Have you started the keto diet and have absolutely no idea as to what fruits you can incorporate into your daily meals? Are you asking yourself if bananas are keto?
This is a common problem and question which many keto dieters face, yet it has some simple answers. Let’s lay out some facts right now:
Your weight loss journey can be frustrating, to say the least. However, if you have chosen to start the keto diet, you are already on the right path.
From various diets you can take, the keto diet has the best results for many reasons.
Not only does the keto diet lead to healthy weight loss, but it turns your body into a fat-burning machine and boosts your metabolism.
In addition, countless studies have shown that it helps prevent a large number of health problems such as heart disease, diabetes, epilepsy, and more.
So you have definitely chosen the best diet option you can find!
This high-fat and low-carb concentrated regime will put your body into ketosis and help you achieve some great results.
But the question is, exactly which foods can you eat while in ketosis?
Well, while the diet does cut out carbs to a huge extent, you are still left with some delicious high-fat foods to lead you to weight loss.
In this article, we will discuss whether bananas are keto and the top 30 keto-friendly fruits you need to know during your keto diet.
Are bananas really keto?
Bananas are definitely not the most keto-friendly fruit out there.
Bananas are in fact a fruit with some of the highest amounts of carbs in them, meaning that they should not be eaten on keto.
As your body has to consume very low amounts of carbs in order to achieve nutritional ketosis, eating bananas on the keto diet will not help you achieve this because of their high carb amounts.
This does not mean that bananas are unhealthy. Bananas are in fact very healthy, but just are not suitable for the keto diet. A single banana is not fattening, but the excess consumption of it is what makes it fattening.
This does not only apply to bananas. Anything you eat in excess consumption will lead to weight gain. When you provide your body with more amounts of energy than it needs, it will cause you to gain weight.
If you do decide to eat a banana on keto, the result will not be detrimental, but it is just not recommended as there are so many other fruits that are low in carbs that are better to be eaten while on keto.
So no, bananas are not unhealthy. Bananas are just packed with carbs and sugar, which do not meet the guidelines for the keto diet, making them not keto-friendly.
Is a banana high in carbs?
Yes. Bananas are packed with carbohydrates, most of which are sugar.
As there are many different sizes of bananas, this also means that there are different amounts of carbs, depending on the banana.
According to the USDA:
– A small banana has 23.07 total carbs, 12.35 grams of sugar, and 2.6 grams of fiber.
– A medium sized banana has 26.95 total carbs, 14.43 grams of sugar, and 3.1 grams of fiber.
– A large sized banana has 31.06 total carbs, 16.63 grams of sugar, and 3.5 grams of fiber.
No matter which size banana you consume, the carb amount still remains high and not the most suitable for your keto diet.
Remember that ketosis is achieved when you consume less than 50 grams of carbs per day, and most preferably when you keep it under 20 grams of carbs per day.
So eating just one large banana is enough to meet your carb limits for the day, not allowing for any other carb intake. I recommend that you just stick to some low carb fruits instead.
If you must absolutely have a banana, do this:
So let’s say that you are terribly craving a banana and really want to eat one.
Well, the best option for this is to go for a small-sized banana as it has the smallest amounts of carbs, meaning the smallest amounts of sugar.
There is no rulebook that says that bananas are forbidden on the keto diet, they are just simply not recommended because of their high carb amounts.
So if you eat one small banana which has 23.07 total carbs, and you are aiming to consume around 40 grams of carbs per day, this leaves you with 16.93 carbs for the rest of your day.
This one small banana will take up more than half of your daily carb limit if you are aiming for 40 grams of carbs per day. And if you are aiming to keep your daily carb limit to 20, well, you would have passed that limit.
Keep in mind that carbs are in many other food options, so you shouldn’t seek to max out on your carbs just from one piece of fruit.
In fact, carbs are hidden in so many of the foods which you consume daily, that you might hit your carb limit without even counting.
That is why it is super important to track your carb numbers so you don’t go over your carb limit and kick your body of ketosis. For someone who is just starting the keto diet, this surpassing of the carb limit won’t even allow you to enter ketosis in the first place.
So no, bananas are not forbidden on the keto diet. So if you want to eat a banana while on the keto diet, go for it, but remember that just a small banana will take up half of your carb limit for the day.
The best I recommend is to just not consume bananas on the keto diet, and turn towards low-carb and keto-friendly fruits instead.
If you get your body out of ketosis because you ate too many bananas, or too many high-carb foods:
You need to strictly follow the keto diet guidelines in order to get your body into ketosis if it has been kicked out.
If you kick your body out of ketosis by eating too many bananas or any other high-carb food and pass the 50-gram daily carb limit, you need to take quick action to get back into your ketosis.
The procedure to get back to normal can take many days to a whole week depending on many things such as your metabolism and carb intake.
When doing the keto diet, your body begins to rely on ketosis in order to achieve weight loss.
There are a few tricks to help your body get back into ketosis, but to begin, you need to begin tracking your carb intake once again.
– One trick is to add more exercise to your daily routine. Working out exhausts your glycogen storage, which is your bodies carb storage.
– Another trick is to do intermittent fasting as it uses stored glucose for energy.
– Drinking water is another way. Not only does it help you avoid dehydration, but it makes you feel full.
The goal is to not have to resort to tricks like these in the first place. So from the beginning, remember that you shouldn’t be kicking yourself out of ketosis, and the best way to avoid such a thing happening is to always track your carb intake and stay within your limits.
Top 9 benefits of bananas:
If you do decide to eat one small banana, here are some health benefits which it has:
- Bananas are full of several important vitamins and minerals such as Vitamin B6, Vitamin C, Copper, Magnesium, and protein.
- Bananas hold two types of fibers, pectin, and resistant starch. Not only is this an incredible fiber source, but resistant starch is known to improve digestive health.
- They are packed with potassium which is very valuable for heart health. Eating good amounts of potassium not only helps lower blood pressure, but it also lowers your risk for heart disease.
- Bananas are full of powerful antioxidants. These antioxidants may help you lower your risk of certain diseases.
- Bananas have manganese. Manganese protects your cells from free radical damage and helps your body produce more collagen.
- They are one of the best sources for B6. Vitamin B6 helps your body metabolize amino acids, produce red blood cells, and helps your body maintain a balanced and healthy nervous system.
- Bananas can be more effective than sports drinks for recharging energy. Bananas hold a good amount of dopamine which can help improve antioxidant capacity and oxidative stress.
- The tryptophan and serotonin found in bananas are natural antidepressants that can help in treating insomnia and anxiety.
- The phytosterols in bananas have an LDL-cholesterol lowering effect.
How much and how often can you eat bananas on keto?
Like I mentioned before, you can consume bananas as long as you stay within your carb limits.
If you eat one small banana which has 23.07 total carbs, and you are aiming to consume around 40 grams of carbs per day, this leaves you with 16.93 carbs for the rest of your day.
Unfortunately, one banana is enough to either meet your daily carb limits or kick you out of ketosis.
So, in the end, it is your decision as to how many or how often you eat. The odds are that if you consume too many, you are not in the right ranges for the keto diet.
Just stick to other fruits that will satisfy you just the same way.
Can you eat fruit while on a ketogenic diet?
Yes of course fruit can be eaten on the keto diet.
The idea is to know which ones can or should be eaten, and which ones not.
Some fruits have more carbs than others. As carbs and sugars should be avoided on the keto diet, there are certain fruits that should be avoided because they contain a lot of these.
Choosing fruits with the lowest amount of net carbs is the trick. Net carbs equals total carbs minus fibers. For example, a food item with 20 grams of total carbs and 5 grams of fiber has 15 total net carbs.
Just like with any other food on the keto diet, if you eat foods with too many carbs and pass your daily carb limit, you will be kicked out of ketosis.
The best way to avoid coming out of ketosis is to track your carb intake.
The top 15 keto approved fruits and their health benefits:
*This list is not in order of the best to worst fruit or vice versa, just the fruits that are most suitable for the keto diet.
1. Avocados: 1.84 net carbs per 100 gram serving (about half of a medium avocado) Avocados are packed with healthy fats, dietary fiber, and potassium.
2. Blackberries: 4.90 net carbs per 100 gram serving (about ¾ of a cup) Blackberries contain vitamins C & K, and potassium.
3. Watermelon: 7.15 net carbs per 100 gram serving (8 watermelon balls) Watermelon is not only extremely hydrating, but also provides you with a rich variety of vitamins and minerals.
4. Strawberries: 5.68 net carbs per 100 gram serving (about ¾ of a cup) These red berries are rich in micronutrients and fiber, and are loaded with antioxidants.
5. Tomatoes: 2.69 net carbs per 100 gram serving (one small vine tomato) Tomatoes are packed with healthy plant compounds and antioxidants.
6. Lemons: 6.52 net carbs per 100 gram serving (2 lemons) Lemons are a great citrus fruit that aids in fighting inflammation, stabilizes blood sugar levels, and is packed with several nutrients.
7. Raspberries: 5.44 net carbs per 100 gram serving (¾ of a cup)
Raspberries are classified as one of the healthiest berries due to their high level of antioxidants which decrease inflammation and rich amounts of vitamin C, copper, vitamin K, and manganese.
And now the rest…
8. Peaches: 8.40 net carbs per 100 gram serving (¾ of a small peach) Peaches are rich in vitamins A & C, and niacin.
9. Cantaloupe: 7.90 net carbs per 100 gram serving (7 cantaloupe balls) Cantaloupe provides a rich dose of vitamin K and folate, along with a good source of beta carotene which helps support eye health and proper immune function.
10. Star Fruit: 4.30 net carbs per 100 gram serving (a cup of starfruit) Starfruit is not only interesting to look at, but super healthy to eat. It holds good amount of potassium, copper, and pantothenic acid.
11. Plums: 10.02 net carbs per 100 gram serving (1 and a half plums) Plums are rich in antioxidants, reduce blood pressure, and provide for bone health.
12. Rhubarb: 2.74 net carbs per 100 gram serving (2 full stalks) Rhubarb is the perfect fruit to make keto fruit puree with by cooking it with sugar free erythritol.
13. Coconut Meat: 6.25 net carbs per 100 grams serving (1 cup, shredded) Coconut is rich in fibers which aid in weight loss, digestion and heart health.
14. Cranberries: 7.60 net carbs per 100 grams (1 cup) Cranberries are packed with antioxidants and help prevent certain types of cancer and help decrease blood pressure.
15. Honeydew Melon: 8.30 net carbs per 100 grams (8 balls) Honeydew melon is rich in electrolytes and promotes proper digestion.
In addition, contains important nutrients for bone health and helps support healthy skin.
Top 5 best fruits for the keto diet:
So now that we know which fruits are most suitable for the keto diet, let’s look at which 5 are the best.
Raspberries: As these are the healthiest berries, it is of no surprise that they land a spot in the top 5. They are rich in important vitamins and their antioxidants help reduce inflammation.
Avocados: Avocados are packed with heart-healthy fats and nutrients. In addition, their versatility means that they can be used in many types of ways on the keto diet.
Watermelon: Hydrating and packed with antioxidants, watermelon is one of the best fruits for the keto diet. It also contains lycopene which helps decrease cell damage.
Lemons: This citrus fruit bursts with hydration and vitamin C, supporting healthy weight loss and healthy skin.
Strawberries: Packed with nutritional health benefits, strawberries land a spot in the top 5 keto fruits due to their micronutrients and various antioxidants.
To conclude, picking the right fruits for your keto diet can be tricky.
Whichever you chose, you always need to remember to follow and track your carb intake amounts throughout the day. This is important so you do not kick yourself out of ketosis as the process to put your body back into ketosis can take a while.
If you love eating bananas, you can still eat them on the keto diet, but it is not recommended since they can easily kick you out of ketosis. Bananas are just not keto-friendly.
Now that you know what is safe and what isn’t, you can incorporate more of your favorite fruits into your daily meals, all while staying within the carb ranges for the keto diet.
The safest choice is to eat any of these other delicious keto-friendly fruits and keep your body in ketosis while fueling it with various nutrients, vitamins, and antioxidants to support your healthy body.