Can You Eat Plantain on Keto? Here’s What You Need to Know

If you’re following a ketogenic diet, you might be wondering if you can incorporate plantains into your meals. After all, plantains are a staple in many Latin American, African, and Caribbean cuisines. But are they keto-friendly?

In this blog post, we’ll explore the nutritional value of plantains, the difference between green and ripe plantains, and whether they fit into a low-carb, high-fat diet. Plus, we’ll discuss some keto-friendly plantain substitutes and other vegetable alternatives to help you stick to your diet without sacrificing flavor. So, let’s dive in and answer the burning question: can you eat plantains on keto?

Can You Eat Plantain on Keto? Let’s Find Out!

Are you craving plantains while on a keto diet? You’re not the only one! Plantains are a staple in many diets, thanks to their delicious taste and versatility. But the question is, can you enjoy the savory goodness of plantains while staying true to your keto diet?

What are Plantains?

First off, let’s define what plantains are. Plantains are members of the banana family and are usually longer and thicker than the average fruit. They’re commonly found in tropical countries and are a staple in Caribbean, African, and Latin American diets. Plantains are usually used in cooking and can be cooked, roasted, or fried.

Plantains and Keto: A Confusing Affair

Now back to the original question: Can you eat plantains on keto? Unfortunately, the answer is not straightforward. In general, plantains are high in carbohydrates, which makes them difficult to fit into a keto diet, where one of the primary goals is to minimize your carb intake. However, there are ways to enjoy plantains while still sticking to your keto diet.

Tips for Eating Plantains on Keto

Here are a few tips to help you enjoy plantains while keeping your keto diet in check:

Moderate Your Portions

Plantains are not entirely off-limits on keto, but it would be best if you ate them in moderation. A small plantain can contain up to 50 g of carbs, so it’s essential to watch your portions.

Cook them with Healthy Fats

Cooking your plantains with healthy fats such as coconut oil or avocado oil can help to increase your fat intake while also making them more keto-friendly.

Try Green Plantains

Green plantains tend to have lower sugar content, which makes them more suitable for keto. So, the next time you want to indulge in plantains, opt for the green ones over the ripe yellow ones.

Pair Them with Keto-Friendly Foods

Pairing your plantains with keto-friendly foods like avocado, grilled chicken, or fish can help you balance your macros and make the meal more keto-friendly.

In conclusion, plantains are not a perfect fit for keto, but that doesn’t mean you can’t enjoy them in moderation. Watching your portions, cooking them with healthy fats, trying green plantains, and pairing them with keto-friendly foods can all help you enjoy the delicious and versatile plantains while sticking to your keto diet. Happy Eating!

Can You Follow the Keto Diet While Eating Plantains?

So you’ve heard about the benefits of the keto diet and want to give it a try. However, you have a thing for plantains, and you’re not quite ready to give them up just yet. The big question on your mind is whether or not you can eat plantains while following the keto diet. Fear not, my friend, as I have all the answers you need.

A Quick Intro to the Keto Diet

First, let’s start with a brief overview of the keto diet. This diet involves drastically reducing your carbohydrate intake and replacing it with healthy fats. The goal is to put your body into a state of ketosis, where it starts burning fat for fuel instead of glucose.

The Role of Carbs in the Keto Diet

While the keto diet is all about reducing carbs, it’s important to note that not all carbs are created equal. The carbs you want to avoid are the ones that have a high glycemic index, such as bread, pasta, and sugary foods. These carbs will spike your blood sugar levels and make it difficult for your body to enter ketosis.

Can You Eat Plantains on the Keto Diet?

Now, back to the main question – can you eat plantains on the keto diet? The answer is yes, but with some caveats. Plantains are starchy and have a high glycemic index, which is why they’re not typically recommended on the keto diet. However, you can have plantains in moderation and still stay within your carb limit for the day.

