Apple Cider Vinegar – should you do it on Keto?

apple cider vinegar

What is it?

Apple cider vinegar or ACV as I will call it is fermented apple juice. Yeast is applied  in juice and after a while  it will start to turn sugars in the juice into alcohol. Later, alcohol will turn into acetic acid, thanks to fermentation and bacterias. pH of acetic acid is 2.5 which means that it is very acidic. 

Even if there is some alcohol while brewing, ACV doesn’t include any alcohol, so you don’t need to worry about that!  

You can use ACV for example  in baking, cooking, as a salad dressing and making a keto and intermittent fasting friendly drink with water. Yes, you read right. 

You can consume ACV while you fast. It doesn’t break your fast because it does not contain any calories.  And it makes a great refreshing  apple cider tasting drink when you mix it with sparkling water.

What does it do for you?

You might have heard that acid is bad for you and that you should alkalize your body. 

It’s not that simple since our body parts have different pH levels and some of the parts like the stomach should be really acidic. 

Actually many of our bodies are already too alkaline. You might even have a condition called alkalosis. This can be caused by stress hormone cortisol which makes your body too alkaline. Dr.Berg (2015). You can start to release your stress using my instructions. 

According to MedlinePlus (2020)   Alkalosis is a “condition in which the body fluids have excess base (alkali). This is the opposite of excess acid (acidosis).”

Possible symptoms of alkalosis can be any of these: 

  • “Confusion (can progress to stupor or coma)
  • Lightheadedness
  • Hand tremor
  • Vomiting, nausea
  • Muscle twitching
  • Numbness or tingling in the face, hands, or feet
  • Prolonged muscle spasms (tetany)
  •  Electrolyte imbalance
  • Arrhytmias”  

Acid in ACV can help you to change your body´s pH for more acid and you might start feeling better after consuming it for a while.

Apple cider vinegar can support healthy digestion

When you add ACV in your diet you will start to create a more acidic stomach. When your stomach is acidic you will digest food much more effectively. If you suffer from indigestion, bloating or gas I highly recommend you to start consuming apple cider vinegar daily! 

ACV will also increase your body’s mineral and vitamin absorption. Note that no matter how much you eat vitamins and minerals it doesn’t matter if you cannot absorb them! Your stomach needs to be really acidic to do this. 

Raw, organic and unfiltered ACV is rich in enzymes. It also activates your body’s own enzymes. Enzymes are important for your digestion because they help you break down proteins together with stomach acids (Dr.Berg, 2019 & Dr.Ekberg 2019).  

Apple cider vinegar can support your weight loss goals

ACV can control your sugar and insulin levels after meals (Berry, 2020). If you are doing keto and intermittent fasting or you have been reading my earlier posts you might already know that these are the things that keep us not burning fat. 

ACV might also control your feelings of hunger. And who would not like to be less hungry? So apple cider vinegar is beneficial to use if you struggle with hunger while you are fasting.

Apple cider vinegar drink

Should you consume it?

Yes, definitely! 

Unless you have a gastritis, an ulcer or a Zollinger -Ellison syndrome (Dr.Berg, 2019)

How do I consume it?

Mix it with water (still or sparkly). 

You should take at least one tablespoon a day (or 3 teaspoons). 

Some people don’t really like the taste and if you belong to this group give yourself time to get used to it! 

You can start with 1 teaspoon a day and gradually work your way up.

Note that acid causes erosion in enamel on your teeth. It might be a good idea to use a straw to drink your vinegar to help less contact with your teeth. 

I recommend you to buy Organic and Raw unpasteurized ACV. Organic products are natural and they don’t include pesticides (who would want to drink that?). 

Make sure it contains something called the “mother”.  The mother is residue from yeast and bacteria. The “mother“ doesn’t necessarily have any major health benefits but it’s a good sign that your vinegar is not processed 🙂 

apple cider vinegar benefits


Berry, K (2020) Apple Cider Vinegar (ACV): Hype or Help? What 1 Doctor Found… Apple Cider Vinegar (ACV): Hype or Help? What 1 Doctor Found… – YouTube

Dr.Berg (2015) The REAL Reason Apple Cider Vinegar Works for Losing Weight – MUST WATCH!   The REAL Reason Apple Cider Vinegar Works for Losing Weight – MUST WATCH! – YouTube

Dr.Berg (2019) The 9 Benefits of Apple Cider Vinegar. The 9 Benefits of Apple Cider Vinegar – YouTube

Dr.Berg (2019) When NOT to Take Apple Cider Vinegar (ACV). When NOT to Take Apple Cider Vinegar (ACV) – YouTube

Dr.Ekberg (2019) Apple Cider Vinegar Benefits, Uses & Side Effects. Are There ACV Benefits Or Just Side Effects? Apple Cider Vinegar Benefits, Uses & Side Effects. Are There ACV Benefits Or Just Side Effects? 🍎🍏 – YouTube

MedlinePlus. Trusted Health information for you (2020) Alkalosis: MedlinePlus Medical Encyclopedia

6 thoughts on “Apple Cider Vinegar – should you do it on Keto?”

  1. Super interesting that apple cider vinegar helps you absorb more vitamins and minerals! I know that I always try and eat fats with leafy greens (to help absorption), but I never knew ACV could help too!

  2. Very interesting read. I bought some ACV a while ago and tried it for like a day. I couldn’t get past the taste if I’m honest but I think I put too much into my water. I will try it again as you have mentioned the benefits with regards to weight loss.

    1. I totally understand your pain Louise.. Trust me you are not the only one!

      Start easily with a tea spoon a day and gradually work your way up. If you can find sugar free sparkling water with apple flavor try to stir your vinegar in it. It might hide the flavor! And if you still cannot get it down you can always go and buy ACV capsules. They are more expensive but they will provide you same benefits 🙂

  3. I don’t do Keto but I use ACV for my heartburn. 1 tsp in 8 oz of water, sip on it and usually it clears up within a few minutes! It was a lifesaver when I was pregnant especially!

    1. Thanks for sharing Hayley 😊 As you say you don’t have to do keto to get benefits from using ACV. I’m sad that so many people don’t know how well it works on heart burn. My dad got rid of his heart burns (and medication) completely when he started using it daily. It’s important to educate people on this topic.

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