Bananas consistently rank as the most popular fruit in the world. That’s hardly surprising. Not only are bananas delicious, but they’re also packed with nutrients that improve your health and provide you with an instant energy boost. But, are they keto friendly? In this article, compare the banana with the ketogenic diet issue to answer the question is the banana keto-friendly? Along thy way we’ll uncover all of the benefits of this marvelous fruit.
Let’s examine what is contained inside a banana. First up, here is a breakdown of the macronutrient profile (based on an average sized banana . . .
- Protein: 1 gram
- Carbohydrate: 30 grams
- Fat: 0 grams
Let’s now dig deeper with a look at the micronutrients:
- Potassium – 450 mg
- Manganese – 0.3 mg
- Magnesium – 34 mg
- Folate – 25.0 mcg
- Riboflavin – 0.1 mg
- Niacin – 0.8 mg
- Iron – 0.3 mg
- Vitamin B6 – 0.9 mg
- Vitamin 6 – 9 mg
- Dietary Fiber – 3 grams
- Protein – 1 g rams
- Vitamin A – 81 IU
Compared to an apple, bananas have . . .
- four times as many grams protein
- twice as many grams carbohydrates
- three times as much phosphorous
- five times as much vitamin A and iron
With these facts in mind, maybe it’s time to revise the old adage to . . .
A banana a day keeps the doctor away.
Are Bananas Keto Friendly?
So, what can we conclude about the banana and the ketogenic diet. Well, on the keto diet it is recommended to keep your carbohydrates to 20 grams or less each day. Yet, just one normal sized banana will give you 30 grams of carbs. That means that keto and bananas do not go together. If you want to stay in a state of ketosis in order to lose weight while maintaining your low-carb diet, then you should definitely stay away from the banana.
Bananas may not be compatible with the keto diet, but there are many other reasons why you should eat them. Even though you can’t have them when you are in your keto phase, you can and should do so when you are in a carb loading phase. Here are some of the many benefits that come with the humble banana.
Bananas contain three natural sugars – fructose, glucose and sucrose – along with a lot of fiber. These sugars provide a sustained energy boost that makes the banana the go-to pre-workout food for millions of athletes around the world. In fact, studies show that just two medium sized bananas provide enough energy to power you through an intense 90-minute gym workout.
However, the banana does much more than provide us with energy. This wonder food can also help to overcome or prevent a number of illnesses and conditions. Here are some of the conditions that the banana can help alleviate . . .
Depression – Many people have noted that they get a lift in their mental condition after eating a banana. Well there is reason for that mood lift. This food contains tryptophan. This is a type of protein that converts into serotonin. Tryptophan is known to help you to relax, improve your mood and generally make you feel happier.
PMS – The banana contains a good deal of Vitamin B6 which has been shown to regulate blood glucose levels, which can improve your mood.
Anemia – The banana is high in iron, which stimulates the production of hemoglobin in the blood. This helps to overcome anemia.
Blood Pressure – One of the most well known properties of the banana is that it is very high in potassium. At the same time it is low in salt, which makes it very beneficial for the treatment of high blood pressure. In fact, bananas are so beneficial that the banana industry have been allowed by the FDA to promote their fruit as beneficial for combating blood pressure and stroke.
The potassium in bananas also helps to increase blood circulation in the body which, among other things, will improve the health of your skin and hair.
Brain Power – The tryptophan in bananas has been shown to be beneficial in boosting brain power. In one study students were given bananas to boost their study and exam performance. The results were impressive, with brain performance being markedly improved over a placebo group.
Weight Loss – With only 90 calories in a normal sized banana, this can be a useful fruit to use for weight loss for those people who re not going the low-carb diet route to fat loss. The high fiber content of the banana also makes it a good fat loss diet aid. The roughage contained in this fruit will help to keep your hunger in check. It helps, too, to inhibit the release of the growth hormone ghrelin.
Stronger bones – The banana is one of the best things you can put in your body for bone health. A key reason for this is the presence of fructooligosaccharide, which is a prebiotic and eventually probiotic. This bacteria is very beneficial to the diet. It boosts the uptake of mineral nutrients by the body. Bananas are also linked to higher absorption of calcium by the body. Bananas also contain a short chain fatty acids. Humans are unable to absorb these. However, the organisms that live within our stomach lining are able to consume these fatty acids. This also increases the ability to absorb such nutrients as calcium. As you probably know, calcium is the most important nutrient in the diet when it comes to bone health. Getting more of it through your diet will decrease your risk of osteoporosis and the natural weakening that is common with the aging process.