How to Incorporate Plantains Into Your Keto Diet

If you’re going to have plantains on the keto diet, here are some tips to keep in mind:

  • Stick to small portions – Aim for no more than half a plantain per serving.
  • Pair with healthy fats – Since plantains are high in carbs, it’s essential to pair them with healthy fats to balance out your macro intake. Avocado, coconut oil, and nuts are all great options.
  • Time your intake – The best time to eat plantains is before or after exercise when your body is most efficient at using carbs for fuel.

In Conclusion

So, can you eat plantains on the keto diet? Yes, but in moderation and with some planning. Stick to small portions, pair them with healthy fats, and time your intake strategically. This way, you can still enjoy your beloved plantains while still reaping the benefits of the keto diet.

Stay tuned for more tips and tricks on how to make the keto diet work for you.

Green Plantain Carbs

When it comes to determining the carb content of green plantains, things can get a little confusing. Green plantains are a staple in many Caribbean and African diets and have gained popularity in recent years among those following a keto diet. But how many carbs do green plantains actually have? Let’s explore.

Carbs in Green Plantains

Green plantains are relatively low in carbs compared to other starchy vegetables, making them a popular choice for those watching their carb intake. One medium-sized green plantain contains around 37 grams of carbs, 5 grams of fiber, and 1 gram of protein. This net carb count is around 32 grams per plantain, which may be too high for some strict keto dieters.

Cooking Methods and Carbs

The way you cook your green plantains can also affect their carb count. Boiled green plantains have a lower glycemic index than fried or baked plantains, meaning they have less of an impact on blood sugar levels. If you’re trying to minimize your carb intake, boiling your green plantains may be a better option than frying or baking them.

Nutritional Benefits

While green plantains may not be the lowest carb vegetable out there, they do offer a variety of health benefits. Green plantains are high in potassium, vitamin C, and vitamin A, making them a great addition to a balanced diet. They also contain resistant starch, a type of starch that acts like fiber in the body and may provide some unique health benefits.

In conclusion, green plantains can be a delicious addition to a keto diet, but it’s essential to keep an eye on your carb intake. Boiling green plantains can lower their glycemic index and choosing green plantains over ripe plantains can reduce their carb count. With their many nutritional benefits, green plantains may be worth adding to your shopping list whether or not you’re following a keto diet.

Is Yuca Keto-Friendly?

If you’re familiar with the keto diet, then you know that it’s all about low-carb, high-fat foods. But is yuca, a starchy root vegetable, keto-friendly? Let’s dive into it.

What is Yuca?

Yuca, also known as cassava, is a starchy root vegetable that’s commonly eaten in Latin America, Asia, and Africa. It’s similar in texture to potatoes and can be prepared in various ways, such as fried, boiled, or mashed.

The Carb Content of Yuca

Unlike some other vegetables, yuca is not low in carbs. In fact, one cup of cooked yuca contains about 40 grams of carbs. A typical serving size of yuca is about 1-2 cups, which means it could quickly kick you out of ketosis.

Can You Eat Yuca on Keto?

Unfortunately, yuca is not keto-friendly. With its high carb content, it’s not a suitable food for a keto diet. But don’t despair; you can still enjoy other low-carb root vegetables that are keto-friendly, such as cauliflower, zucchini, and radishes.

Alternatives to Yuca on Keto

If you’re in the mood for a starchy vegetable, you can opt for cauliflower rice instead of yuca. It’s low in carbs, high in fiber, and makes an excellent substitute for rice or mashed potatoes. You can also try mashed cauliflower, cauliflower pizza crust, or zucchini noodles.

In Summary

can you eat plantain on keto

Unfortunately, yuca is not keto-friendly due to its high carb content. Still, you have many other options for low-carb vegetables to enjoy on a keto diet. Remember, the key to a successful keto diet is to limit your carb intake and focus on healthy fats and protein sources.

Keto Plantain Substitute

If you’re on a keto diet, you may be wondering if you can still enjoy the delicious taste of plantains. While plantains are high in carbs and not typically keto-friendly, there are several keto-friendly substitutes that you can try.


can you eat plantain on keto

Zucchini is a popular keto-friendly vegetable that can easily replace plantains in your favorite recipes. It has a similar texture to plantains and can be used in a variety of dishes, such as keto-friendly plantain chips or plantain fritters.


