4 Ways To Use Apple Cider Vinegar On A Ketogenic Diet
1/01/2018
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4 Ways To Use Apple Cider Vinegar
Anyone that is interested in natural health knows about using apple cider vinegar. This ancient tonic has significant health improvements that can be put on any lifestyle. With the explosion with the ketogenic diet , everyone is always researching to improve ketosis to magnify its benefits. In this article, you'll discover 4 ways to use apple cider vinegar on a ketogenic diet.
I have covered apple cider vinegar extensively on my small website for the versatile benefits. There are 4 particular uses that I have discovered extremely helpful for improving blood sugar levels stability and supporting ketone production in the body.
Apple Cider Vinegar
There a wide range of types of vinegar on the market , but also in my opinion not one of them compare to that produced by apple cider.
This tonic is definitely fermented from your juice of apples and possesses beneficial enzymes, acetic acid, as well as other beneficial organic acids that offer amazing health properties.
While other vinegars, like white distilled or balsamic, may taste good in some recipes, they just do not give you the same healthful effects. I recommend getting the unpasteurized, unfiltered form of apple cider vinegar with the mother still intact.
Acetic Acid
Although apple cider vinegar treatment contains a multitude of beneficial compounds, acetic acid is a compound providing you with many with the benefits.
Acetic acid is really a product from the fermentation that converts the sugars in apple cider, first to alcohol, then into acetic acid.
There are a couple of reasons why I think reading good of this organic acid that you experienced can benefit your ketogenic diet.
Ketogenic Benefits Of Apple Cider Vinegar
To be clear, almost anyone can benefit from adding apple cider vinegar into their diet. I have just found these benefits to compliment the ketogenic diet very well.
Improves Blood Sugar Balance
One from the biggest advantages of a ketogenic meals are that it regulates blood glucose levels levels. This helps curb insulin resistance and drastically downgrade inflammation in the body.
If you have read most of my articles for the ketogenic diet, you understand I am a strong proponent of occasionally cycling beyond ketosis by consuming a higher carbohydrate meal ( learn why here ).
While cycling from ketosis is equipped with its benefits, consuming a carbohydrate-rich meal can be somewhat inflammatory as the name indicated due to an increase in insulin and temporary burning of sugar for energy.
Apple cider vinegar has actually been shown to assist balance this blood glucose response when strategically utilized around meal time. In fact, research has revealed that in certain instances, using apple cider vinegar was able to decrease the glycemic index of an carbohydrate-rich meal (white bread) from 100 to 64 ( 1 )!
Swap the white bread for the low-glycemic carb source and you've got done your huge favor.
May Improve Fat Burning
Ketosis usually the physiological state of burning (oxidizing) fat for energy within the body. So, by giving you better body's capability to oxidize fat, you are going to support a situation of ketosis. Some research has suggested that apple cider vinegar may actually have a modest boosting relation to fat oxidation by the body processes. ( 2 , 3 )
You could have heard of people losing excess body fat simply by adding apple cider vinegar treatment into their daily routine, together with improving blood sugar levels balance, maybe upregulating fat oxidation is the reason why.
Aids Digestion
A ketogenic meals are higher in fat than most individuals are used to. People who are used to digesting primarily carbohydrates and proteins might need some additional support with breaking down their meals.
Curbs Carb Cravings
Many people swear by consuming apple cider vinegar treatment or sour foods to ward off sugar cravings This could be helpful when after a ketogenic diet, especially if you are in first stages or experiencing keto flu symptoms.
One in the main reasons a lot of people get sugar cravings is due to blood sugar imbalance. Because of its blood glucose stabilizing effects, using apple cider vinegar may be helpful if you are experiencing sugar cravings with a ketogenic diet.
Typically, these cravings less complicated stronger at first stages of ketogenic diet because your body is changing to burning fat. At this point some people have a temporary span where they ar not producing ketones while wearing low blood sugar at the same time, bringing about sugar cravings.
This benefit can also be produced from citric acid derived from lemons and limes so utilize these three liquids to keep cravings away.
Ways To Use Apple Cider Vinegar
Considering the rewards mentioned above, some find it beneficial to add this powerful tonic in your ketogenic diet program. I personally use it simply about each day in one of the 4 ways.
Put On Food
Perhaps one with the simplest ways to incorporate using apple cider vinegar on a ketogenic weight loss program is to simply add it to your meals. 1-2 Tbsp goes quite a distance on meats , veggies, and especiialy on higher carb meals when cycling away from ketosis.
Sometimes when I cycle out of ketosis I like to have rice or quinoa. To cut down the index of these I will add a splash of apple cider vinegar directly to the cooking liquid. To take it a stride further, I love to add in some grass-fed butter, coconut oil , turmeric, and black pepper to change this meal in a delicious anti-inflammatory delicacy.
