Keto Food And Ketones: What's The Connection?

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has gained popularity for its potential benefits for weight loss and blood sugar control. The diet typically limits carbs to 20-50 grams per day, which puts the body into a metabolic state called ketosis. In this state, the body uses fat as its main fuel source instead of glucose. As the body breaks down fat, it produces a compound called ketones, which become the main source of energy for the body and brain. While the keto diet has many potential health benefits, it can also be restrictive and lead to side effects such as keto breath and constipation. It is important to consult a doctor or dietitian before starting the keto diet to ensure it is right for your individual needs.

What is ketosis?

Ketosis is a metabolic state in which the body burns fat for energy instead of carbohydrates. This process happens when the body doesn't have enough carbohydrates to burn for energy, so it burns fat instead and makes ketones, which it can use for fuel. Ketosis can be achieved by following a low-carb, high-fat, moderate-protein diet, known as a keto diet.

On a keto diet, 70-80% of calories come from fat, 10-20% from protein, and 5-10% from carbohydrates. The body typically gets glucose from dietary carbohydrates, such as starches and sugars, and uses it as its primary energy source. However, when carb intake is very low, the body turns to burning fat for energy. As the body breaks down fat, it produces a compound called ketones, which become the main source of energy for the body and brain.

Ketosis can have several health benefits, including weight loss, increased energy, and the treatment of chronic illnesses such as epilepsy, Alzheimer's, and type 2 diabetes. However, it can also have some side effects, such as "keto flu," bad breath, constipation, and high cholesterol. Additionally, there are some risks associated with the keto diet, including nutrient deficiency, liver and kidney problems, and an increase in "bad" LDL cholesterol.

Ketosis can be measured through blood, urine, and breath tests, which detect the amount of ketones produced by the body. Symptoms such as increased thirst, dry mouth, frequent urination, and decreased hunger can also indicate that the body has entered ketosis.

What foods are keto-friendly?

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and several important minerals. They're also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Fish and Shellfish

Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are very high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbohydrates and about 6 grams of protein, making them ideal for keto. In addition, eggs have been shown to trigger hormones that increase feelings of fullness. It's important to eat whole eggs rather than egg whites since most of an egg's nutrients are found in the yolk.

Dairy and Dairy Alternatives

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. In addition, eating cheese regularly may help reduce the loss of muscle mass and strength that occurs with aging. Other keto-friendly dairy and dairy alternatives include plain Greek yogurt, cottage cheese, cream, half-and-half, and certain unsweetened plant milks like soy, almond, and coconut milk.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs, making them excellent for keto. They're also rich sources of vitamins, minerals, and antioxidants. In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.

High-Fat Veggies

Avocados and olives, while technically both fruits, are unique among vegetables in that they're fairly high in fat. They also contain fiber and are low in net carbs. Avocados are high in monounsaturated fat and potassium, a mineral many Americans lack.

Nuts and Seeds

Nuts and seeds are healthy, high in fat, and low in carbs. They're also high in fiber, which can help you feel full and naturally lower your calorie intake. The lowest-carb nuts and seeds include almonds, Brazil nuts, macadamia nuts, pecans, walnuts, chia seeds, flaxseeds, and pumpkin seeds.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce your risk of heart disease by lowering blood pressure and keeping your arteries healthy. Just be sure to choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.

Unsweetened Coffee and Tea

Plain coffee and tea contain zero grams of carbohydrates, fat, or protein, so they are perfect on the keto diet. Coffee and tea drinkers have been shown to have a significantly reduced risk of diabetes. Tea is rich in antioxidants, has less caffeine than coffee, and has many health-promoting properties.

Other Keto-Friendly Foods

Other keto-friendly foods include berries, shirataki noodles, olive oil, butter, ghee, and unsweetened sparkling water.

What foods should be limited on keto?

A ketogenic diet is a very low-carb, high-fat, and moderate-protein diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes incredibly efficient at burning fat for energy.

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Starchy vegetables: Potatoes, sweet potatoes, corn, beets, etc.
• High-sugar fruits: Mangoes, bananas, grapes, raisins, dates, etc.
• Beans and legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Some condiments or sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Alcohol: Beer, wine, liquor, and mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, etc.
• Bread: White sandwich bread, tortillas, etc.
• Glazed or honey-baked ham
• Light or low-fat margarine
• Dried fruit or trail mix
• Reduced-fat dairy products: Low-fat yogurt, low-fat mayonnaise, low-fat salad dressings, etc.
• Quinoa and other grains: Millet, couscous, oatmeal, muesli, etc.
• Sweetened sauces: Ketchup, barbecue sauce, sweet chili sauce, etc.
• Natural sweeteners: Honey, maple syrup, agave, etc.

