Iran Press/ Health: Although there’s a lot of overlap between low carb and ketogenic diets, there are also a few important differences.
Low carb diet:
Carb intakes can vary from 25–150 grams per day.
Protein is usually not restricted.
Ketones may or may not rise to high levels in the blood. Ketones are molecules that can partly replace carbs as an energy source for the brain.
Ketogenic diet:
Carb intake is limited to 50 grams or fewer per day.
Protein is often restricted.
A major goal is to increase ketone blood levels.
On a standard low carb diet, the brain will still largely depend on glucose, the sugar found in your blood, for fuel. However, the brain may burn more ketones than on a regular diet.
On a ketogenic diet, the brain is mainly fueled by ketones. The liver produces ketones when carb intake is very low.
Low carb and ketogenic diets are similar in many ways. However, a ketogenic diet contains even fewer carbs and will lead to a significant rise in blood levels of ketones, which are important molecules.
The ‘130 grams of carbs’ myth
You may have heard that your brain needs 130 grams of carbs per day to function properly. This is one of the most common myths about what constitutes a healthy carb intake.
Although a zero carb diet isn’t recommended because it eliminates many healthy foods, you can definitely eat much less than 130 grams per day and maintain good brain function.
Low carb diets provide your brain with energy via processes called ketogenesis and gluconeogenesis.
Ketogenesis
Glucose is usually the brain’s main fuel. Your brain, unlike your muscles, can’t use fat as a fuel source.
However, the brain can use ketones. When glucose and insulin levels are low, your liver produces ketones from fatty acids.
Ketones are actually produced in small amounts whenever you go for many hours without eating, such as after a full night’s sleep.
However, the liver increases its production of ketones even more during fasting or when carb intake falls below 50 grams per day (2Trusted Source).
When carbs are eliminated or minimized, ketones can provide up to 75% of the brain’s energy needs (3).
Gluconeogenesis
Although most of the brain can use ketones, there are portions that require glucose to function. On a very low carb diet, some of this glucose can be supplied by the small amount of carbs consumed.
The rest comes from a process in your body called gluconeogenesis, which means “making new glucose.” In this process, the liver creates glucose for the brain to use. The liver makes the glucose using amino acids, the building blocks of protein.
The liver can also make glucose from glycerol. Glycerol is the backbone that links fatty acids together in triglycerides, the body’s storage form of fat.
Thanks to gluconeogenesis, the portions of the brain that need glucose get a steady supply, even when your carb intake is very low.
On a very low carb diet, up to 75% of the brain can be fueled by ketones. The rest can be fueled by glucose produced in the liver.
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