Are you wondering if you can eat bananas on a low-carb keto diet? Well, reading this post, you are going to find the answer and some of the best replacements.
A low-carb diet is a low-carb eating plan designed to put a person into a state of ketosis by limiting carbohydrate intake. Although fruits contain natural sugars and are loaded with vitamins some can be part of a keto meal plan but most of them are too high carbs. To learn more about what are the best fruits to eat on a keto diet, head to my detailed post about low carb fruits.
Besides the fact that bananas are delicious, they’re also packed with nutrients that improve your health and provide you with an instant energy boost. But are they keto-friendly?
Are Bananas Keto-Friendly?
Unfortunately, keto and bananas do not go well together. Bananas are a relatively high-carb food and would provide a source of sugar to fuel your body upon digestion.
Carbs In Bananas
You might be surprised to learn that the energy in bananas comes primarily from carbohydrates, most of which is sugar, and just one single medium banana contains 27 grams of total carbs.
So, if you want to eat a banana a day and stay keto by ensuring that all your other food is pure fat or pure protein, that’s not very feasible. Best to leave the bananas off your ketogenic menu.
Does This Mean That Bananas Are Unhealthy?
Certainly not. Even if the bananas aren’t keto-friendly, they do have quite a few vitamins and minerals. Bananas are high in potassium and a lot of vitamin B6. If your diet allows more carbohydrates, they are good for you.
However, if you follow a keto diet, you can get these vitamins and minerals from other fresh fruits and vegetables like blueberries, strawberries, raspberries, avocado, kale, and cruciferous vegetables.
Nutrients of a Banana
According to the USDA website, one medium-sized banana (118 grams) has
- Fat: 0.4 grams
- Protein: 1.3 grams
- Net carbs: 24 grams
- Fiber: 3.1 grams
- Calories: 105 grams
Benefits of Eating Bananas
Bananas contain several essential nutrients and provide benefits for digestion, heart health, and weight loss.
- Blood pressure
- Digestive Health
- Heart Health
Banana Keto Substitute
But if you want to eat bananas, even if you are on a keto diet, then you have a few options:
- Banana extract – It provides authentic banana flavor without the carbs or sugar, and you can use it in a variety of recipes. You’ll need just a little bit of banana extract to make any recipe taste like bananas.
- Avocado + Banana extract tastes surpringly close to banana. So all you need to make keto banana is one ripe avocado and a few drops of natural banana extract.
If bananas aren’t keto, that doesn’t mean that you can’t incorporate them into keto dessert recipes such as:
- Make a keto banana bread.
- Try keto banana pudding.
- Make keto banana muffins.
The full recipe is in the recipe card below. Readers that love this aslo made these recipes: