Are Bananas Keto? Can You Enjoy Them on a Low-Carb Diet?
One of the hardest parts about starting the ketogenic diet can be giving up sugar-packed fruits. The idea that fruits are healthy is so ingrained in our brains that the idea of excluding them seems… bananas. But, not all fruits are created equally. Some are packed full of vitamins, minerals, and fiber, whereas others are loaded full of sugar. Fruits like pineapple, apples, and grapes are typically excluded from a ketogenic diet, but what about bananas? Are bananas keto?
Nutrition in Bananas
One banana (115g) is approximately 113 calories, 26.4g of carbohydrates, 2g of fiber, 0.3g of fat, and 0.9g of protein. [1]
Additionally, bananas contain vitamins and minerals such as vitamin B6, vitamin C, phosphorus, potassium, and magnesium.
Bananas are often touted as the king of potassium, but in reality, one banana (115g) only contains 385 mg of potassium. This is only about 9% of the daily recommended intake of this mineral. On the other hand, keto-friendly avocados have 507mg of potassium per only 100g. [2]
Are Bananas Keto?
Did you know that bananas are actually considered a berry? While berries are typically allowed on the ketogenic diet, bananas are
high in carbohydrates.
A medium banana has around 22g of net carbs, which is enough to kick someone out of ketosis. Of the 18g of sugar in bananas, 7g is from fructose, >6g is from glucose, and >5 is from sucrose. [1]
Because of the sugar content in bananas, they are considered to not be keto.
If you are an athlete that practiced the Targeted Ketogenic Diet (TKD), you may be able to fit half a banana or whole bananas into your diet.
Low-Carb Alternatives to Bananas
As previously mentioned, avocados are a great low-carb, keto-friendly alternative to bananas. 1 avocado is about 240 calories, 24g of fat, 3g of protein, 12g total carbs, 9g of fiber, and 3g of net carbs.
If you are just looking for the taste of bananas, there are flavorings that you can add to various foods to mimic their taste and curb any cravings. Here are a few keto-friendly recipes that utilize banana flavoring:
Did You Know That There Might Be A Good Reason For You To Buy Bananas On Keto?
The reason might just surprise you! Learn more here: Why Buy Bananas On A Ketogenic Diet.
References
FoodData Central Search Results. FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/1105314/nutrients
FoodData Central Search Results. FoodData Central. (n.d.). https://fdc.nal.usda.gov/fdc-app.html#/food-details/171706/nutrients
