Can you eat half a banana on keto?

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.

ketogenic.com - Are Bananas Keto? Can You Enjoy Them on a Low-Carb Diet?

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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] 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.

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Why shouldn't you eat after 7?

Experts say that having a late-night meal keeps the body on 'high alert' at a time where it should be winding down, which can have dangerous implications for our health. Researchers have now said that we should never eat within two hours of our bedtime, and ideally, nothing after 7pm.

goodhousekeeping.com - Why you should avoid eating after 7pm - Good Housekeeping

If you’re the type of person who regularly finds themselves sitting down to dinner at 9pm, then you might want to take heed of new warnings about what time of day we should have our last meal. Experts say that having a late-night meal keeps the body on ‘high alert’ at a time where it should be winding down, which can have dangerous implications for our health. Researchers have now said that we should never eat within two hours of our bedtime, and ideally, nothing after 7pm. The warnings come following a study of 700 people with high blood pressure, which found that eating within two hours of bedtime meant the participants levels stayed high. Apparently, this is because eating releases a rush of stress hormones when the body should be relaxing.

MORE: 5 THINGS YOU DIDN'T KNOW ABOUT SLEEP

People who don’t see a fall in their blood pressure overnight are known as ‘non dippers’, and worryingly, have a much higher rate of heart-related death. Late eaters were nearly three times more likely to be non-dippers, the Turkish researchers found. Researcher Dr Ebru Özpelit, presenting her results at the speaking at the European Society of Cardiology congress in Rome, said: 'If we eat late at night, the body essentially remains on high alert as during the day, rather than relaxing for sleep.’ So you don’t have to worry about being desperate for dinner at 5.30pm – in fact, it might be good for you!

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