It is important to note that the ketogenic diet is restrictive and may be challenging to follow. It is always recommended to consult with a healthcare professional or a registered dietitian before starting any new diet, especially one as restrictive as the keto diet.

What are the pros and cons of the keto diet?

The keto diet is a low-carb, high-fat diet that has been around since the 1920s. It was originally developed to treat epilepsy in children but has since gained popularity as a weight-loss tool. The diet involves reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet may offer some benefits, there are also several potential drawbacks and risks to consider.

Pros of the Keto Diet:

• Weight loss: The keto diet can be effective for weight loss, especially for people with a significant amount of excess body weight. Cutting carbs can lead to a rapid initial drop in water weight, and certain types of ketones released during ketosis may suppress appetite.
• Improved blood sugar management: Low-carb diets, including keto, can help stabilize blood sugar levels, which may be beneficial for people with type 2 diabetes.
• Potential benefits for other health conditions: The keto diet is being studied for its potential benefits in mitigating symptoms of progressive neurological disorders like epilepsy, Parkinson's disease, Alzheimer's, and multiple sclerosis. It may also reduce the risk of cardiovascular disease and have benefits in cancer treatment, although more research is needed.
• Increased satiety: The high-fat content of the keto diet can lead to increased feelings of fullness and reduced hunger between meals.

Cons of the Keto Diet:

• Restrictive and difficult to sustain: The stringent food restrictions of the keto diet make it challenging to stick to and can lead to yo-yo dieting. It requires careful meal planning and food preparation, which can be difficult for people with busy lifestyles.
• Nutrient deficiencies: The keto diet's restriction of fruits, vegetables, grains, and legumes can lead to deficiencies in essential vitamins, minerals, and fiber. This may result in constipation, digestive issues, and increased risk of kidney stones and liver disease.
• Negative impact on heart health: The high-fat nature of the keto diet, especially if it includes high amounts of saturated fat, can increase the risk of cardiovascular disease by raising LDL ("bad") cholesterol levels.
• Lack of long-term research: There is limited long-term data on the safety and effectiveness of the keto diet, and it is not recommended for long-term use.
• Potential side effects: The keto diet may cause initial side effects, often referred to as the "keto flu," including bad breath, headaches, muscle cramps, nausea, constipation, diarrhea, and vomiting. It can also lead to fuzzy thinking and mood swings.
• Negative impact on athletic performance: The keto diet may not be suitable for elite athletes or those wishing to build muscle mass, as it may lead to decreased exercise performance and muscle loss.

How do you know if you're in ketosis?

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body's supply of glucose (sugar), which is the main source of energy for cells.

There are several signs that indicate you have entered ketosis, including:

• Bad breath: Many people on keto diets report that their breath takes on an unusual, fruity smell. This is caused by elevated levels of acetone, a ketone that exits the body in your urine and breath.
• Weight loss: You may experience both short- and long-term weight loss when switching to a keto diet. Fast weight loss can occur during the first week, but this is primarily a loss of water weight. True fat loss may take several weeks.
• Increased ketones in the blood: One of the hallmarks of a keto diet is a reduction in blood sugar levels and an increase in ketones. The most reliable way to measure ketosis is to use a specialised meter to test your blood ketone levels.
• Increased ketones in the breath: Another way to measure blood ketone levels is with a breath analyser, which monitors acetone, one of the three main ketones in your blood during ketosis.
• Appetite suppression: Many people report decreased hunger while following a keto diet. This may be due to alterations in your body's hunger hormones, an increased intake of proteins, or the ketones themselves affecting your brain.
• Increased focus and energy: Long-term keto dieters often report increased focus and energy. Once your body gets used to burning ketones instead of glucose, a large part of your brain starts burning ketones, which are an extremely potent fuel source.
• Short-term fatigue: The initial switch to a keto diet can cause weakness and fatigue. This is a natural side effect as, after several decades of running on a carb-heavy fuel system, your body is forced to adapt to a different system.
• Short-term decreases in performance: Removing carbs can lead to general tiredness and a decrease in exercise performance, primarily caused by the reduction in your muscles' glycogen stores. After several weeks, many keto dieters report that their performance returns to normal.
• Digestive issues: Digestive issues such as constipation and diarrhoea are common side effects when starting a keto diet. Eating plenty of healthy low-carb veggies, which are still fibre-rich, can help alleviate these issues.
• Sleep issues: Many keto dieters report insomnia or waking up at night when they first reduce their carb intake. However, this usually improves within a few weeks.

Frequently asked questions