Plantains are a well-known fruit found in many parts of the world’s cooking. They’re similar to bananas but have some differences.
Unlike bananas, plantains have more starch and are not as sweet. Because of this, they’re used a lot in savory meals. If you’re on a Keto diet, you might be asking if plantains fit into your meal plan. Here, we’re going to look at what plantains offer nutrition-wise, what the Keto diet is, and if plantains can be part of your Keto eating.
But first, let’s talk about what plantains are and why they matter. Plantains come from tropical places and are a rich source of fiber, vitamins, and minerals. Besides their health benefits, they can be used in all kinds of dishes.
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What is the Keto Diet?
The Keto diet is all about eating fewer carbs and more fat to help you slim down.
The aim is to get your body to start using fat as its main energy source instead of carbs, a state called ketosis. This diet is known for its benefits like weight loss, better sugar level control, and boosting energy.
Can You Have Plantains on Keto?
On a general note, plantains aren’t seen as a Keto-friendly food. Their carbs are the big reason why. A medium plantain has around 50 grams of carbs while only offering 3 grams of fiber.
This means you’re looking at 47 grams of net carbs for a medium plantain, which eats up a big chunk of the carb limit you have each day on Keto.
Knowing what plantains are will help explain why they may not be great for Keto. They are a type of banana, but bigger and with more starch. Unlike the common sweet banana, plantains are usually part of savory food.
It’s also worth thinking about the glycemic index of plantains, which tells you how fast a food can increase your blood sugar. High glycemic index foods can cause sugar levels to shoot up, which isn’t ideal for Keto since you need stable sugar levels to keep in ketosis.
Plantains rank pretty high here, which means they can disrupt your blood sugar stability—a key aspect for staying in ketosis.
How to Prep Plantains for Keto
If you do decide to eat plantains on Keto, how you cook them matters. They’re often fried, which ups their fat content. If you’re sticking to Keto, this might work for you, but pay attention to the amount of oil you’re using.
Wrapping Up
You can include plantains in your Keto diet if you’re careful about how much you eat and how you cook them. There are also other low-carb options you can enjoy that won’t risk pushing you out of ketosis.