Weight gain – In addition to helping those who want to lose weight, bananas can actually help with weight gain. This is especially the case when it is taken along with milk. The milk will give you the protein, while the banana adds the sugars to your diet. For those trying to gain muscular body weight, the ease of digestion of bananas is another plus. You can easily eat five or six of them in a day. That will add about 570 quality calories which will boost your weight gain efforts. The extra energy that comes from bananas will also power you through your workouts.
Constipation – The banana is high in fiber which makes it very beneficial for efficient elimination of waste from the body. So, including this fruit in your diet will help to restore proper bowel function. This will help you to become regular again without resorting to laxatives.
By the way, the banana can be one of your best friends if you are suffering from a hangover. Simply down a banana milkshake, sweetened with honey. The banana will calm the stomach and, in conjunction with the honey, build up depleted blood sugar levels. At the same time, the milk will soothe and rehydrate your system.
Heartburn – Bananas have a natural antacid effect on the body, making it very effective for heartburn.
Morning Sickness – Snacking on bananas between meals, help to keep your blood sugar levels up and avoid morning sickness. This will help to overcome insulin resistance.
Stress – Potassium is vital mineral which helps normalize the heart beat, sends oxygen to the brain, and regulates your body’s water balance. Stress causes an increase in our metabolic rate, which lowers potassium levels. A high potassium banana snack will help to re-balance those levels.
Discover even more banana benefits here.
Don’t Forget the Peel
If you thought that the peel of your banana was fit for nothing but the compost bin, think again. There are many uses that you can put the skin to that will benefit your body. For one thing, banana peel makes a great teeth whitener. Simply rub the peel on your teeth for about a minute. Do this for a week and you will notice that your teeth are cleaner and whiter.
Banana peel is also effective for treating warts. It is recommended to rub the peel onto the affected area to reduce the appearance of warts. You can also use banana skin to help to get rid of pimples. Just run the peel over the pimpled area for five minutes each day. When mixed with vegetable oil, banana peel can also be an effective pain reliever.
Banana peel has many other benefits for your skin.
Ripe or Unripe?
Many people wonder where it’s healthier to eat ripe or unripe bananas. Let’s look at the benefits of each:
Green, or unripe, bananas have a higher resistant starch content than ripe ones. They have a lower sugar content, which makes them better for people who area trying to follow the keto diet. The more yellow the banana is, the more sugar (and, therefore, carbs) it contains. If you are a Type 2 diabetic, you’re going to be better off with unripe as opposed to ripe bananas.
Another benefit of unripe benefits is that they have a high content of probiotic bacteria. This is good form of bacteria that will help to improve the health of your colon. In addition, the greener the skin, the better will be your ability to absorb calcium.
Unripe bananas have lower antioxidant levels than ripe ones. They have also been shown to cause stomach problems for some people, including bloating, flatulence and gas.
A ripe banana may have more sugars, but, because resistant starch converts to a simple sugar as the fruit ripens, it is easier to digest. Ripe bananas are higher on the glycemic index, also means that they are easier on the digestive system. Ripe versions also have higher antioxidant levels.
According to recent research, there is a measure of micronutrient loss that occurs as a banana ages. To minimize this loss, you should store them in the fridge.
What fruits are not allowed on keto diet?
You only want to eat fruits on the keto diet low in carbohydrates. When you are on this diet, the carb limit is 20 grams per day. Munching on high carb fruits like bananas are quickly going to push you over the edge and out of the ketogenic diet. You can eat such fruits as berries, including blackberries, strawberries and blackberries while on the ketogenic diet. However, you do not want to eat berries like candy, because those carbohydrates will soon add up and may take you over your carbs per day limit.
Watch this video to discover 5 more fruits that are ideal for the ketogenic diet.
Are apples Keto friendly?
No, apples are not keto-friendly because they are too many grams of sugar in them. They will push you out of your daily carb range.
What fruit is lowest in carbs?
The fruit that is lowest in grams of carbohydrates is raspberries, making it an ideal ketogenic diet snack option.
Is watermelon Keto friendly?
Yes, watermelon is keto friendly. However you will have to be careful not to have too much. A cup of diced watermelon will have 11.5 grams of carbs. That is more than half of the grams carb limit on your low-carb diet.
Bananas have many health benefits. However, they are not food that you should eat in the keto diet. One medium banana has so many grams of carbs that it will wreck your low-carb diet. As a result, you should opt for fruits with low carb grams like berries to maintain your ketogenic diet.