After starting keto diet, the first thing that comes to our mind is: what foods and fruits can we eat on keto diet. As bananas are very popular among most of us, we often try to find: are bananas keto friendly? In this article I will tell you about nutrition in 1 banana and whether it can be eaten on keto diet.
Nutrition in 1 Banana
The energy in bananas comes mainly from carbohydrates, most of which is sugar. 100 grams of raw banana contains 22.84 g of total carbohydrates. Of this amount, 2.6 g is fiber, and 12.23 g is sugar.
The actual amount of carbohydrates and the nutritional composition of a banana depends on its size:
- A small banana (less than 15 cm long) contains 18.5 g of total carbohydrates, 2.1 g of fiber and 9.91 g of sugar.
- A small banana (length from 15 cm) contains 23.07 g of carbohydrates, 2.6 g of fiber and 12.35 g of sugar.
- A medium-sized banana (17 cm to 20 cm) contains 26.95 g of carbohydrates, 3.1 g of fiber and 14.43 g of sugar.
- A large banana (from 20 cm long) contains 31.06 g of carbohydrates, 3.5 g of fiber and 16.63 g of sugar.
- A very large banana (22 cm or more) contains 34.72 g of carbohydrates, 4.0 g of fiber and 18.59 g of sugar.
The content of pure carbohydrates ranges from 16.4 g for small fruits to 30.72 g for larger varieties. I think this data is a proper answer for you query on: are bananas keto friendly?
Are bananas keto friendly?
As you read above, bananas are not very low-carb. No matter how thinly you cut them, it would be quite difficult to consider banana as a keto-friendly product. Most carbohydrates in a banana are sugar, so refrain from eating them on keto.
In a word, bananas are not keto friendly and there is no confusion on that.
Are green bananas keto friendly?
I came through this question many times. I am not sure why people think that green banana is something very different from normal ripe bananas. If the idea is that they don’t have as much sugar as ripened bananas, you’re missing the basic of keto.
The basic principal of keto diet is to change the metabolic habit of your body. Your body is naturally adapted to carbs. And in keto you are going to change this adaptation to fat. Which means your body will burn fat first instead of carbs. And bananas oppose this basic. They are not keto friendly.
So it is simple. Do you know: Are bananas keto friendly? Then the same goes with green banana as well. As we have discussed on nutrition in 1 banana I think you have a clear idea that the amount of carbs vary with the size of banana. Not with green or ripe.
Will a banana kick you out of ketosis? – There is a lot written on the metrics of keto and how to stay in them, called “macros”. Nutrition in 1 banana would likely throw off your numbers for the entire day, affecting your ability to eat appropriately for your other meals.
So, bananas are not the way to go whether it is green or ripe. In no way, bananas are keto friendly.
Are banana chips keto friendly?
Another similar question. The answer is simple. Although you may think that banana chips have less carbs, it is not perfect for keto diet. Lets see nutrition in banana chips:
Nutrition in 10 banana chips (16.4g):
|Calories 86||Calories from Fat 50.4 (58.6%)|
|The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs.||% Daily Value *|
|Total Fat 5.6 g||–|
|Saturated fat 5 g||–|
|Sodium 0 mg||0%|
|Carbohydrates 6.8 g||–|
|Net carbs 6 g||–|
|Fiber 0.8 g||4%|
|Glucose 4.4 g|
|Protein 0 g|
|Vitamins and minerals|
So you can see only 16.4 g of banana chips contain 6.8 g carbs. This is the reason banana chips are not keto friendly.
Are banana pancakes keto friendly?
If banana has some serious priority in your menu and you are not ready to cut it from your life then banana pancakes can be the solution for you. We can make banana pancakes for low-carb diet. In short, properly prepared banana pancakes can be consumed in keto. But for that follow proper recipe and calculate the carb properly so that you can maintain your keto progression.
You have to calculate the carbs very well while making this pancakes.
How to replace bananas on keto?
If you just like the taste of bananas and want to recreate it in a low-carb meal, pure banana extract is your best bet. It is low in carbohydrates and you can use it for baking, smoothies or whenever you want a banana flavor. Another option is to use a low-carb protein powder with a banana flavor. Again, pastries and smoothies are great for this.
But please keep in mind that bananas are regarded as one of the worst fruits for your keto life considering nutrition in 1 banana. Bananas are never keto friendly.
If you need a banana texture, try an avocado. The pulp of a ripe avocado has a structure very similar to a ripe banana, but the carbohydrates in the avocado are much lower and mostly fiber.
At the very beginning of keto diet, many people face keto flu. At that time, many of us start to take little amount of carbs. In that case you can take little bit of banana. For that, at first you should know when does keto flu start and when it will end. Please do not eat bananas when you are done with your keto flu. Because bananas are never keto friendly.
To wrap up today’s article, I hope now you have a clear idea about the nutrition in 1 banana. Which is the answer to the question: are bananas keto friendly? So to continue your keto journey its time to say goodbye to bananas and welcome other keto friendly fruits. If you find the article helpful please share it with others.