Individuals following the ketogenic diet, a low-carb, high-fat eating regimen meant to promote ketosis in the body, frequently raise this question: Are Bananas keto-friendly? Bananas are a popular fruit because of their sweetness and nutritional content. However, because the keto diet needs carbohydrate restriction, various fruits, like bananas, are being scrutinized.
Bananas are high in nutrients, including vitamins, minerals, and fiber. They are relatively heavy in carbs, particularly natural sugars such as fructose. Because of the higher banana carb content, they fall outside the conventional keto diet parameters, which call for limiting carbohydrate intake to encourage fat burning.
In this discovery, we will look at the nutritional composition of bananas, low-carb banana alternate recipes, and the factors to consider when adding them into a keto diet. So, if you’re wondering about the best and worst fruits to consume, keep reading to make an informed nutritional decision.
Serving Size: 1 medium banana
Short answer: No. Bananas are not keto-friendly because they contain high sugar and net carbohydrates that could kick you out of ketosis.
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Are Bananas Keto?
Well, a medium-sized banana contains about 105 calories, 25g of net carbs, no fat, and 1g of protein. If you’re familiar with the keto diet, you know it’s a low-carb, high-fat, moderate-protein diet. Is the banana keto?
The short answer is no. The banana is the opposite of the macronutrients you want on a low-carb diet like keto.
Many people on keto are shooting to consume about 30g of carbohydrates per day. Since the banana packs in 25g of net carbs, mostly from sugar, it doesn’t fit in with a keto diet.
Take a look at the nutrition facts of a banana for yourself. You’d get almost your entire daily intake of carbohydrates in a single banana. With all that said, we know that bananas are not a keto-friendly food, but are there any keto-friendly fruits?
What Are the Health Benefits of Bananas?
Bananas could be considered a superfood since they contain vitamins and minerals. These nutrients can benefit the human body and promote overall health. Bananas are commonly known for having high amounts of potassium.
This mineral is a major factor in contributing to heart health. Foods rich in potassium will help you manage blood pressure by flushing salt from the body in urine. It also affects blood pressure by relaxing the cell walls of blood cells.
Potassium has also been shown to lower your risk of stroke in several studies. It can help your muscles work better and keep your bones healthy and strong. Potassium can even help to prevent kidney stones.
Bananas are packed with healthy fiber that can help the digestive tract. It’s no secret that dietary fiber is good for you. It can even help with cholesterol levels, inflammation, and blood pressure.
Fiber can also help you feel full between meals and cause you to eat less. Not only does the fiber help your digestive system, but bananas also have prebiotics that enhances these effects.
Prebiotics are a healthy form of bacteria that is good for your gut.
The nutrients in bananas can also help treat gastrointestinal infections and IBS (irritable bowel syndrome). They can also help with yeast and urinary tract infections (UTIs). Bananas have even been shown to lessen lactose intolerance in people affected by dairy products. The probiotics may even help make the flu and common cold less severe in humans.
The other nutrients in bananas include Vitamin B6, Vitamin C, Magnesium, and Vitamin A. Vitamin B6 helps to speed up your metabolism and, therefore, can aid in weight loss. It can also help with children’s brain development during pregnancy and immune health. Most people know the benefits of Vitamin C.
It helps prevent the damage of free radicals in the body and boosts your immune system. Magnesium helps to control blood sugar and blood pressure and keep bones strong. Finally, Vitamin A is great for vision and can even help to prevent cancer. So are bananas keto?
Alternative Fruits for a Keto Diet
There are some keto-friendly fruits. These fruits are mostly low in net carbs and high in fiber.
- Blackberries are one of these fruits. Raw blackberries have just 3g of net carbs per 1/2 cup serving and 4g of fiber. This makes them a great choice for a keto fruit. They are also packed with vitamins and minerals you may lack on a keto diet.
- Raspberries also fall into the low-carb fruit category. You’ll probably find many berries in this category. Raspberries have a similar nutrition profile to blackberries at 3g of net carbs per serving while packing in 4g of fiber per 1/2 cup filling. You’ll also get many of the same nutrients that are beneficial to your body.
- Cantaloupe is a fruit that you can eat on a keto diet. It packs 6g of net carbs for a 1/2 cup serving. It’s also low in calories but packed with vitamins and minerals. Cantaloupes are delicious and refreshing; eating the fruit may help you stay full longer.
- Strawberries are another berry that is low in carbs and fits into a keto diet. They can be delicious snacks to help you kill your cravings for sweets. 1/2 cup of sliced strawberries contains about 5g of carbs per serving and only 27 calories. They also have some beneficial anti-inflammatory benefits.
- You can eat watermelon on a low-carb diet—watermelon packs in 5g of net carbs for a 1/2 cup serving. Watermelon is also a good choice because it has a high water content that can help replenish your body. The 1/2 cup of watermelon is only 27 calories.
- The final fruit we’ll recommend is the lemon. A lemon wedge contains <1g of carbohydrates per serving. It’s also packed with vitamins like Vitamin C and contains antioxidants that help to fight free radicals and promote healthy digestion.
Choose any of these fruits instead of a banana. Keep yourself in ketosis and burn that fat!
Friendly In conclusion, while bananas are not considered keto-friendly fruits, they can still be enjoyed in moderation. If you are following a keto diet, keeping track of your carbohydrate intake and limiting your portion size of bananas to small amounts is important.
This way, you can still enjoy the delicious taste of a banana and maintain a ketogenic state.