Jicama, also known as the Mexican turnip, is another excellent keto substitute for plantains. It has a mild, sweet flavor and a crunchy texture that makes it perfect for plantain-inspired dishes. It can be sliced and fried as chips or cubed and roasted for a tasty side dish.

Green Bananas

Green bananas are unripe bananas that are low in sugar and high in resistant starch, making them a great keto-friendly option. They can be used to make plantain-inspired dishes such as plantain porridge or even fried plantains.


Eggplant is another vegetable that can be used as a keto-friendly substitute for plantains. It has a similar texture and can be used in dishes such as keto-friendly plantain lasagna or plantain-stuffed eggplant.


Cauliflower is a versatile vegetable that can be used in a variety of ways. You can use it to make a keto-friendly version of plantain tostones or fried plantains by simply slicing the cauliflower into thick rounds, seasoning them, and baking them until crispy.

In summary, there are several keto-friendly substitutes for plantains that you can try. Whether you choose zucchini, jicama, green bananas, eggplant, or cauliflower, there are plenty of options to satisfy your plantain cravings without compromising your keto diet.

Keto-Friendly Vegetables

When it comes to the keto diet, vegetables play a crucial role in maintaining the right balance of nutrients. While not all vegetables are keto-friendly, there are plenty that are. Here are some of the best vegetables to eat on the keto diet.

Leafy Greens

Leafy greens like spinach, kale, and lettuce are low in carbs and high in nutrients. These greens are perfect for salad lovers and can be used as a base for many keto meals.

Cruciferous Vegetables

Vegetables from the cruciferous family, such as broccoli, cauliflower, and cabbage, are low in carbs and are rich in fiber and vitamins. They’re great for roasting or steaming, and can be used as a side dish for many keto meals.


Avocados are a keto-friendly vegetable as they’re high in healthy fats and low in carbs. They’re perfect for making guacamole or as a side dish for many keto meals.


Zucchini is another keto-friendly vegetable that’s low in carbs and high in fiber. It’s a versatile vegetable that can be spiralized to make noodles or diced and sautéed.

can you eat plantain on keto

Bell Peppers

Bell peppers are low in carbs and high in antioxidants, making them a perfect keto-friendly vegetable. They can be roasted, sautéed, or used in salads and keto-friendly casseroles.

Cauliflower Rice

Cauliflower rice is an excellent substitute for traditional rice and is low in carbs and high in fiber. It’s perfect for making sushi rolls or as a side dish for many keto meals.

Eating keto-friendly vegetables can help you maintain a balanced diet while still enjoying delicious meals. Incorporating these vegetables into your diet can lead to a happier and healthier lifestyle.

Is Plantain High in Carbs?

If you’re a lover of plantains and are considering incorporating them into your keto diet, you might be wondering if they’re high in carbs. Well, the truth is, plantains are higher in carbs compared to most low-carb vegetables like cauliflower, spinach, or asparagus. But that doesn’t mean you have to ditch them entirely.

Understanding the Carb Content of Plantains

Plantains contain both total carbs and net carbs, with the latter being the amount of carbs that the body absorbs and uses for energy. While the total carb content of plantains is around 31g per 100g, the net carb content is much lower at around 22g per 100g. This lower net carb content makes them acceptable in moderate amounts for keto dieters who are looking for ways to switch up their diet.

Finding a Balance

While plantains are a tasty and versatile option, you still have to be mindful of portion sizes and frequency of consumption. Eating too much plantain at once can easily kick you out of ketosis, so it’s best to keep an eye on the amount you consume. Aim for no more than half a cup of cooked plantains at a time and limit your consumption to once or twice a week.

Delicious Ways to Enjoy Plantains on Keto

If you’re craving plantains, there are plenty of creative ways to incorporate them into your keto diet. You can bake, roast, or air fry them for a delicious and crunchy snack. Alternatively, you can use them as a substitute for grain-based foods like bread, rice, or pasta by thinly slicing, mashing, or blending them. They also pair well with other low-carb and keto-friendly ingredients like avocado, cheese, bacon, and eggs.

