If you’re on a ketogenic diet, you may be wondering if plantains are a good food option. In this post, we’ll explore whether plantains are keto-friendly and also how many carbs are in plantains. 

Plantains are a type of fruit that is often used in Latin American and Caribbean cuisine. They have a starchy texture and are typically cooked before being consumed. 

What Are Plantains?

Plantains are a member of the banana family, but unlike bananas, they are typically not eaten raw. They are a staple food in many tropical countries and are used in a variety of dishes, from stews to desserts. 

Plantains are often larger and more angular than bananas, with thicker peels and a starchier flesh.

What Is A Keto Diet?

The ketogenic diet is a low-carb, high-fat diet that is designed to help you burn fat for fuel instead of carbs. 

When you restrict your carb intake, your body enters a state of ketosis, where it burns fat for energy. This can lead to weight loss, increased energy, and improved mental clarity.

Green Plantains And Ripe Plantains: Which One Is Keto?

Both green plantains and ripe plantains are relatively high in carbs and neither is keto-friendly. However, ripe plantains have less carbohydrates than green plantains because as plantains ripen, their starches begin to convert into sugars. This process is known as starch hydrolysis, and it results in the breakdown of complex carbohydrates into simpler sugars, such as glucose and fructose.

Green plantains are harvested before they have fully ripened, and therefore they contain more complex carbohydrates in the form of starch. As the plantains ripen, the starches begin to break down into sugars, resulting in a sweeter taste and a decrease in the overall carbohydrate content.

Carbs And Net Carbs In Plantains

According to the USDA, a 100-gram serving of raw green and ripe plantain has the total amount of carbs and net carbs below: 

100 Grams	Total Carbs	Net Carbs
Green Plantain	36.7 grams	34.5 grams
Ripe Plantain	31.9 grams	30.2 grams

Are Plantain Chips Keto? (Carbs And Net Carbs)

Plantain chips are a popular snack food that is often marketed as a healthier alternative to potato chips. However, they’re not keto-friendly. 

According to the USDA, one ounce (28g) of plantain chips contains about 18 grams of net carbs, which is more than half of the daily carb limit for most people on a ketogenic diet.

Are Fried Plantain Keto? (Carbs And Net Carbs)

Fried plantains are a common preparation method for plantains. However, they are not  keto. 

According to the USDA, one cup of fried plantains (170g) has about 53 grams of carbs and 50 grams of net carbs, which is more than the daily carb limit for most people on a ketogenic diet.

Are Sweet Plantains Keto?

Sweet plantains, also known as maduros, are ripe plantains that have been caramelized. They are sweeter than green plantains and have a higher sugar content, which means they are higher in net carbs. Sweet plantains are not a keto-friendly food.

Are Yellow Plantains Keto?

Yellow plantains are a stage between green and ripe plantains. They are not as starchy as green plantains but not as sweet as ripe plantains. One cup (148g) has about 47  grams of carbs and may kick you out of ketosis in one serving.

Are Black Plantains Keto?

Black plantains are ripe plantains that have turned completely black. They are the sweetest and highest in sugar content of all the plantain stages, which means they are not keto-friendly.

Carbs In Plantains Vs Bananas

Plantains are often confused with bananas, but they are actually quite different. While bananas are fruit, plantains are starchy vegetables. In terms of carbs, a 100-gram serving of ripe plantain contains around 31.9 grams of carbs, while a 100-gram of banana contains around 22.8 grams of carbs. 

This means that plantains have a higher amount of carbs compared to bananas.

Carbs In Plantains Vs Potatoes 

A serving of 100 grams of raw green plantain contains around 34.5 grams of carbs, while 100 grams of raw potato contains around 17.5 grams of carbs. This means that plantains have nearly 20 grams more carbs than potatoes per serving of 100 grams.

Health Benefits

• Plantains are a great source of vitamins and minerals, such as vitamin C, vitamin A, potassium, and magnesium. 
• They are also rich in fiber, which can help regulate digestion and prevent constipation. 
• Plantains have been shown to help lower blood pressure and reduce inflammation in the body. 
• They also contain resistant starch, which is a type of fiber that is not digested in the small intestine and can help improve gut health.

How To Incorporate Plantains Into A Keto Diet

While plantains are higher in carbs compared to other keto-friendly vegetables, they can still be enjoyed in moderation. Here are some ways to incorporate plantains into a keto diet:

• Use plantain flour as a flour substitute: You can use plantain flour as a substitute for regular flour in keto-friendly recipes.
• Use plantains as a base for a keto-friendly pizza crust: Mix a small amount of mashed plantains with almond flour and other keto-friendly ingredients to make a pizza crust.

Keto Plantains Substitutes

If you are looking for a lower-carb substitute for plantains, there are several options available:

• Zucchini: Zucchini is a great substitute for plantains in recipes such as plantain chips or as a base for a pizza crust.
• Jicama: Jicama is a low-carb vegetable that can be sliced thinly and used as a substitute for plantains in recipes such as tostones.
• Turnips: Turnips are a low-carb root vegetable that can be boiled and mashed as a substitute for mashed plantains.

Are Plantains Healthy Carbs?

While plantains are higher in carbs compared to other keto-friendly vegetables, they are still a healthy carb option. Plantains are a great source of vitamins, minerals, and fiber, and can provide numerous health benefits. If you are following a keto diet, it is important to moderate your intake of plantains to ensure that you stay within your daily carb limit.

Plantains Nutrition Facts (Macros)

One ripe plantain, which weighs around 180 grams, contains:

• Carbs: 57.4 grams
• Fats: 0.63 grams
• Protein: 2.3 grams
• Calories: 220

FAQ

Are plantains considered a low-carb food?

No, plantains are not considered a low-carb food. In fact, one ripe plantain contains about 57 grams of carbs, which is more than the daily carb allowance for some people on a keto diet.

Can I eat plantains on keto?

Plantain is not keto-friendly, therefore, you can eat them in a very small portion. One medium-sized plantain contains 48 grams of carbs, so you will need to plan your meals carefully to ensure that you stay within your daily carb limit.

Are plantain chips keto-friendly?

Plantain chips are not typically keto-friendly, as they are usually fried in oil and coated in salt and other seasonings that can add to the carb count. One ounce of salted plantain chips has 18.1 grams of carbs per USDA, so it’s best to avoid them if you’re following a strict keto diet.

How many carbs are in one fried plantain?

One cup of fried plantains (170g) contains about 52.5 grams of carbs per USDA.

Is unripe plantain keto?

No. Unripe or green plantains contain a large amount of starch and carbs that can ruin your ketosis. In fact, there are 36.7 grams of carbs in a 100-gram serving of green plantain as per USDA.

Can I replace banana with plantain on keto?

No. You should avoid both as they both have very high levels of carbs. 

Conclusion

In conclusion, plantains are not keto-friendly, but you can still add it to a keto diet if you only eat a very small portion. We recommend that you avoid plantain chips if you’re following a strict keto diet.

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