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Wondering if you can eat bananas on a low-carb keto diet? Well, after reading this article you will find the answer and some of the best alternatives.
A low-carb diet is an eating plan that aims to put a person in a state of ketosis by limiting the intake of carbohydrates. Although fruit contains natural sugars and is rich in vitamins, some can be part of a keto meal plan, but most contain too many carbohydrates. To learn more about the best fruits for a keto diet, read my in-depth article on low-carb fruits.
Bananas are not only delicious, but also rich in nutrients that promote health and provide an instant energy boost. But are they suitable for the keto diet?
Are bananas compatible with the keto diet?
Unfortunately, diet and bananas do not mix well. Bananas are a relatively carbohydrate-rich food, so when digested, they serve as a source of sugar to fuel the body.
Carbohydrates in a banana
You may be surprised to learn that most of the energy in bananas comes from carbohydrates, most of which are sugars, and that an average banana contains 27 grams of carbohydrates.
So if you want to eat a banana a day and stick to the keto diet, while making sure all your other food is pure fat or protein, that’s not very practical. It’s best to ban bananas from your ketogenic menu.
Does this mean bananas are bad for you?
No, of course not. Although bananas are not suitable for the keto diet, they are quite rich in vitamins and minerals. Bananas are rich in potassium and vitamin B6. If your diet allows for more carbs, those are good for you.
However, if you are on a keto diet, you can also get these vitamins and minerals from other fresh fruits and vegetables, such as blueberries, strawberries, raspberries, avocados, kale, and cruciferous vegetables.
Nutrients in Bananas
According to the USDA website, an average banana contains (118 grams).
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 have benefits for digestion, heart health and weight loss.
Keto banana substitute
But if you want to eat bananas, even if you’re on a keto diet, you have a few options:
Banana extract – it gives a real banana taste without carbs or sugar, and you can use it in all kinds of recipes. You need very little banana extract to add the flavor of banana to any recipe.
Avocado + banana extract tastes remarkably similar to banana. So all you need for a keto banana is a ripe avocado and a few drops of natural banana extract.
Just because bananas aren’t keto doesn’t mean they can’t be incorporated into keto dessert recipes:
Make a keto banana bread.
Try banana pudding.
Make banana muffins.
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