acidity in coffee vs. ACV

I set out to answer the question:

The advice around consuming acidic beverages on an empty stomach can seem contradictory with apple cider vinegar and coffee. Here's a breakdown of the nuances.

While both have similar pH levels (around 2-3), their key differentiating factors lie in their composition and potential benefits.

Apple Cider Vinegar

• Contains acetic acid, which some studies suggest helps regulate blood sugar and promote satiety, potentially aiding weight management.
• "In DM2 vinegar reduces postprandial hyperglycaemia, hyperinsulinaemia, and hypertriglyceridaemia without affecting lipolysis." - National Library of Medicine 
• "Vinegar's effect on carbohydrate metabolism may be partly accounted for by an increase in glucose uptake, demonstrating an improvement in insulin action in skeletal muscle." - National Library of Medicine 
• What this means is that drinking acetic acid-containing vinegar before a meal improved insulin in those with type 2 diabetes!
• ACV may have prebiotic properties that support gut health, although research is ongoing.
• With that said...for some people, ACV makes heartburn worse. Those who have a very irritated food pipe may experience further burning and irritation after drinking vinegar.

Coffee

• Contains chlorogenic acid, acetic acid, quinic acid, and citric acid.
• Coffee's acidity can stimulate stomach acid production, potentially exacerbating symptoms in individuals with existing digestive issues like ulcers or heartburn. This can overtime errod the gastric lining.
• Coffee boosts cortisol, and on an empty stomach, this spike can amplify anxiety, jitters, and potentially impact sleep and metabolism.
• This repeated activation and release of stress hormones can trick your body into staying in a perpetually state of "fight or flight".

Therefore, the differences in recommendations stem from:

• Potential benefits: Studies and anecdotes suggest specific benefits of ACV consumed on an empty stomach, whereas consuming coffee primarily carries risk factors on an empty stomach.
• Individual sensitivity: People vary in their tolerance to acidic beverages. Those with sensitive stomachs are more likely to experience discomfort from coffee on an empty stomach.
• Overall focus: ACV is often consumed for its potential health benefits, while coffee primarily serves as a stimulant.
• Quality of coffee: Coffee that grows at a higher altitude tends to have fewer acids.
• Shade of coffee: Lighter roast coffee tends to be more acidic than dark roast coffee.
• Type of coffee: Espresso is much more acidic than standard coffee.

Remember to always dilute ACV before consuming it with either water or some form of high quality juice (i.e.: aloe vera juice). Ultimately, listen to your body and experiment to find what works best for you. Both beverages can be enjoyed responsibly, but doing so thoughtfully, considering your own health and needs, is crucial.