I personally love the actual way it tastes on a nice grass-fed steak or mixed in with quinoa on a higher carb day. In fact, using using apple cider vinegar as a base for marinade is often a great strategy to make your meat very easy to digest, tender, and tasty!
Drink Before Meals
Some people don't like the way using apple cider vinegar tastes in their foods as well as at all. For these visitors to still get the benefits, I will recommend mixing 1 Tbsp in 2-4oz of water so it might be downed quickly. Drinking this about 15 minutes before meals helps promote stomach acidity to boost digestion
This method will likely help stabilize blood glucose levels if consumed before a greater carbohydrate meal.
Mix With Soups & Stews
In addition to putting apple cider vinegar on your foods, it is really great for soups and stews also. Adding in a splash to your beef stew or chicken soup can tang up the flavor a little while also helping pre-metabolize the meal.
The enzymes and acetic acid in there will help to start breaking down the proteins and vegetable fibers to aid with digestion and extraction of nutrients.
Morning Primer
Finally, considered one of my favorite ways to use apple cider vinegar treatment is as a morning energy tonic 1-2 Tbsp within an 8oz glass of water or warm cup of bone broth very first thing in the morning can be a great method to start your day. This can be a great strategy to help prime the kidneys, control microbial balance inside gut, balance the human body's pH, and offer a gentle energy lift.
Most people I work with report feeling a fantastic boost in overall wellbeing whenever they do this on a regular basis. Try this out daily for two main weeks and see how you feel. You can also use using apple cider vinegar in this fashion any time you need a pick-me-up.
Sources For This Article Include:
1. Liljeberg, H., & Björck, I. (1998). Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to your starchy meal with added vinegar. European Journal of Clinical Nutrition, 52(5), 368-371. PMID: 9630389
2. Li, X., Chen, H., Guan, Y., Li, X., Lei, L., Liu, J., … Wang, Z. (2013). Acetic Acid Activates the AMP-Activated Protein Kinase Signaling Pathway to Regulate Lipid Metabolism in Bovine Hepatocytes. PLoS ONE, 8(7). PMID: 23690240
3. Pan, J. H., Kim, J. H., Kim, H. M., Lee, E. S., Shin, D.-H., Kim, S., … Kim, Y. J. (2015). Acetic acid enhances endurance capacity of exercise-trained mice by increasing skeletal muscle oxidative properties. Bioscience, Biotechnology, and Biochemistry, 79(9), 1535-41. PMID: 26000971
Anyone that is interested in natural health knows about using apple cider vinegar. This ancient tonic has significant health improvements that can be put on any lifestyle. With the explosion with the ketogenic diet , everyone is always researching to improve ketosis to magnify its benefits. In this article, you'll discover 4 ways to use apple cider vinegar on a ketogenic diet.
I have covered apple cider vinegar extensively on my small website for the versatile benefits. There are 4 particular uses that I have discovered extremely helpful for improving blood sugar levels stability and supporting ketone production in the body.
Apple Cider Vinegar
There a wide range of types of vinegar on the market , but also in my opinion not one of them compare to that produced by apple cider.
This tonic is definitely fermented from your juice of apples and possesses beneficial enzymes, acetic acid, as well as other beneficial organic acids that offer amazing health properties.
While other vinegars, like white distilled or balsamic, may taste good in some recipes, they just do not give you the same healthful effects. I recommend getting the unpasteurized, unfiltered form of apple cider vinegar with the mother still intact.
Acetic Acid
Although apple cider vinegar treatment contains a multitude of beneficial compounds, acetic acid is a compound providing you with many with the benefits.
Acetic acid is really a product from the fermentation that converts the sugars in apple cider, first to alcohol, then into acetic acid.
There are a couple of reasons why I think reading good of this organic acid that you experienced can benefit your ketogenic diet.
Ketogenic Benefits Of Apple Cider Vinegar
To be clear, almost anyone can benefit from adding apple cider vinegar into their diet. I have just found these benefits to compliment the ketogenic diet very well.
Improves Blood Sugar Balance
One from the biggest advantages of a ketogenic meals are that it regulates blood glucose levels levels. This helps curb insulin resistance and drastically downgrade inflammation in the body.
If you have read most of my articles for the ketogenic diet, you understand I am a strong proponent of occasionally cycling beyond ketosis by consuming a higher carbohydrate meal ( learn why here ).
While cycling from ketosis is equipped with its benefits, consuming a carbohydrate-rich meal can be somewhat inflammatory as the name indicated due to an increase in insulin and temporary burning of sugar for energy.
Apple cider vinegar has actually been shown to assist balance this blood glucose response when strategically utilized around meal time. In fact, research has revealed that in certain instances, using apple cider vinegar was able to decrease the glycemic index of an carbohydrate-rich meal (white bread) from 100 to 64 ( 1 )!
