No, bananas do not fit on a ketogenic diet. Bananas are full of nutrients. That means the amount of carbs in bananas is too high as well. It is estimated that bananas have more than 20 grams of net carbs. A medium sized banana contains 27g total carbohydrates, 14g sugar, 0g fat, 24 net carbs, 3g dietary fiber, and 1g protein.
That’s why bananas are not your desired fit if you go for a ketogenic diet.
Keep reading to know more!
How many bananas can I eat on keto?
Ketogenic diet is generally observed to reduce carbohydrate intake. You need to always keep in mind that a single banana has 27 grams of carbohydrates. Now, think what will happen if you eat 3-4 bananas? Your whole ketogenic diet will surely collapse.
Don’t worry if you are a banana lover. Try out a smaller portion of banana instead of eating a whole banana.
Will 1 banana kick me out of ketosis?
Most of the Ketogenic experts recommend eating 20-50 grams of carbohydrates. As bananas possess 27 grams of carbohydrates, it may disrupt your entire ketogenic diet. You need to intake a lot of food items containing less calories during ketosis till it fills up the stipulated quota. Intaking 1 banana will almost fill up the carbohydrate intake quota leaving no room for other carbs.
You may eat a small portion of banana after weighing out the calories. However, don’t forget to adjust it with other food items.
What fruit can I eat on a keto diet?
If you know the portion and nutrient quantity, you can eat a diverse range of fruits during your keto diet! Check these out!
Cantaloupes have only 12.7g of net carbs. Just a single serving contains folate, potassium, beta carotene, and vitamin K making it an ideal fruit to fit into your keto diet!
Regular intake of peach will level up your triglyceride and cholesterol levels reducing the risk of heart disease. Per cup of peach has 14.7 grams of carbs and 2.5 grams of fiber.
Lemon has 5.5g carbs and 1.5g of dietary fiber. They not only have citrus but also pectin which helps to stabilize blood sugar level.
4. Star Fruit
This is one of the favorite fruits of people who strictly follow ketosis. 1 cup of Star Fruit has only 7.3gm of carbs!
One cup of watermelon only bears 11.5 grams of carbs and 0.5 grams of fiber. Besides minerals, it has vitamin C, copper, and potassium. Watermelon also has lycopene which helps to decrease cell damage.
During ketosis, you need to be careful about everything you eat. However, this won’t stop you from eating fruits. Try out these keto-friendly fruits!
Blueberries have high fiber and low carbs count. However you need to intake raw blueberries for this. The carb count in this fruit is only 14%
To have kiwi during your keto diet, you need to be very careful about the portion. In general, kiwis have 10.5g of carbs and 2.25 grams of fiber.
You can eat upto one quarter cup of blackberries during ketosis. It has only 3g of net carbs. Side by side, it’s enriched with Potassium, Vitamin C and Vitamin K.
123 grams of Raspberries contain 15 grams of carbs and 8 grams of fibers, in total 7 g of net carbs. These fruits are highly enriched with vitamin C, vitamin K, copper, manganese, and antioxidants.
Though strawberries have lower carb count, it is highly folate, manganese, anthocyanins, procyanidins, ellagic acid,Vitamin A and C enriched. In ⅔ cup serving of 100 gm, they are full of 7.6 grams of carbs and 1.8 g of fibers. In total, the net carbs is 5.8 g.
Fruits to Avoid on Keto
There are few fruits which will disrupt your ketosis totally. Before you start your keto diet, you should know about these! Here’s the list!
Besides 27g of carbs, the sugar level in bananas is also high. That’s why you should definitely avoid bananas during ketosis.
You will be shocked to know that ½ cup of cherries contain 10.4g of net carbs! Think what will happen if you eat a cup of cherries.
One medium sized orange has about 14g of carbs. You can intake this fruit in a smaller portion in the form of juice. However it would be best if you avoid it.
Dates have unreasonably high amount of sugar. Even the smallest size of date contains 6g of carbs. Be wise!
During keto, people want to keep the carbs intake level below 50 grams. If you eat a medium sized apple, you will gain almost 20g of carbs.
Now you know that banana won’t fit into your ketogenic diet. However you can definitely find alternatives and eat those! You must eat fruits because they contain a lot of nutrients. Fruits will keep you healthy and won’t collapse your ketosis.
Hopefully this guide has helped you!