HOW TO USE APPLE CIDER VINEGAR (ACV) WITH INTERMITTENT FASTING.
APPLE CIDER VINEGAR
CALORIES = approximately *3 per tablespoon (TBSP)
*varies from source to source, still safe to say the calories are negligible, not enough to break your fast
potassium relatively high 10.9 mg
carbohydrates mere 0.1 g
Perhaps the most recognised brand of ACV with the longest tradition BRAGG claims to contain zero calories on their nutritional label.
HOW IS IT MADE
ACV starts off as apple juice to which yeast is added which ferments the fruit sugar into alcohol.
Bacteria is then added to the alcohol in order to turn it into acetic acid.
Acetic acid is what gives vinegar its strong smell and distinctive eye watering flavour.
The main active ingredient in ACV is ACETIC ACID. This is the element responsible for all the potential health benefits.
Some may say that it’s better to avoid consuming ACV with the “mother” if your fasting goal is autophagy. There isn’t any available evidence to confirm or debunk this claim. The point I wish to make is that autophagy happens in your body all the time it’s just that fasting helps accelerate the process. Furthermore, considering you would only take 1-2 tablespoons of ACV it may not be enough to negatively affect your fasting benefits.
the “mother”
it is the murky stuff at the bottom of the bottle and it is basically enzymes of connected protein molecules.
WHITE VINEGAR
White vinegar is not the same as ACV.
The murkiness and the bits you can see at the bottom of the bottle of ACV are the very substances which make ACV superior to white vinegar. White vinegar has been put through the process of distillation which makes it colourless and completely clear “motherless”. What this means is that all minerals, some acids and many other nutrients have been well and truly destroyed.
Don’t get fooled by the pristine appearance of white vinegar and opt for the murky looking unrefined, unfiltered ACV if you actually want more than just a food condiment.
STUDY
In 2004 study published in Diabetes Care, subjects with insulin sensitivity or type 2 diabetes were given a solution consisting of:
20 g apple cider vinegar, 40 g water, and 1 tsp saccharin
They drank this just before eating a high carb meal.
Their blood glucose and insulin was measured 30 and 60 minutes after the meal.
What the study found was that:
fluxes in both glucose and insulin were significantly reduced in insulin-resistant subjects“
If you know you’re going to eat a high carb meal and perhaps don’t want to elevate insulin too much you can possibly decrease the impact of carbohydrates on your blood sugar by diluting around 4 tsps of ACV in some water and drinking it prior to your main meal. This seems to be the most relevant solution if you know you are insulin sensitive or insulin resistant.
MY EXPERIENCE
My personal take, despite knowing the potential benefits, I find it extremely difficult to get over the acidic taste and smell of ACV, even diluted and holding my nose. Saying so, I always have a bottle at home but use it once a week as a hair rinse. It’s supposed to help rid of mineral accumulation from hard water but that’s for another post.
QUICK READ
APPLE CIDER VINEGAR
enhances fasting benefits | *the “mother” contains protein which is generally known to inhibit autophagy
1-2 TBSP per day mixed in a glass of water
- hunger
- weight-loss
- indigestion
- upset stomach
- may lower blood sugar
- may improve insulin
- may reduce inflammation
- may help with kidney stones
- may help with acne, warts, insect bites
- may helps with dandruff’s
- may reduce blood pressure
more studies are needed
although generally safe, ACV may interact with some medications, ask a doctor or a pharmacist for professional advice to be safe
large doses of ACV over a long period time can result in unpleasant side effects or problems such as:
- decreased levels of potassium
- burning of the skin when applied topically
- tooth enamel erosion
- stomach upset
- liquid drink straight (undiluted) or dilute in water
- supplements (check for additives etc)
- doesn’t require refrigeration
- the “mother” keeps maturing/becoming richer in nutrients overtime
use a straw or rinse your mouth with water after consumption to protect your tooth enamel
studies have shown benefits of taking ACV both prior as well as after a large meal
diluted ACV in water can be used as a hair rinse after shampooing and conditioning especially if you live in a hard water area. Use once a week.
* most are included as direct links within the article
Dori Khakpour, 2015, UNIVERSITY OF WASHINGTON: Beyond the Hype: Apple Cider Vinegar as an Alternative Therapy
McCarty, Mark F. “AMPK activation–protean potential for boosting healthspan.” Age (Dordrecht, Netherlands) vol. 36,2 (2014): 641-63. doi:10.1007/s11357-013-9595-y
Johnston et al, Diabetes Care 2004 Jan; 27(1): 281-282.Vinegar Improves Insulin Sensitivity to a High-Carbohydrate Meal in Subjects With Insulin Resistance or Type 2 Diabetes
