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Benefits of Ketones

Health | December 09, 2019

The purpose of the keto diet is to go into a state of (nutritional) ketosis where the body’s energy comes mostly from fat and ketones and a little bit of glucose (sugar). However, where it really shines is with those ketones. Ketones, or ketone bodies, are an “alternative” energy source that is released by the liver. The body produces ketones during starvation, fasting, sleep (which arguably is a type of fast), and nutritional ketosis. Ketones are made from both stored and dietary fat, and when insulin and blood sugar levels are low. They are responsible for the success that many people experience upon adopting a keto diet.

If you ever wanted to know about the benefits of ketones, then say no more! Here’s what you need to know about ketones, and why they have many people going nuts for keto. And as a side note, I’m talking about the ketones made by your body, not the kind found in supplements (which are called exogenous ketones). These are natural, “self-made” ketones with amazing properties that science is only now just catching up with. [1] [2] [3]

Types of Ketones

Let’s get a little nerdy for just a moment and talk about the different types of ketones.

BHB (beta-hydroxybutyric acid): Out of the three, BHB is the dominant ketone in the body, making up 78% ketones found in the blood. Mainly used as energy and is what’s used in supplements. Is capable of passing the blood-brain barrier and providing energy for either the brain or body.
AcAc (acetoacetic acid): This ketone gets the second prize as being the most abundant in the body, making up less than 20% of total ketones in the blood. Usually ends up getting excreted either through sweating or breathing. Can also cross the blood-brain barrier. Is the precursor to BHB and acetone (see below).
Acetone (or Acetate): Last, but not least, is acetone (or acetate), which is just 2% of blood ketones. Can be broken down into pyruvate and lactate, which are other energy sources for the body.

Here’s how ketones create (or provide) energy. They move either to the muscles or brain and go through a conversion process known as ketolysis. During ketolysis, they get turned into acetyl-CoA. Once they become acetyl-CoA, the cells take them and create energy (or ATP). And voila! A bit of science for you. I’m giving you the lowdown on how it works to show that I’m not just using keto as a fad. There’s legit science to it, and I love sharing it with you guys! [4] [5] [6] [7] [8] [9]

Benefits:

This is what you’ve been waiting for, so let’s get to it!

Brain Health

Did you know that before keto skyrocketed into popularity, it was initially designed to treat childhood epilepsy? This goes back to the 1920s, and while the diet had some highs and lows as far as success, it was abandoned once medications came into play. Luckily, through the years it’s adapted and evolved, no longer being seen as just an intervention but as an enhancement. Take brain health. Because ketones are capable of reaching the brain, they can supply most of its energy needs (up to 70%). They also trigger the release of neurotrophins; chemicals that support brain neurons. One of which includes BDNF (brain-derived neurotrophic factor), which improves mood, boosts memory and concentration and helps create new brain cells. Increasing BDNF may help to prevent age-related decline in the brain, as well as conditions like Alzheimer’s.

Many people experience improvements in brain function after becoming keto-adapted, including focus, memory, creativity, mood, and clarity (say goodbye to brain fog!).

[10] [11] [12] [13]

Inflammation

Inflammation is like a web; it’s tied to almost every disease and disorder imaginable. In some cases, it’s the culprit (arthritis, colitis), and in others, it’s a contributor or “sidekick” (diabetes, heart disease, asthma). Here’s where ketones fit in- they’re natural anti-inflammatories, meaning that they can reduce inflammation. Studies show that ketones like BHB support the body’s resistance to inflammation by blocking the release of inflammatory proteins (aka, inflammasomes) in the body. That’s not all that they can do. Ketones can also lower the production of free radicals, which are unstable molecules that are highly inflammatory — ever heard of antioxidants? These are substances found in foods like blueberries that defend the body against free radicals. So, in a way, ketones act similarly to antioxidants by scavenging the body for these molecules and protecting our cells and DNA from them.

BONUS: they also increase the master antioxidant known as glutathione! They not only act as antioxidants, but they also increase them, too!

[14] [15] [16] [17]

Honorable Mentions

Before I turn this post into a book, here’s a short list of benefits when it comes to ketones. I want to point out that a lot of the science is mixed when it comes to effectiveness. Some of the data either shows that yes, it does do X, while others show that no, it does not do X. And a lot of the research out there is fairly new; science is just at the beginning when it comes understanding the nature of ketones. With that out of the way, here are the honorable mentions:

Reduced hunger and cravings
Improved blood sugar
Healthy bones
Increases insulin sensitivity
Lowers the risk for obesity, heart disease, cholesterol, Alzheimer’s, Parkinson’s, seizures, and, possibly, cancer (take this last one with a massive grain of salt and DO NOT substitute your treatment with keto! Please talk with your doctor to make sure it’s right for you!)
Longer-lasting energy (some have called it a “cleaner” or more “efficient” energy source compared to glucose/sugar)
Potentially better performance for athletes (research is still going- keep an eye out for updates! Some studies are good, others, well, not so much)

[18] [19] [20] [21]

Whew! OK, everyone, there you have it! The benefits of ketones. Want to learn more about what makes keto so great? Head over to this post here. Still got some questions about keto? Way ahead of you- go check out my Q&A post here. And if you’re ready to jump into the keto diet waters but don’t know how to swim, then why not do my Keto Meal Plan? It’s got a full PDF with all the ins and outs of keto and 8 weeks of planned meals, shopping lists, and macros. See? I already did the work for you- all you have to do is follow along and enjoy the yummy recipes. That, and get those ketones revving up!

Sources:

Comments Add Comment

Private Member | December 9, 2019 @ 7:23 pm

how many Ketones do you need to earn the benefits? I have tried Keto, but I managed only once ( when I was very much stuck on the macros) to see a value of 1.5 mmol/L. I normally had around 0.5. And I haven t noticed all this mental clarity.. I mean, coffee was way more helpful to me than keto at the end of the day. Was I doing anything wrong?
- Private Member | December 12, 2019 @ 9:15 am
  
  I would be very much interested in the answer too 🙂
- Private Member | December 17, 2019 @ 5:56 am
  switzerland/, france
  
  I use GKI and journal my food and symptoms. It is very interesting. I use a gluco-keto meter and calculate the GKI. You can find more on ketomojo site. My main purpose for going keto is gut health or gut well being. Struggli g my whole life with bloating and distention or other uncomfortable things just making my life hell.
  That being said it is NOT easy to maintain if mot fully prepared. Cooking all yourself is draining.that is why I journal as ultimately I want to have a normal social life.