Are plantains keto friendly? – Calories, Nutrition and Keto Recipes
Are plantains Keto-Friendly?
No, plantains are not considered a keto-friendly food. The ketogenic diet is a high-fat, moderate-protein, very-low-carbohydrate diet and plantains are a high carbohydrate fruit which may interfere with ketosis. So, while you can still enjoy plantains in moderation, it is important to be mindful of your portions if attempting to maintain ketosis.
Nutritional Facts About plantains
A cup of cooked, mashed plantains contains around 232 calories. The nutritional offerings of plantains are actually pretty diverse. They are very rich in vitamins A, C, and B6, and are also packed with fibre.
| Nutrition | Per 100 grams | Per 1 Oz |
|---|---|---|
| Calories | 122 | 34 |
| Carbs | 31.89 g | 9.22 g |
| Sugar | 14.58 g | 4.18 g |
| Protein | 1.57 g | 0.45 g |
| Fat | 0.37 g | 0.11 g |
| Impact on Ketosis | High | High |
What is the Average Weight?
Average weight of a typical plantain is about 179 grams.
Additional Information About plantains
Besides the aforementioned nutrients, plantains also offer magnesium, potassium, iron and phosphorous, which are essential minerals. They additionally contain other beneficial compounds, such as antioxidants and resistant starch.
Other Foods To Match With
Plantains are versatile and can be paired with many foods, they are great to use in both sweet and savory dishes. They are traditionally matched with rice, beans, or meat dishes in many cuisines, particularly Latin American and African. You can also find plantains in some dessert recipes, like sweet plantain cakes, where they are paired with ingredients like cinnamon and sugar. Their natural sweetness really shines in these kinds of preparations.
8 Famous Keto-Friendly Dishes To Try
Unfortunately, plantains are not conducive to a ketogenic diet. A 100 gram serving of raw plantains contains approximately 31 grams of carbohydrates, which is higher than what is typically allowed on a keto diet. However, there are several ways to incorporate the flavor and texture of plantains into keto-friendly recipes by using keto-friendly substitutes like zucchini, eggplant, and cauliflower.
1. Keto “Plantain” Zucchini Fritters
These fritters mimic the texture and taste of traditional plantain fritters. The main ingredient, zucchini, is a great source of vitamins and minerals, especially Vitamin C and potassium. This makes it an excellent choice for producing a healthy and keto-friendly version of plantain fritters.
2. Eggplant “Plantain” Chips
Use eggplant to mimic the crunch of fried plantains. They are a good substitute due to their texture and ability to absorb flavors. Eggplants are also rich in various nutrients, making these chips a healthy and flavorful keto substitute.
3. Cauliflower “Plantain” Bites
Cauliflower’s versatility makes it the perfect keto substitute for plantains in these bite-sized snacks. The cauliflower takes on a crispy, golden exterior that mimics the crunch and texture from fried plantains.
4. Zucchini “Plantain” Pancakes
Swap out high-carb plantains for zucchinis in these tasty pancakes. This breakfast staple offers a lighter, healthier, and nutrient-rich alternative to regular pancakes that’s also keto-friendly.
5. “Plantain” Eggplant Porridge
If you’re a fan of plantain porridge, this keto-friendly substitute uses eggplant to mimic the consistency and flavor of the traditional dish. It’s comforting, fulfilling, and most importantly, low in carbs.
6. “Plantain” Cauliflower Nachos
These “nachos” replace the traditional plantain chips with crunchy roasted cauliflower, providing the same textural mouthfeel and satisfying crunch. A great low carb version of a classic snack.
7. Keto “Plantain” Zucchini Tacos
Replace the role of plantains in tacos with slightly sweet and soft zucchinis for a tasty twist. Zucchinis manage to keep the carb count low while not skimping on the flavor.
8. Eggplant “Plantain” Moussaka
This dish, popular in the Middle East and Balkans, usually uses potatoes or eggplants layered with minced meat and bechamel sauce. Substituting plantains with eggplants offers a keto-friendly option that still delivers on taste and satisfaction.
Are plantains keto-friendly?
No, plantains are not considered keto-friendly. The ketogenic or keto diet encourages consumption of foods high in fats, moderate in proteins and very low in carbs. A medium-sized plantain contains around 30 grams of carbohydrates, which is more than the recommended daily intake for a strict ketogenic diet. This high carb content can kick you out of the ketosis stage, the metabolic state where your body uses fat for energy instead of carbohydrates.
Can I incorporate plantains into a modified or cyclic ketogenic diet?
Yes, you can incorporate plantains into a modified version of the ketogenic diet like a cyclic ketogenic diet (CKD). In the CKD, you follow a standard ketogenic diet for 5-6 days and then consume higher amounts of carbs for 1-2 days. It’s during these higher-carb days (often called ‘refeeding’ days) that you can incorporate foods like plantains. But remember, portion control is key even on ‘refeeding’ days.
What are the nutritional values of plantains?
A medium-sized plantain (approximately 179 grams) contains about 220 calories, 57 grams of carbohydrates, and 2 grams of protein. It also provides 4 grams of dietary fibre and supplies ample amounts of vitamin C, vitamin A, and potassium. While plantains are nutritious – they’re not suitable for a standard ketogenic diet due to their high carbohydrate content.
Are there any low-carb substitutes for plantains in recipes?
Yes, there are numerous low-carb substitutes for plantains if you crave their texture and taste. Zucchini, yellow squash, or eggplant can mimic the texture of plantains in cooked dishes. For a sweet plantain substitute, consider using pumpkin or butternut squash.
If I’m carb cycling, how should I cook plantains to keep them as low-carb as possible?
If you’re following a carb cycling schedule and choose to consume plantains on your higher-carb days, you can still aim to keep your meal as low-carb as possible. Boiling plantains as compared to frying can reduce the amount of absorbed oil, thus keeping the meal relatively less calorie-dense. Also, remember that the greener the plantain, the lower its sugar content (and therefore carb content). As plantains ripen, their starch converts to sugar, increasing their carb count. So, opt for greener plantains and consider boiling or grilling them instead of frying.
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