Hello, this is Abby from SaferMom. My name is Abby and this is my blog. My goal is to help you improve your health through better nutrition and lifestyle choices, such as eating lots of vegetables, preparing wholesome foods, and exercising regularly. I hope my blog inspires you to adopt healthy habits and to make the best choices for your health. Please join me on my journey to a healthier you!

Keto is a popular diet plan that focuses on eating high fat, low carb meals in order to lose weight. The way the diet works is you follow a low carb diet (high fat) for a while, then you cut out carbs in order to force your body into losing weight. This diet is popular for a few reasons, one is that when you stop eating carbs, your body burns stored fat for energy and another is that many people find it very difficult to maintain ketosis, which is what happens when carbs are limited.

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Wondering if you can eat bananas on a low-carb keto diet? Well, after reading this article you will find the answer and some of the best alternatives.

A low-carb diet is an eating plan that aims to put a person in a state of ketosis by limiting the intake of carbohydrates. Although fruit contains natural sugars and is rich in vitamins, some can be part of a keto meal plan, but most contain too many carbohydrates. To learn more about the best fruits for a keto diet, read my in-depth article on low-carb fruits.

Bananas are not only delicious, but also rich in nutrients that promote health and provide an instant energy boost. But are they suitable for the keto diet?

Are bananas compatible with the keto diet?

Unfortunately, diet and bananas do not mix well. Bananas are a relatively carbohydrate-rich food, so when digested, they serve as a source of sugar to fuel the body.

Carbohydrates in a banana

You may be surprised to learn that most of the energy in bananas comes from carbohydrates, most of which are sugars, and that an average banana contains 27 grams of carbohydrates.

So if you want to eat a banana a day and stick to the keto diet, while making sure all your other food is pure fat or protein, that’s not very practical. It’s best to ban bananas from your ketogenic menu.

Does this mean bananas are bad for you?

No, of course not. Although bananas are not suitable for the keto diet, they are quite rich in vitamins and minerals. Bananas are rich in potassium and vitamin B6. If your diet allows for more carbs, those are good for you.

However, if you are on a keto diet, you can also get these vitamins and minerals from other fresh fruits and vegetables, such as blueberries, strawberries, raspberries, avocados, kale, and cruciferous vegetables.

Nutrients in Bananas

According to the USDA website, an average banana contains (118 grams).

Fat: 0.4 grams
Protein: 1.3 grams
Net carbs: 24 grams
Fiber: 3.1 grams
Calories: 105 grams
Benefits of eating bananas

Bananas contain several essential nutrients and have benefits for digestion, heart health and weight loss.

Blood pressure
Heart health

Keto banana substitute

But if you want to eat bananas, even if you’re on a keto diet, you have a few options:

Banana extract – it gives a real banana taste without carbs or sugar, and you can use it in all kinds of recipes. You need very little banana extract to add the flavor of banana to any recipe.
Avocado + banana extract tastes remarkably similar to banana. So all you need for a keto banana is a ripe avocado and a few drops of natural banana extract.

Just because bananas aren’t keto doesn’t mean they can’t be incorporated into keto dessert recipes:

Make a keto banana bread.
Try banana pudding.
Make banana muffins.
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