In conclusion, while plantains are higher in carbs compared to other low-carb vegetables, they can still fit into a keto diet when consumed in moderation. So go ahead and indulge in those tasty plantain chips or whip up a plantain-based keto recipe and enjoy the sweet taste and nutrition they offer.

Are Fried Plantains Keto-Friendly?

If you’re a keto dieter wondering if you can indulge in some crispy, fried plantains, then you’ve come to the right place. The short answer is both yes and no, depending on how you prepare them.

The Bad News

Unfortunately, traditional fried plantains are not keto-friendly. That’s because they’re typically coated in flour and sugar before they’re fried to a crisp. This is a recipe for disaster if you’re trying to stick to your macros. A single serving can contain up to 36 grams of carbs, which can kick you out of ketosis pretty quickly.

The Good News

But don’t fret just yet! There are still some ways to enjoy plantains on keto. The trick is to prepare them in a keto-friendly way. For instance, you can try baking or air-frying the plantains instead of deep-frying them in oil. By eliminating the flour and sugar, you’ll drastically reduce the carb count while also cutting out unhealthy fats.

A Better Alternative

Another option is to try making a keto-friendly version of fried plantains. You can use almond or coconut flour instead of the traditional wheat flour to coat the plantains before frying. You can also use a keto-friendly sweetener like erythritol or stevia instead of sugar.

In conclusion, traditional fried plantains are not keto-friendly, but that doesn’t mean you can’t enjoy this delicious snack once in a while. By using alternative ingredients and preparation methods, you can still satisfy your craving without derailing your diet. So go ahead, get creative, and experiment with different ways to enjoy plantains on keto. Just remember to always keep an eye on your carb intake, and you’ll be good to go!

Can You Really Eat Plantains on a Low-Carb Diet?

If you’re on a low-carb diet, you may be wondering whether plantains are a good choice for you. After all, they’re often compared to bananas, which are notoriously high in carbs. Let’s take a closer look at plantains and see how they stack up.

What Are Plantains, Anyway?

can you eat plantain on keto

Plantains are a type of banana that is generally larger, tougher, and less sweet than the bananas you’re used to. They’re a staple food in many parts of the world, and they’re commonly used in both sweet and savory dishes. Plantains are usually cooked before eaten, mostly in fried or baked form.

The Low-Down on Carbs

Carbs are a hot topic in the world of nutrition, especially when it comes to low-carb diets. While it’s true that plantains are higher in carbs than some other low-carb-friendly foods, they’re not off-limits entirely. A medium-sized plantain contains about 50 grams of carbs, so if you’re following a very strict low-carb diet, you may want to limit your intake. However, if you’re following a more moderate low-carb diet, you may be able to incorporate plantains in moderation.

Nutritional Benefits

One reason you might want to consider adding plantains to your low-carb diet is their nutritional content. Plantains are a great source of fiber, which can help keep you feeling full and satisfied. They’re also high in vitamins and minerals like vitamin C and potassium. Plus, since plantains are usually cooked before eating, they’re easier to digest than raw fruits and vegetables.

How to Incorporate Plantains into Your Low-Carb Diet

If you’re interested in adding plantains to your low-carb diet, there are a few things to keep in mind. First, be mindful of portion sizes. A little bit of plantain can go a long way, especially if you’re trying to keep your carb intake low. Second, try to prepare plantains in a way that doesn’t add a lot of extra carbs (such as deep-frying). Baked or roasted plantains are a great option. Lastly, make sure to balance your plantain intake with other low-carb-friendly foods like leafy greens, protein, and healthy fats.

In conclusion, while plantains aren’t the lowest-carb food out there, they can be a great addition to a balanced, low-carb diet when consumed in moderation. With a little creativity in the kitchen, you can enjoy the flavor and nutritional benefits of plantains without derailing your low-carb goals.

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