Fruits are natures’ candy, and who doesn’t love a nice, refreshing fruit salad or a cold smoothie on a hot day to freshen you up?
One of the most widely used fruits are bananas and they are incorporated into many recipes. They are sweet, variable, they fill you up and they are very healthy!
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But, are they low enough in carbs, and can you eat them on the keto diet? Keep on reading to find out.
Banana Nutritional Facts
Here is the nutritional information of 100 grams of banana or 1 small (6” to 6”-⅞) banana. (*)
|Total Carbs||22.84 grams|
|Net Carbs||20.24 grams|
How Many Carbs in a Banana?
A medium banana (7” long or 118 grams) has 27 grams of total carbohydrates and 3 grams of fiber, or 24 grams of net carbs.
A large banana (9” long or 152 grams) has 34.7 grams of total carbohydrates and 4 grams of fiber, or 30.7 grams of net carbs. (*)
What Is Banana Good For?
Besides its taste, bananas are full of other nutrients such as vitamins and minerals like vitamin B6, vitamin C, potassium, copper, manganese, and magnesium, as well as antioxidants.
Bananas have high contents of dopamine and catechins which are strong antioxidants. Antioxidants are chemical compounds that react with free radicals in the body and prevent oxidative stress. (*)
While you might think that dopamine will alter your mood, since it is often labeled as a “feel good” hormone, that is just not the case with the dopamine from bananas. The kind of dopamine that comes from bananas does not cross the blood-brain barrier, therefore it only acts as an antioxidant.
Bananas are also a great way to add some potassium and magnesium in your diet, as both are very important for cardiovascular health, especially for the regulation of blood pressure. Therefore magnesium and potassium can help lower the risk of cardiovascular disease. (*), (*)
Eating bananas has also been linked to a 33% lowered risk of kidney disease, which was concluded in a 13-year study where people ate bananas 2-3 times per week. (*)
Unripe bananas contain resistant starch which can slow down digestion and help you feel full, therefore helping with weight loss. Resistant starch has also been linked to lowering insulin resistance and improving insulin sensitivity in obese men over a short amount of time. (*), (*)
Can You Eat Bananas On The Keto Diet?
Even though bananas are very nutritious and have many health benefits, if you look into the nutritional facts table you will see that in 100 grams of raw banana or 1 small banana, there are 20.24 grams of net carbs.
The GI (glycemic index) of bananas can range anywhere from 30 to 60, depending on the ripeness of the fruit. This means that despite all the health benefits and the amazing taste, bananas should be avoided on the keto diet because they can definitely affect ketosis.
No, bananas are not strictly keto-friendly.
A serving of 100 grams of raw banana has 20 grams of net carbs.
While bananas are not keto-friendly, there are other fruits that you can have on the keto diet which will not affect your ketosis as bananas do.
You can try to incorporate avocados, strawberries, raspberries, or blueberries as low-carb fruit options.
Did You Know?
Bananas or also called plantains in some countries, are elongated, edible fruits that are botanically classified as berries, and they are produced by a few different kinds of large herbaceous flowering plants in the genus Musa.
The scientific name for the most commonly cultivated banana species are Musa balbisiana, Musa acuminata, and Musa × paradisiaca, which come from two wild banana species- the Musa acuminata and Musa balbisiana. They are thought to be native to tropical Indomalaya and Australia, and they are likely first domesticated in Papua New Guinea.
Bananas can vary in firmness, color and size, but most commonly they are known as elongated and slightly curved in shape, with a soft, starchy inside covered with a rind, which can be green, purple, yellow, red, or brown when they are ripe.
Today bananas are one of the most commonly used fruits around the world. They are most commonly used for its dietary purpose, as they are sweet and nutritious, but they are also used to a lesser extent to make banana wine, banana beer, fiber, and as ornamental plants.
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