The ketogenic diet is relatively restrictive, minimizes carbs intake and increases healthy fats.
Fruits are full of natural sugars, so they are naturally high in carbohydrates, and bananas are one of the most popular fruits.
However, if you’re on a restricted diet like keto, you might wonder,
Can I eat a banana on keto?
A medium-sized banana weighing about 118 grams contains 27 grams of carbohydrates, while a cup of sliced banana will be about 34 grams.
Most ketogenic diets recommend less than 50 grams of carbs daily, while some more restrictive diets suggest that 25 to 30 grams are optimal.
Either way, one banana will be a large chunk of your daily recommended intake on a keto diet, so you might want to limit your consumption of bananas.
Total carbs are defined by combining all sugar, fiber, and starch content.
Bananas are rich in sugar and starch and contain small amounts of fiber – approximately 2.5 to 3 grams for a medium-sized banana.
Unripe bananas contain more starch and less sugar; the opposite is true in ripe bananas.
Not all starch is terrible, as unripe bananas contain resistant starch.
Resistant starch acts like a dietary fiber as it is not digested or absorbed in the stomach and instead is fermented by bacteria called probiotics in the large intestine.
This fermentation can make calories available for our gut bacteria, creating several beneficial effects on our health, including reduced risk of colon cancer, improved satiety levels, and improved blood sugar control.
How Many Bananas Can I Eat On Keto?
Bananas are not recommended on a keto diet as they contain carbohydrates in sugar, starch, and fiber.
A medium-sized banana contains about 27 grams of carbohydrates which is more than half the recommended daily maximum of 50 grams for most ketogenic diets.
Some stricter diets also recommend only 25 to 30 grams of carbs, and a banana will put you over the limit without accommodating your other meals’ carb intake.
You might want to stick to fruits with lower sugar content, like melons or berries instead, or you might risk kicking your body out of ketosis.
The ketogenic diet has become a popular and successful way to lose weight. It focuses on reducing your carbohydrate intake and replacing it with healthy fats.
This results in your body entering a state of ketosis, in which fat is burned for energy instead of glucose from carbohydrates.
While cutting carbs can seem challenging initially, the health benefits make it worth exploring.
Studies have shown that a ketogenic diet may reduce inflammation, improve cholesterol levels, and even help individuals with certain neurological conditions like epilepsy or Alzheimer’s.
Of course, you should always consult your doctor before starting such a drastic dietary change.
But if they approve of the ketogenic diet, you’ll be well on your way to improved overall health.
Are Bananas OK For Keto Diet?
Bananas are not recommended for the keto diet, but if you add them to your daily food intake, use them sparingly.
This is because bananas are an excellent source of starch, sugar, and fiber, all of which add up to carbohydrates which is not keto-friendly.
Therefore, if you want to remain in ketosis as much as possible, it’s best to avoid or significantly limit your consumption of bananas.
If you want to add bananas, try eating half a banana instead, which will contain about 14 grams of carbs.
The keto diet’s recommended maximum amount of carbs is 50 grams, with many more restrictive diets recommending only 25 to 30 grams.
Carbs are a combination of sugar, starch, and fiber, and if you consume a whole banana, that doesn’t leave allowance very much for your other meals, and you risk kicking your body out of ketosis.
Ketosis is an energy-producing metabolic state when the body lacks carefully balanced glucose and requires alternative fuel sources.
This process involves breaking down fat stores into ketone bodies, which are then utilized by cells to create energy.
Some studies have suggested that increasing ketone production through low-carb diets can lead to increased weight loss, improved performance, and decreased inflammation.
While there is still much more research to be done, many people are interested in understanding more about the impact of ketosis on their bodies and how they can put the process into action healthily.
What Fruits To Avoid On Keto?
Avoiding certain fruits could be the difference between reaching your weight loss goals on keto or struggling to progress.
Fruits like grapes, apples, oranges, and bananas contain too much sugar and carbs to fit into a healthy, ketogenic lifestyle.
Pineapples and mangos can also contain significant amounts of net carbohydrates that push you out of ketosis.
While some fruit may fit into a low-carb diet plan, many high-sugar fruits should be relegated to special treat status on keto.
Stick with berries and melons that contain fewer total carbs per serving.
These lower-carbohydrate fruits are much lower in sugar and can help you reach your dietary goals without all the calories from higher-carb fruits.
What Fruit Is Keto?
For those on keto diets, you want to look out for low-carb fruits full of other key nutrients.
Some great examples of keto-friendly fruits include avocados, strawberries, raspberries, blackberries, and blueberries.
However, while many other fruits like apples, oranges, and grapes contain more carbs than the berries and avocados mentioned above, portion control can help keep them in the mix.
In addition, if you stick to consuming these fruits in their natural forms rather than juiced or blended into smoothies, they will help ensure proper carb counts while helping to keep your insulin stable.
Will One Banana Kick Me Out Of Ketosis?
If you just ate a banana and are worried that your body might go out of ketosis, you’ll have to look at what you ate for the rest of the day.
You might not get out of ketosis if your total carbohydrate intake remains below 50 grams.
A medium-sized banana contains approximately 27 grams of carbs from sugar, starch, and fiber.
A keto diet usually recommends keeping the total carb intake below 50 grams daily, while some strict diets recommend 25 to 30 grams.
Can I Drink Milk On Keto?
While whole milk and cream are too high in carbs to fit a strict keto diet, lower-fat milk like skimmed and semi-skimmed dairy may still fit.
Ultimately, it is essential to look at the nutritional facts of the milk you consume to determine whether it fits into your daily carb intake limits.
You can also consider plant-based alternatives such as almond, coconut, or oat milk explicitly made for a ketogenic diet.
Whatever you choose, monitor your daily intake closely so you remain on track with your nutrition goals!
I’m Chris Watson & the Founder of EatForLonger.com. I’m a food and wellbeing enthusiast researching and sharing foodstuffs and simple food-based concepts, such as fasting and clean eating.
I hope it inspires you to make tiny changes to what you eat and when you eat while optimizing your healthspan and all-around well-being.
Read more About Me here.