Benefits Of Apple Cider Vinegar While Fasting 2023: Does It Break A Fast?
Apple cider vinegar is a beverage while intermittent fasting. Photo: AtlasStudio/Shutterstock
Recently, there’s been a lot of talk about the potential health benefits of apple cider vinegar. Vinegar[1] has long been known as a health aid, with its use as a health elixir dating back to as early as 3300 B.C. It has been used by Hippocrates, samurai soldiers, and civil war soldiers for health maintenance and benefits. Can vinegar be considered a health aid in today’s world?
Recent scientific research has shown that apple cider vinegar can be beneficial in many ways – For blood sugar, inflammation, and potentially for weight loss. Apple cider vinegar can be an excellent choice to support any healthy lifestyle. Have you wondered if apple cider vinegar can fit into your intermittent fasting diet? Here, we’ll explore the benefits of apple cider vinegar while fasting.
Benefits Of Apple Cider Vinegar While Fasting
Are there any benefits of drinking apple cider vinegar while fasting? Yes! Apple cider vinegar can improve blood sugar and insulin levels. It can also protect against other chronic diseases and support weight loss. Apple cider vinegar does not have calories or grams of carbohydrates, protein, or fat. So, you can drink it during intermittent fasting without breaking the fast.
Benefits Of Drinking Apple Cider Vinegar While Fasting
Intermittent fasting[2] has recently become popular as a weight loss method. There are many different ways to follow an intermittent fasting diet. When intermittently fasting, one option is to eat every other day, which is called alternate-day intermittent fasting.
Another method is time-restricted intermittent fasting, which is to eat all of the day’s calories in a specific time period. One common method for time-restricted intermittent fasting is to eat within a 6-hour time period and then eat nothing for the remaining 18 hours of the day. People may also choose to fast for cultural or religious reasons.
One of the most difficult things about fasting, regardless of the reason behind the fast, is dealing with feeling hungry for an extended period of time. Fasting can obviously be challenging, unpleasant, uncomfortable, and upsetting. This is where apple cider vinegar comes in—research shows that vinegar can lead to feelings of satiety. In other words, it can make you feel full without consuming extra calories.
1. Apple Cider Vinegar & Hunger
In research studies, the consumption of vinegar, such as apple cider vinegar, has been linked to feelings of satiety and fullness. Research from one study[3] showed that people drinking 30 ml or two tablespoons of vinegar with a small meal of white bread had the highest levels of satiety compared to groups that drank less vinegar or no vinegar at all. These feelings of satiety were measured at 30, 90, and 120 minutes after the meal, with those consuming the most vinegar having the highest satiety rankings at all time periods. Increased feelings of fullness can assist with some of the downsides of fasting, such as feeling uncomfortably hungry.
2. Apple Cider Vinegar & Other Health Benefits
Blood Sugar & Insulin Resistance
Moderate glucose and insulin levels are important in maintaining healthy blood sugar levels. After a meal, carbohydrates are digested into glucose (sugars) and released into the bloodstream for delivery to cells all over the body. To inform cells to take in glucose, insulin is released. However, persistently high glucose makes cells less responsive to insulin, leading to insulin resistance, prediabetes, and type 2 diabetes.
When insulin resistance develops, the body increases insulin production to maintain normal blood sugar levels. Over time, this insulin resistance worsens, leading to higher levels of both insulin and sugar in the blood. Maintaining blood sugar and insulin levels within a healthy range is important in preventing and managing type 2 diabetes.
Taking apple cider vinegar can improve blood sugar and insulin levels. Small studies have indicated that non-diabetic and pre-diabetic individuals who consume apple cider vinegar along with a high-carbohydrate meal show reduced blood glucose levels and reduced insulin levels compared to those who ate the same meal with no apple cider vinegar. This result was not seen in diabetic subjects.
Inflammation
When you consume apple cider vinegar, you are drinking a substance that is high in polyphenols.[4] Polyphenols are apple cider vinegar’s main antioxidant component, leading to decreased inflammation and oxidative stress. Polyphenols and antioxidants have been shown to improve blood sugar, blood pressure, cholesterol, and triglyceride levels. They can also protect against other chronic diseases.
Apple Cider Vinegar & Weight Loss
What about apple cider vinegar and weight loss? So far, one small human study has shown that drinking vinegar can lead to weight loss[5] and a lower BMI. In this study, people drinking vinegar lost more weight than the group that did not.
More research is needed in this area, but given apple cider vinegar’s proven benefits, it can be an excellent addition to any weight loss program. Feelings of fullness can lead to less hunger and fewer calories being consumed, ultimately helping people lose weight.
Can You Drink Apple Cider Vinegar While Fasting?
According to the USDA,[6] apple cider vinegar contains zero calories and zero grams of carbohydrates, protein, or fat. Because of this, you can drink apple cider vinegar during intermittent fasting without breaking the fast. Some store-bought varieties can have added sugars and flavors, so be careful and check for additional ingredients when purchasing.
