Understanding the Keto Diet
The keto diet has become one of the most popular diets for weight loss and overall health. It focuses on high fat, moderate protein, and very low carb intake. The goal is to reach a metabolic state called ketosis where the body burns fat for energy instead of carbs.
But with carb restriction being key, many foods that are staples in the standard American diet have to be eliminated. This includes sugars, grains, legumes, root vegetables, and most fruits. With banana's being a sweet, starchy fruit, they too fall into the restricted category.
Are Bananas Keto Friendly?
Bananas contain about 23 grams of net carbs per medium sized fruit. With keto guiding you to keep carbs under 50 grams per day, and ideally under 20-30 grams, it doesn't leave room for more than half a banana if any.
So no, banana's are not considered a keto friendly food. But there may be some wiggle room depending on your carb tolerance. We'll explore that more below along with better fruit choices for keto.
Making Room for Bananas on Keto
As mentioned above, the average medium banana contains 23 grams of net carbs. That's quite high for being half the daily allotment on keto. However, some people can stay in ketosis with up to 50 grams of carbs, while others need closer to 20-30.
In addition, physical activity and metabolic health impact carb tolerance. So very active keto dieters or those with stellar blood sugar control may be able handle more carbs while staying in ketosis.
Here are some tips for making room for bananas if you wish to include them:
- Choose small or mini bananas which offer about 13 grams of net carbs
- Have just 1-2 bites to satisfy a craving
- Mix a few small pieces into a smoothie balanced with low carb ingredients
- Save banana's for the occasional carb refeed day
Keeping portions small and frequency to just 1-2 times per week can allow some banana enjoyment. But they still should be limited as much as possible on keto.
Best Keto Friendly Fruit Options
To stay satisfied on keto, focus on low sugar, low starch fruits primarily. These offer essential nutrients while keeping carbs minimal.
The best keto friendly fruit options include:
- Blackberries - 5 grams net carbs per cup
- Raspberries - 4 grams net carbs per cup
- Strawberries - 6 grams net carbs per cup
- Blueberries - 12 grams net carbs per cup
- Star Fruit - 9 grams net carbs per cup
- Lemons & Limes - 3 grams net carbs per fruit
- Avocado - 3 grams net carbs per cup
- Tomatoes - 5 grams net carbs per cup
- Watermelon - 8 grams net carbs per cup
- Cantaloupe - 10 grams net carbs per cup
Prioritizing these fruits ensures carb intake stays low while still getting nutrient benefits. Berries offer antioxidants, avocado offers healthy fats, and tomatoes offer vitamin C.
Keto Diet Guidelines
As a recap, here are the guideline for following a keto diet:
- Carbs: Less than 50 grams per day, ideally 20-30 grams
- Protein: Moderate amounts, enough to maintain muscle mass
- Fat: 70-80% of total daily calories
This carb restriction puts the body into a metabolic state called ketosis. Blood sugar and insulin levels lower. And the body adapts to using ketones and fat for fuel instead.
Foods to Eliminate on Keto
Here is an overview of the foods you cannot eat on keto due to high carb content:
- Grains: Wheat, rice, oats, corn, quinoa, pasta etc.
- Starchy vegetables: Potatoes, sweet potatoes, peas, parsnips
- Legumes: Lentils, beans, chickpeas
- Sugary foods: Candy, soda, juice, ice cream, smoothies
- Most Fruit: Apples, banana's, melon, mangoes
- Processed low fat foods: Often add sugar to improve taste
Check labels for hidden sugar and unhealthy oils. Focus on whole, unprocessed foods as much as possible for keto success.
Keto Friendly Food Guide
To simplify keto food choices, stick with these guidelines:
- Non-starchy veggies: Leafy greens, broccoli, cauliflower, peppers
- High fat dairy: Cheese, full fat milk, unsweetened yogurt
- Nuts and seeds: Almonds, walnuts, pumpkin seeds
- Avocado and Olives: Loaded with healthy fats
- Meat, poultry, fish: Grass fed and wild caught options preferred
- Eggs: Look for pasture raised
- Healthy oils: Olive oil, avocado oil, coconut oil
- Low carb fruits: Berries and small portions of melon/citrus
- Herbs, spices, condiments: Salt, pepper, mustard, hot sauce
Fill your plate with these keto foods for best results!
Keto Diet Health Benefits
The keto diet provides powerful health benefits including:
- Weight loss: Burning fat instead of carbs often leads to fast weight loss without hunger or calorie counting
- Blood sugar control: Low carb intake significantly improves insulin sensitivity
- Brain health: Your brain can thrive using ketones versus carbs, boosting mental performance
- Heart health: Keto improves cholesterol ratios, blood pressure, vascular function
- Energy levels: Steady energy from fat versus quick burning carbs
- Reduced inflammation: Lower inflammation helps pain, immunity, hormones
It takes consistency and patience over weeks and months to reap the perks. But the keto diet can transform health markers across the board.
Is Keto For You?
The keto diet provides amazing benefits, but may not be suited for everyone. Consider these factors before jumping in:
- Discuss with your healthcare provider, especially if you have any medical conditions
- Make sure you have time and capacity to meal prep and track macros/calories
- Get bloodwork done after a few months to ensure nutrients look healthy
- Supplement with electrolytes to prevent keto flu side effects
- Make sure to eat plenty of low carb veggies for gut health
- Drink extra water since carbs help retain fluids
With a little preparation, keto can work incredibly well. Bananas and other high carb foods will need to be avoided. But the payoff of fat burning, great energy, and reduced cravings make it worthwhile!
FAQs
Can I have bananas in moderation on keto?
It's best to avoid bananas as much as possible on keto. Even a small banana has over 20 grams of carbs, which can easily take up your daily allowance. If you really love bananas, save them as a rare treat or have just 1-2 small bites to curb a craving.
What are some sweet, low carb fruits I can eat on keto?
The best low carb keto-friendly fruits are berries like raspberries, blackberries, and strawberries. Blueberries and star fruit can also fit in moderation. Fruit intake should still be limited to about 1-2 servings per day.
Do I need to track macros on keto?
Tracking your macro nutrients (fat, protein, carbs) can be very helpful when starting keto, especially to see how different foods impact ketosis. Over time as you understand portions and carb counts, you may not need to track as closely.
How can I deal with low energy, headaches, and cravings when adapting to keto?
This set of symptoms known as the "keto flu" is common when first entering ketosis as your body adapts from using carbs to fats for fuel. Making sure to supplement with electrolytes and drink plenty of water can help minimize discomfort.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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