Swap the white bread for the low-glycemic carb source and you've got done your huge favor.
May Improve Fat Burning
Ketosis usually the physiological state of burning (oxidizing) fat for energy within the body. So, by giving you better body's capability to oxidize fat, you are going to support a situation of ketosis. Some research has suggested that apple cider vinegar may actually have a modest boosting relation to fat oxidation by the body processes. ( 2 , 3 )
You could have heard of people losing excess body fat simply by adding apple cider vinegar treatment into their daily routine, together with improving blood sugar levels balance, maybe upregulating fat oxidation is the reason why.
Aids Digestion
A ketogenic meals are higher in fat than most individuals are used to. People who are used to digesting primarily carbohydrates and proteins might need some additional support with breaking down their meals.
Curbs Carb Cravings
Many people swear by consuming apple cider vinegar treatment or sour foods to ward off sugar cravings This could be helpful when after a ketogenic diet, especially if you are in first stages or experiencing keto flu symptoms.
One in the main reasons a lot of people get sugar cravings is due to blood sugar imbalance. Because of its blood glucose stabilizing effects, using apple cider vinegar may be helpful if you are experiencing sugar cravings with a ketogenic diet.
Typically, these cravings less complicated stronger at first stages of ketogenic diet because your body is changing to burning fat. At this point some people have a temporary span where they ar not producing ketones while wearing low blood sugar at the same time, bringing about sugar cravings.
This benefit can also be produced from citric acid derived from lemons and limes so utilize these three liquids to keep cravings away.
Ways To Use Apple Cider Vinegar
Considering the rewards mentioned above, some find it beneficial to add this powerful tonic in your ketogenic diet program. I personally use it simply about each day in one of the 4 ways.
Put On Food
Perhaps one with the simplest ways to incorporate using apple cider vinegar on a ketogenic weight loss program is to simply add it to your meals. 1-2 Tbsp goes quite a distance on meats , veggies, and especiialy on higher carb meals when cycling away from ketosis.
Sometimes when I cycle out of ketosis I like to have rice or quinoa. To cut down the index of these I will add a splash of apple cider vinegar directly to the cooking liquid. To take it a stride further, I love to add in some grass-fed butter, coconut oil , turmeric, and black pepper to change this meal in a delicious anti-inflammatory delicacy.
I personally love the actual way it tastes on a nice grass-fed steak or mixed in with quinoa on a higher carb day. In fact, using using apple cider vinegar as a base for marinade is often a great strategy to make your meat very easy to digest, tender, and tasty!
Drink Before Meals
Some people don't like the way using apple cider vinegar tastes in their foods as well as at all. For these visitors to still get the benefits, I will recommend mixing 1 Tbsp in 2-4oz of water so it might be downed quickly. Drinking this about 15 minutes before meals helps promote stomach acidity to boost digestion
This method will likely help stabilize blood glucose levels if consumed before a greater carbohydrate meal.
Mix With Soups & Stews
In addition to putting apple cider vinegar on your foods, it is really great for soups and stews also. Adding in a splash to your beef stew or chicken soup can tang up the flavor a little while also helping pre-metabolize the meal.
The enzymes and acetic acid in there will help to start breaking down the proteins and vegetable fibers to aid with digestion and extraction of nutrients.
Morning Primer
Finally, considered one of my favorite ways to use apple cider vinegar treatment is as a morning energy tonic 1-2 Tbsp within an 8oz glass of water or warm cup of bone broth very first thing in the morning can be a great method to start your day. This can be a great strategy to help prime the kidneys, control microbial balance inside gut, balance the human body's pH, and offer a gentle energy lift.
Most people I work with report feeling a fantastic boost in overall wellbeing whenever they do this on a regular basis. Try this out daily for two main weeks and see how you feel. You can also use using apple cider vinegar in this fashion any time you need a pick-me-up.
Sources For This Article Include:
1. Liljeberg, H., & Björck, I. (1998). Delayed gastric emptying rate may explain improved glycaemia in healthy subjects to your starchy meal with added vinegar. European Journal of Clinical Nutrition, 52(5), 368-371. PMID: 9630389
2. Li, X., Chen, H., Guan, Y., Li, X., Lei, L., Liu, J., … Wang, Z. (2013). Acetic Acid Activates the AMP-Activated Protein Kinase Signaling Pathway to Regulate Lipid Metabolism in Bovine Hepatocytes. PLoS ONE, 8(7). PMID: 23690240
3. Pan, J. H., Kim, J. H., Kim, H. M., Lee, E. S., Shin, D.-H., Kim, S., … Kim, Y. J. (2015). Acetic acid enhances endurance capacity of exercise-trained mice by increasing skeletal muscle oxidative properties. Bioscience, Biotechnology, and Biochemistry, 79(9), 1535-41. PMID: 26000971
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