BHB – How to Check Your Levels of the Keto Diet’s Secret Molecule

While many people are now using supplemental BHB on a keto diet, it isn’t always easy to know if their bodies are producing enough to keep them in ketosis. This blog post outlines three different ways of assessing your level of ketosis. Each one has pros and cons, so read the content carefully to see which option is best suited to your needs.

3 Ways to Check Your BHB Levels

The keto diet involves consuming minimal carbohydrates in a bid to shift the body from burning carbs to fat for energy. This metabolic shift is called ketosis and produces a powerful molecule known as BHB.

Sometimes referred to as the “keto diet’s secret molecule,” BHB is the most abundant of the three main ketones generated by the body during ketosis. It’s also the most efficient and readily available source of energy for the muscles and brain.

Rather than guessing whether you’re optimizing your BHB levels, try using at least one of the following methods of getting a proper measurement.

1 – Blood Ketone Meters

According to most experts, blood ketone meters are the most accurate means of measuring BHB levels. The bad news is that you have to prick your finger with a lancing device to get a drop of blood, which may be an unpleasant experience for some people.

Next, place the blood on a test strip which is inserted into the meter. The device measures your blood’s BHB concentration in mmol/L (millimoles per liter). As BHB is the primary ketone in your blood, this meter offers more reliable data regarding your state of ketosis.

If you’re on the keto diet, you’ll want to see a reading of 3.0+ mmol/L, as this is a sign of deeper ketosis. If the meter gives a reading of between 1.5 and 3.0 mmol/L, you’re in moderate ketosis. Light nutritional ketosis is the verdict when the reading is between 0.5 and 1.5 mmol/L.

When using a blood ketone meter, perform the test at a consistent time each day. For example, do it first thing in the morning before breakfast. Ketone levels can fluctuate throughout the day depending on exercise, food intake, and fasting. Therefore, you need consistency in testing to get the best results.

While blood ketone meters are accurate, they are also relatively expensive. You have to pay for the meter itself and the cost of the strips.

2 – Breath Ketone Meters

If you’re unenthused at the prospect of pricking your finger and drawing blood, breath ketone meters may seem more desirable. This meter is a non-invasive way to estimate BHB levels by finding out the amount of acetone in your breath. Although breath ketone meters aren’t as accurate as their blood ketone counterparts, they do have advantages in terms of long-term use and convenience.

BHB is just one of the three main types of ketones. Acetoacetate and acetone are the other two. Acetone, which is the smallest ketone, is exhaled through your breath and correlates with the production of BHB. Therefore, a breath ketone meter can provide an estimate of your ketone levels by analyzing the concentration of acetone in your breath.

While breath meters can provide a reasonable indication of whether you’re in ketosis, there are limits to its accuracy. After all, acetone levels are affected by factors like alcohol consumption and hydration, which means inconsistent results are possible.

Breath ketone meters measure in parts per million (ppm) of acetone. A reading of 10-20 ppm means you’re in moderate ketosis. You’re in a deeper level of ketosis once the reading gets close to 40 ppm.

The initial cost of a breath ketone meter can seem high. Fortunately, you don’t need to buy any test strips so you save money in the long term. As a result, consider this option if you plan to test regularly and don’t want to worry about paying for additional supplies.

3 – Urine Ketone Strips

If you’re on a budget, urine ketone strips might be the right option for you. Indeed, it is often recommended that keto diet beginners use these strips initially. They measure acetoacetate, a ketone that’s excreted in urine.

Wash your hands before using urine ketone strips, and collect a urine sample in a clean container. Hold the end of the strip in the urine sample for a few seconds. Shake the strip while it’s still in the container to get rid of excess liquid. The strip’s color should change within the next 15-20 seconds. Next, compare the color of the strip with the color chart included in the kit.

Keto diet novices might complete this test once or twice at the start before moving on to a different testing method. Urine ketone strips don’t provide a specific reading. Instead, they provide a general indication of low, medium, or high ketone levels. Ideally, you want to remain within the moderate range, as this is a sign that your body is producing a healthy volume of ketones without excessive waste.

While urine ketone strips are a useful starting point, they become less accurate over time as your body adapts to ketosis. When you begin a ketogenic diet, your body will excrete excess acetoacetate in urine, which means the strips are fairly reliable. Alas, as your body gets better at using ketones for energy, it expels less acetoacetate, leading to inaccurate test results.

Test BHB Levels for Keto Diet Success

Selecting the right method for checking your BHB levels depends on different factors, including your budget, preferred testing frequency, and overall goals. If you’re a beginner, urine ketone strips may prove useful for a short period.

Eventually, though, you’ll want to focus on using one of the other two. Breath ketone meters are a quick and easy testing method suitable for anyone looking to test themselves frequently. Blood ketone meters are more invasive and expensive but offer the most accurate results.

Regardless of the option you choose, regular testing can help you achieve success on your keto diet. By the way, if you’re seeking a BHB boost, give our keto BHB gummies a try!