The goal of the ketogenic diet is to achieve ketosis. The word ketosis is formed by the word ketone plus the ending -osis, which is a Latin and Greek word that expresses a state or condition.
In other words, “ketogenic” and “ketosis” are based on the word ketone. Ketones are components that are generated primarily from fats and can be used by cells as a source of energy when carbohydrate intake is low .
In this article, we will discuss ketones in detail so you understand their role in your body, especially when you are on the keto diet.
Our bodies begin to produce ketones when we have gone without eating for several hours. This happens when we sleep, when we over-exercise, or when we are fasting .
While the ketogenic diet isn’t necessarily a “fast” in the sense of the common use of the word, you do stay away from carbohydrates.
The lack of carbohydrates, and therefore the lack of glucose, the body’s preferred source of energy, can make our body think that it is starving. Therefore, it turns to fat for energy – either from our diet or from fat stored in our body. The products of using fat metabolism to produce energy are ketones.
There are three main types of ketones: acetoacetate (AcAc), β-hydroxybutyrate (BHB), and acetone. They are all characterized as organic compounds with a carbonyl group .
Acetoacetate (AcAc) is a metabolite derived from butyrate . AcAc is the “parent ketone” that produces the other two ketone bodies, acetone and β-hydroxybutyrate (BHB), though BHB can also produce acetoacetate .
β-hydroxybutyrate (BHB) is a ketone body that is synthesized in the liver from fatty acids. When the glucose supply is low, it is an essential energy carrier to cells. In addition to providing energy, scientists have identified the role of BHB in cellular signaling and found it may activate certain genes and have an essential role in cellular function .
It is this pathway that leads scientists to hypothesize that BHB is responsible for positive effects on the brain in people with neurodegenerative diseases like Alzheimer’s and Parkinson’s disease .
Acetone is formed from the spontaneous decarboxylation of AcAc. The levels of AcAc in the body are very low, as they are produced in small quantities. They are very volatile and, unlike the other two ketones, are not used by the body .
We excrete acetone through our urine and in our exhaled air. When you are in ketosis, you might notice that your breath smells sweet or fruity. Acetone is responsible for the fruity smell in your breath .
The production of ketone bodies can be divided into three steps: 1) The reverse of thiolase, 2) the synthesis of HMG CoA, and 3) The reverse of HMG CoA .
They are produced mainly from the acetyl- CoA, mainly in liver cells when carbohydrates are in low supply.
Diabetes is an illness that occurs where the body is unable to produce enough insulin, or when cells have a resistance to insulin. Insulin is needed to pass glucose into the cells .
When the glucose delivery process doesn’t work, cells signal the liver to start making ketones for energy. However, some of the intermediary molecules are glucose-based, so if there isn’t a little bit of glucose available, this could cause ketoacidosis, which could be life-threatening .
However, if the body is able to process at least some glucose, ketone bodies are used and ketoacidosis is avoided.
In people without diabetes, ketone bodies are derived in the same way. They need intermediaries that are derived from glucose to produce ketone bodies. It is uncommon for healthy people to experience ketoacidosis, and most are able to maintain healthy levels of ketones. However, we need to make sure we are eating some carbohydrates (that is why the ketogenic diet requires that 5% of your energy come from carbohydrates) to make sure we are able to produce ketones.
There are three main ways to measure ketone levels in your body: through the blood, urine, and breath.
Testing for ketones in the blood is the most accurate way to measure ketosis. It measures BHB specifically since it is the predominant ketone in the body. To do this, you can use a handheld device for home use, which will require you to prick your finger, but this is relatively expensive compared to the other two methods.
You can also test for ketones in your urine via urinalysis strips. This method is low-cost and doesn’t require you to prick your fingers.
However, it is less accurate than blood testing.
This is the most uncommon form of measuring ketone levels in the blood. The apparatuses are relatively new to the market. However, since trials are still being performed to determine the accuracy of breath testing, this isn’t the recommended method.
Normal ketone levels range between 0.6 and 3 mmol at any given time. Most healthy people will not go into ketoacidosis, thanks to normal feedback processes. If your ketone levels are higher than this, it is important to talk to your dietician to make sure you are eating a balanced diet.
Large portions of the brain can use ketones for energy, especially when your body has adapted to a low-carb diet (about 60%) [6, 7]. Your body can make the missing glucose from protein via gluconeogenesis.
Ketones are derived from fat, either from the diet or from what is stored in our body. When it uses stored fat, we experience weight loss . Additionally, people who are on the keto diet tend to feel less hungry, so they don’t feel restricted or deprived .
Carb reduction may improve blood triglycerides, total cholesterol and HDL cholesterol .
While most cells in the body can use ketones for energy instead of glucose, there are cells in the liver and in the brain that still depend on glucose, even when adapted. For this reason, it is not healthy to eliminate carbohydrates completely. Reducing your carb intake to about 5% of your total energy needs supply glucose-dependent cells with the minimum carbohydrates they need to function without elevating blood glucose.
If you have type 2 diabetes and have taken on the keto diet to improve your outcome, it is very important to carefully monitor your ketone levels and glucose levels as you adopt a balanced ketogenic diet.
It is also important to note that the keto diet may not be for people with certain medical conditions, like liver diseases and type 1 diabetes.
Most of the body’s cells can easily adapt to using ketones for their energy needs. There are several advantages to a high-fat, low-carb diet for health, including weight loss, reduction in heart disease risk factors, and metabolic disorder risk factors, among others.
However, it is important to speak to your registered dietician and physician to determine if you have any medical conditions that would impede you from being healthy while taking on the ketogenic diet.