We all know that bananas and other high-carb fruits can easily kick you out of ketosis.
But are plantains keto?
In this guide, I will answer all your questions about eating bananas on the keto diet. I will also look at low carb alternatives and answer some frequently asked questions.
Can you eat plantain on a ketogenic diet?
One serving of banana contains 57 grams of carbohydrates. You want to limit carbs to between 20g and 50g per day on a keto diet, which makes plantains an impractical choice.
Eating just one banana will get you out of ketosis.
But if you are a big fan of sweet bananas and want to include them in your diet, then cut them into four and eat just one.
You’ll reduce your carb intake to 14 grams, which is still plenty but won’t interfere with ketosis.
Pro tip: Always add other carbohydrates to your daily limit before eating small amounts of bananas and other high-carb foods. Most people consume 20 to 30 grams of carbohydrates per day, even on a strict keto diet. This is because keto foods contain small amounts of carbohydrates, and these carbohydrates add up quickly.
Plantain nutritional information
The following are the micro and macronutrients in a medium-sized plantain:
- 57 grams of carbohydrates
- 215 calories
- Three grams of fiber
- 0.22 grams of fat
- 663 mg of potassium
- 23 mg of Vitamin C
Plantains contain almost no proteins and fats. Therefore, if you are consuming small amounts of keto, top it up with eggs, bacon, or coconut oil.
Are Tostones Keto?
Popular banana tostones are cooked in the Caribbean and Latin America. You might think fried green bananas are a sweet dish, but they are a delicious meal that pairs perfectly with chicken, beef, and seafood.
Unfortunately, fried bananas are not keto-friendly. Although they are delicious, they are actually worse than raw bananas.
Green bananas contain something called Create a resistor. As a keto diet specialist, the word starch probably sounds like alarm bells, but resistant starch is fine.
Like fiber, it aids digestion and hunger suppression while lowering the carbohydrate response. Resistant starch also lowers the glycemic index of unripe bananas to 40.
However, when you cook plantains, you destroy all of that resistant starch, which increases the glycemic index to 130, which is the same level as bread, potatoes and crackers.
So if you are thinking of eating small amounts of bananas, eat them raw.
Are plantain chips keto?
You may have seen plantain chips at your local health store. They’re marketed as a healthy alternative to regular French fries, but are they any good?
Depending on the brand, a serving of banana chips can contain between 17 and 25 grams of net carbs. So you cannot enjoy it on a low carb diet.
Manufacturers add vegetable oils and sugar to increase shelf life and enhance flavour. When bananas are cooked at high temperatures, they also produce a dangerous chemical called acrylamidewhich is linked to cancer.
So stay away from plantain chips. If you’re fighting cravings, go for it Keto friendly chips that use tortillas and added sugars.
Keto-friendly banana alternatives
Want to enjoy sweet fruits and vegetables without hampering your ketosis? Consider these five low-carb options:
- blackberries
- olive
- cauliflower
- Celery root
- Deacon
blackberries
blackberries You only eat six grams of net carbs per cup, so you can enjoy them on the keto diet.
Blackberries are also loaded with phytonutrients and pigments such as anthocyanins. Medical papers appear These compounds reduce blood sugar and inflammation while improving digestion.
Quick side note: Avoid dried berries because they contain 132 grams of carbs and 80 grams of sugar per cup, which will quickly get you out of ketosis.
olive
Opt for olives if you’re looking for an alternative to mashed bananas to spice up your keto recipes. One cup contains eight grams of net carbs, and the light, salty flavor can liven up salads and soups.
You will also find plenty of healthy fats that reduce the chances of heart disease and Fights chronic infections.
cauliflower
I like to think of cauliflower Like a keto dieter fries. It goes well with just about anything, and you can use it to simulate carby meals. Feel free to do whatever you want with it; Fry it, bake it or boil it.
One cup of cauliflower contains:
- Five grams of carbohydrates
- Three grams of fiber
- Two grams of net carbs
- Two grams of protein
And since the taste of cauliflower is unparalleled, it adapts to the flavor of other spices and foods in your meal.
For example, I am a big fan of mashing cauliflower and eating it as a side dish with steak or seafood. So if you are used to adding bananas to your meals, consider cauliflower as an alternative.
Celery roots
A serving of celery root contains 5.9 grams of carbohydrates. Although it looks unsightly, it is a delicious and easy-to-prepare vegetable with a crispy texture. This makes them a healthy alternative to banana chips on keto.
To make celery root chips, just peel the skin off, slice it thinly, coat it with olive oil, salt, pepper, and butter, and pop it in the oven at 450 degrees Fahrenheit for 30 minutes.
deacon
Low carb daikon radish With only 4.1g of carbohydrates per serving. It’s surprisingly high in vitamin C, with one serving containing 25 percent of your daily vitamin C needs.
Research has shown This daikon also has anti-inflammatory, anti-cancer, and immune-boosting properties. So it’s essential if you’re new to keto, as you’ll be helping your body recover from the inflammation caused by junk food.
Final thoughts on keto-friendly plantains
Plantain is not keto. One serving of yellow banana contains 57 grams of carbohydrates with a little fiber.
Tostones and overripe bananas are not good substitutes because the glycemic index is at the highest level, which causes insulin and blood glucose levels to rise.
So, if you are looking for keto-friendly alternatives to bananas, try blackberries, olives, broccoli, celery root, and daikon. These alternatives contain less than eight grams of net carbs per cup, so you can enjoy them in moderation.
Looking for more articles about foods that people have questions about the keto diet? Check out our Is It Keto guide on blueberries, cherries, edamame, carrots, beets, honeydew, radishes, popcorn, quinoa, and chickpeas.