Are Plantains Keto? (+Keto Vegan Friendly Recipe Included)
Plantains are a type of banana called cooking bananas. They have thicker and tougher skin compared to regular banana. They are usually cooked before eating, and they taste raw without cooking. Plus, they don’t taste as sweet as regular bananas. Plantains are a common ingredient in cuisines like the Caribbean, Central American, and African.
Plantains are used to provide a source of starch for many meals. They can be compared to potatoes. Plantains can be fried or steamed to cook them thoroughly.
In this article, we shall take a look at whether or not plantains are keto.
Do you have a particular question about whether or not plantains are keto? Then use the table of contents below to jump to the most relevant section. And you can always go back by clicking on the arrow in the right bottom corner of the page. Also, please note that some of the links in this article may be affiliate links. For more details, check the Disclosure section at the bottom of the page.
Can you eat plantains on keto?
You cannot eat plantains on keto because they will kick you out of ketosis. Plantains are high in carbs due to their high starch content. Another food that has high starch content is potatoes. These two are not suitable to eat in the keto diet because they have way too many carbs.
Plantains are a member of the banana family. But just because they are green on the outside doesn’t mean they are much different from the average banana. You cannot eat regular bananas on the keto diet. That means you cannot eat plantains on keto either. Besides eating tiny portions, nothing can make plantains keto. If you want a substitute for plantains, then consider turnips, rutabaga, or delicata squash.
Are plantains keto-friendly?
No, plantains are not keto-friendly. Eating a single fruit will use up your carb intake for the day, and you will get kicked out of ketosis if you eat two fruits. If you are a regular plantain eater, then you will have to forgo this delicious fruit and substitute it with a lower-carb root vegetable.
People always wonder if plantains are keto-friendly because they look like raw bananas and must be different from ripe bananas. But they both are almost the same.
Despite having green skin, plantains still contain starch and carbs that can ruin your ketosis. Just like bananas, plantains are a no-go for the keto diet. They taste sugary even after cooking, which means the sugars introduce insulin into the blood, thus stopping ketone production.
How many carbs are in plantains?
According to the USDA, one medium-sized plantain contains 57g of carbs. There are too many carbs in plantains. No one can feast on just one plantain and get satisfied. You would need to eat at least 2 to feel like you ate something. That is why plantains are not a good food choice for low-carb dieters, including the keto diet. As you know, you need to stay below 20 to 50g of carbs in one day if you want to remain in ketosis. Plantain carbs go beyond this carb limit.
Some people can eat up to 50g of carbs and remain in ketosis, but that depends on several factors, like metabolism and weight. To stay on the safe side, it is better to avoid carbs altogether. In addition, since plantain is a type of banana, it does contain sugars. In fact, cooked plantain tastes sweet – so your body will react to the sugar by producing insulin. When insulin is detected in blood, you can say goodbye to the ketones!
Plantain keto vegan recipe
Plantain is a big part of many cultures. If you eat a lot of plantains, saying goodbye to them can be very hard. Since you can’t eat plantains on the keto diet, you can substitute them with other plant foods. In this recipe, we shall use a tiny amount of plantain along with natural plantain substitute. It will make sure you never have to miss it on the keto diet!
This recipe calls for rutabaga – a sweet but nutritious root vegetable that can mimic the taste of plantains. Plantains are usually cooked by baking wedges, frying chips, or cooked mashed plantain. Rutabagas can also be cooked in much the same way.
Notes
This dish can be eaten with a savory keto sauce, just like you would with mashed plantains.
I've added half a plantain to the recipe just for the taste. It won't get you out of ketosis.
Ingredients
- 2 cups of rutabaga cubed
- ½ plantain
- ½ teaspoon of pink Himalayan salt
- ¼ teaspoon of pepper
Instructions
- 1. Peel and chop up 1 large rutabaga root into cubes
- 2. Add to cold water and salt
- 3. Boil for 10 minutes or until fully cooked
- 4. Mash and season as preferred
Nutrition Facts
Vegan keto mock plantain | Recipe card
Serves: 4
|
Amount Per Serving: scoop
|
||
|---|---|---|
| Calories | 53 | |
| % Daily Value* | ||
| Total Fat 0.2g | 0% | |
| Saturated Fat 0.1g | 0% | |
| Trans Fat 0mg | ||
| Cholesterol 0mg | 0 | |
| Sodium 15mg | 0.6% | |
| Total Carbohydrate 12.8 | 4% | |
| Dietary Fiber 2.3 | 8% | |
| Sugars 7.3 | ||
| Protein 1.1 | ||
| Vitamin A | Vitamin C | |
| Calcium 34mg | Iron 0mg | |
* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vegan Keto Diet Recipes and Tips
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