How Much Apple Cider Vinegar Can You Take?
So, how much apple cider vinegar is enough? And can you drink too much? Taking 1-2 tablespoons of apple cider vinegar daily can lead to health benefits. You can drink apple cider vinegar anytime—in the morning, afternoon, or evening. You can split the two tablespoons into two separate drinks at different times of the day.
Apple cider vinegar is safe when consumed in moderation. Here are a few more points to note when considering drinking apple cider vinegar regularly.
- Due to the high acidity of apple cider vinegar, even small amounts can lead to gastrointestinal upset in some people.
- The long-term use of apple cider vinegar may lead to lower potassium levels. If you are on medications that can lower your potassium levels, such as the heart medication digoxin or diuretic blood pressure medications, you should speak with your physician before regularly taking apple cider vinegar.
- The safety of the long-term, consistent ingestion of apple cider vinegar has not been studied in pregnant or breastfeeding individuals. If you are pregnant or breastfeeding, you should discuss this with your physician before regularly taking apple cider vinegar. It is safe for these individuals when used as a food flavoring or in smaller amounts.
Is Diluting Apple Cider Vinegar Recommended?
Yes, you should always dilute apple cider vinegar before drinking it. Apple cider vinegar contains acetic acid, and undiluted apple cider vinegar has a high concentration of acetic acid that can damage teeth enamel, and the lining of the esophagus and stomach.
Additionally, drinking undiluted apple cider vinegar can cause general gastrointestinal pain and discomfort. It is recommended to dilute every 1-2 tablespoons of apple cider vinegar in 8 ounces of water.
Tips For Drinking Apple Cider Vinegar
One of the most important things to remember is to check labels before you purchase store-bought apple cider vinegar products. While many types of apple cider vinegar contain zero calories, sugar, or fat, some store-bought varieties can contain added flavors, calories, sweeteners, or honey that would break a fast.
The taste of apple cider vinegar can be highly acidic and unpleasant to some people. If you don’t like the taste of apple cider vinegar, here are some tips for drinking it while intermittent fasting.
- Add cinnamon, cayenne, or other spices to taste when diluting apple cider vinegar in warm or hot water.
- Mix with your favorite calorie-free hot or iced tea.
- Mix with cold water for a refreshing beverage on hot days.
Additionally, here are some other great beverages to drink while intermittent fasting.
Apple cider vinegar can be incorporated into delicious recipes while not intermittent fasting as well. Some options are:
- Add apple cider vinegar to smoothies.
- Mix into your favorite, fresh-squeezed juices.
- Add to salad dressings.
- Buy apple cider vinegar capsules or gummies. Depending on the brand chosen, these may contain small amounts of calories and sugar.
And again, remember to dilute when drinking apple cider vinegar directly! Be sure to use the 1-2 tablespoons per 8 ounces of liquid ratio.
Conclusion
Research studies have shown that supplementing a diet with apple cider vinegar can lead to fewer spikes in blood sugar, less inflammation, and weight loss. When diluted and not drunk in excess, apple cider vinegar has many great health benefits and is an excellent choice for an intermittent fasting diet.
In addition to thousands of years of historical use, recent scientific research has shown that there are benefits to drinking apple cider vinegar. With no calories or sugar, it does not break a fast. It is excellent to drink before, during, and after periods of fasting, and it can lead to feeling full for longer periods of time.
It can ease some of the more unpleasant aspects of intermittent fasting, such as feeling uncomfortable and unhappy because of hunger. Thus, apple cider vinegar is a worthwhile addition to any healthy lifestyle, especially in an intermittent fasting diet plan.
Frequently Asked Questions
Apple cider vinegar is made[7] in a two-step fermentation process, starting with the juice from pulverized apples and yeast. When combined together, the sugar from the apples and yeast ferment, which forms alcohol and then converts to acetic acid. Acetic acid is what gives vinegar its acidic taste. Polyphenols are the main antioxidant compound found in apple cider vinegar, and they lead to health benefits.
No, Apple cider vinegar contains no calories or sugar and will not break a fast. Therefore, you can enjoy it freely at any time while fasting.
One to two tablespoons a day is recommended. You can also dilute it with water or add it to other recipes such as salads to boost its taste.
Yes, 2 tablespoons of apple cider vinegar must be diluted in 8 ounces of water to prevent damage to teeth enamel and the lining of the esophagus and stomach. Alternatively, apple cider vinegar can be added to salad dressing, dipping sauce, or smoothies.
Yes, while research has been limited to smaller studies, apple cider vinegar has been linked to improved blood sugar, improved insulin response, lower levels of inflammation, and weight loss. Studies also show that drinking it also leads to increased feelings of satiety.
You can add cinnamon, cayenne, and other spics to apple cider vinegar to improve its taste without additional calories. You can also add it to your favorite hot and iced teas.
