Photo: Scott Webb

Will a banana stop ketosis?

With 27 grams of carbohydrates, 14 grams of sugar, and only three grams of fiber, bananas are likely to spike your blood sugar levels and kick you out of ketosis. As such, they don't fit too well into a keto or low-carb diet.

perfectketo.com - Is Banana Keto? Carbs, Calories and More

Does dietary fiber stop ketosis?

Many fiber-rich foods contain few net carbs — that is, total carbs minus fiber and sugar alcohols, per Atkins.com — and will keep you in ketosis,...

Last updated Jan 19, 2020

At what A1C level should you start metformin?

The ADA also said that health-care professionals could consider metformin for anyone with prediabetes or an HbA1c level (a measure of long-term...

Last updated Jun 1, 2021

Promotion

Blog » Keto » Is Banana Keto? Carbs, Calories and More

Are bananas keto-friendly?

GET RESULTS IN 30 DAYS Join 90k+ people who are losing weight with Keto Kickstart, our doctor-developed program designed to give you real weight loss results. You’re in! Check your email to get started with the program.

If you’ve recently started a keto diet, you may be curious about bananas. How many carbs are in everyone’s favorite yellow fruit? And can you eat bananas on a low-carb diet?

Bananas are high in carbs and sugar, and whole bananas won’t fit into most ketogenic diets. However, that doesn’t mean you can’t enjoy eating bananas on keto! There are several ways to incorporate banana into low-carb food. Here’s a look at the nutrition facts of bananas, banana calories, low-carb banana substitutes, and how you can eat bananas on a keto diet.

Nutrition Facts and Carbs in Bananas

A medium banana contains:

0g fat

27g total carbohydrates

3g dietary fiber

24 net carbs

14g sugar

1g protein

Bananas are almost entirely carbs, including a fair amount of sugar.

On a keto diet, you need to eat fewer than 50 grams of carbs a day to keep your body in fat-burning mode. With 27 grams of carbohydrates, 14 grams of sugar, and only three grams of fiber, bananas are likely to spike your blood sugar levels and kick you out of ketosis. As such, they don’t fit too well into a keto or low-carb diet.

Health Benefits of Bananas

Bananas may not be keto-friendly, but they do have quite a few vitamins and minerals. One medium banana contains:

9% daily value (DV) potassium

31% DV vitamin B6

11% DV vitamin C

8% DV magnesium

10% DV manganese

1% DV vitamin A

Bananas have high potassium content and plenty of vitamin B6, and they can be good for you if your diet allows for higher carb intake. But if you’re on a low-carb diet, you can get these vitamins and minerals from other fresh fruits and veggies. Browse our curated collection of fan-favorites and discover your new favorite snack or supplement. Shop Best Sellers

What clears inflammation in the body?

For acute inflammation, rest, ice and good wound care often relieve the discomfort in a few days. If you have chronic inflammation, your healthcare...

Last updated Sep 12, 2018

What can I replace chips with on keto?

Pork rinds are low in carbohydrates yet provide the crunch and full-body texture of potato chips. They are the ideal low carb or keto-friendly...

Last updated Jul 15, 2020

Promotion

Popular fruits and veggies with similar nutritional profiles (but far fewer carbs) include:

Raspberries

Strawberries

Blueberries

Blackberries

Kale

Avocado

Cruciferous vegetables (cauliflower, broccoli, cabbage)

How to Eat Banana on a Low-Carb Diet

If you want to eat banana on a low-carb or keto diet, you have a few options.

Use Natural Banana Extract

Natural banana extract is made from real bananas. It provides authentic banana flavor without the carbs or sugar, and you can use it in a variety of recipes.

Try adding banana extract to:

A little bit of banana extract goes a long way, so start with 1/4 teaspoon, taste, and adjust as you need. Also, make sure you get the natural stuff. Artificial banana extract has an off-putting taste and contains questionable ingredients. GET RESULTS IN 30 DAYS Join 90k+ people who are losing weight with Keto Kickstart, our doctor-developed program designed to give you real weight loss results. You’re in! Check your email to get started with the program.

