content of apple cider vinegar can help support a caloric deficit, which is essential for weight reduction.
4. Does apple cider vinegar burn fat?
The acetic acid in apple cider vinegar has been linked to increased expression of genes involved in breaking down stored body fat. This effect, combined with its ability to suppress appetite, can contribute to weight loss and fat burning.
For optimal results, pair apple cider vinegar with nutritious, unprocessed foods and regular exercise.
5. Can you drink apple cider vinegar straight?
While drinking apple cider vinegar in small amounts is generally safe, it’s not recommended to drink it straight. The high acidity of vinegar can erode tooth enamel and irritate the throat and stomach lining.
It’s best to dilute apple cider vinegar in water or blend it into recipes before consuming. Avoid mixing it with sugary beverages like soda or apple juice, as added sugars can diminish its potential health benefits.