Make Keto Banana Bread

Bananas may not be keto on their own, but that doesn’t mean you can’t incorporate them into keto recipes. This keto banana bread uses both banana extract and real bananas to create a moist, delicious banana bread that’s low in carbs. You can use this recipe to make banana muffins as well. Try adding sugar-free dark chocolate chips for extra decadence.

Try Green Bananas

Green bananas are normal yellow bananas that haven’t yet ripened.

Where ripe bananas are only about 1% starch, green bananas are 70-80% starch by weight[*]. Most of it is resistant starch — an indigestible type of starch that acts like dietary fiber. Resistant starch is a prebiotic, meaning it feeds good gut bacteria and can improve your digestive health[*]. Studies have found that resistant starch can also help with weight loss[*]. Green bananas are lower in carbs than ripe bananas, but it can be hard to gauge their exact carb count. They’re also less sweet and more astringent. Use them sparingly to make sure you don’t eat too many carbs.

How to Substitute for Bananas in Low-Carb Baking?

What should I eat daily on keto?

A ketogenic diet should consist of about 60–80% fat, 10–30% protein, and no more than 5–10% — or 20–50 grams — of carbs per day. Focus on high fat,...

Last updated Nov 28, 2019

Why do you put chocolate in chili?

So what does unsweetened chocolate do for a pot of chili? It adds richness, deeper flavor, and umami. The chocolate makes the ground chiles and...

Last updated Jun 15, 2020

Promotion

Bananas add sweetness, moisture, and tropical flavor to food. If you want a keto substitute that mimics banana, you have a few choices.

Avocado with Banana Extract

Avocados are a surprisingly good substitute for banana. A ripe avocado has a similar texture and moisture content to a ripe banana. Replace a medium banana with 1/3 of an avocado, plus 1/4 teaspoon of natural banana extract.

Chia Seeds with Banana Extract

Soaked chia seeds take on a gelatinous texture that works well as a banana substitute. As a rule of thumb, use one part chia seeds to four parts water (for example, 1/4 cup chia seeds and one cup water). Soak the seeds for about 20 minutes, until they take on a texture similar to tapioca. Mix in 1/4 teaspoon of banana extract, then use the mixture as a 1:1 substitution for banana (for example, 1/2 cup chia seed mixture replaces 1/2 cup banana).

Bottom Line: Are Bananas Low-Carb?

Whole bananas are high in carbs and sugar, and you’ll struggle to fit them into a ketogenic diet. However, you have quite a few options when it comes to low-carb banana substitutes or keto recipes that incorporate banana while keeping the carb count down. Banana extract is an excellent way to impart banana flavor, and you can use avocados or chia seeds in place of bananas to make recipes more keto-friendly. Looking for good keto recipes? Our keto recipe archive has hundreds of delicious low-carb recipes to keep your keto diet interesting. GET RESULTS IN 30 DAYS Join 90k+ people who are losing weight with Keto Kickstart, our doctor-developed program designed to give you real weight loss results. You’re in! Check your email to get started with the program.

Pin 36 Shares

perfectketo.com - Is Banana Keto? Carbs, Calories and More

What foods burn visceral fat?

A few great sources include meat, fish, eggs, dairy, legumes and whey protein. Eating more protein may help you lose weight and visceral fat. Try...

Last updated Nov 9, 2018

What do cardiologists say about keto diet?

Keto diet and heart health The “good” cholesterol, or HDL, will often increase somewhat depending on the level of fat consumption. Any diet that...

Last updated May 22, 2021

Promotion

Can I drink too much tomato juice?

Tomatoes are safe to eat. However, drinking excess tomato juice may cause a few side effects. Tomato juice contains a high amount of potassium and...

Last updated Sep 12, 2022

Promotion

How many pounds lost a week on keto?

to two pounds The lowdown. The keto diet changes the way your metabolism works by encouraging it to use ketone bodies instead of glucose for energy...

Last updated Sep 30, 2019