The paleo diet, also known as the caveman diet, is a popular diet that emphasizes eating whole, unprocessed foods that our hunter-gatherer ancestors would have eaten during the Paleolithic era. The premise is that the human body is best adapted to the diet of our ancestors, which consisted mainly of lean meats, fish, vegetables, fruits, nuts and seeds. But can you eat bananas on paleo diet? Let’s take a detailed look at this question.
What is the paleo diet?
The paleo diet is based on the theory that modern diseases like obesity, diabetes and heart disease are a result of eating a modern diet full of processed foods. By eliminating processed foods, dairy, grains, legumes, salt, refined sugar and oils, the paleo diet focuses on eating natural, whole foods that are anti-inflammatory and nutrient-dense.
Here are the key guidelines of the paleo diet:
- Eat lean meats, fish, seafood, eggs, vegetables, fruits, nuts and seeds
- Avoid processed foods, sugar, soft drinks, grains, legumes, dairy, salt, refined vegetable oils, margarine and trans fats
- Focus on naturally raised and organic meats and produce whenever possible
- Drink plenty of water
- Supplement with vitamins, minerals and omega-3s if needed
The paleo diet centers around nutrient-dense, unprocessed foods that provide quality protein, healthy fats and carbs from fruits and veggies. By eliminating added sugars, sodium and unhealthy fats, the paleo diet helps balance blood sugar, reduce inflammation, support gut health and promote sustainable weight loss.
Are bananas allowed on paleo diet?
Bananas are one of the most controversial foods on the paleo diet. Technically, bananas do not fit the criteria for paleo as they are a cultivated food that our ancestors would not have had access to.
However, many people following a paleo diet do eat bananas for the following reasons:
- Bananas are a nutritious, natural source of carbs and potassium.
- Bananas are easy to incorporate into smoothies, baked goods and snacks.
- Bananas are widely available, affordable and convenient.
- Bananas can satisfy sweet cravings in a healthier way than processed sweets.
- Bananas can be tolerated by many people with common food intolerances.
Some variations of the paleo diet, such as the Primal Blueprint, do make room for limited amounts of fruit like bananas. Many paleo experts argue that as long as you tolerate bananas well and don’t overdo your intake, they can be part of a healthy paleo diet when consumed in moderation.
Nutrition profile of bananas
Here is the nutrition profile of medium-sized, 7-8 inch banana (118 grams) :
| Nutrient | Amount |
|---|---|
| Calories | 105 |
| Carbs | 27 g |
| Fiber | 3 g |
| Sugar | 14 g |
| Fat | 0.4 g |
| Protein | 1.3 g |
| Potassium | 422 mg |
| Magnesium | 34 mg |
| Vitamin B6 | 0.5 mg |
As you can see, bananas provide carbs, fiber, potassium, magnesium and vitamin B6. They are naturally sweet due to their sugar content but are relatively low in calories. Bananas lack protein, healthy fats and other important micronutrients found in paleo foods like meat, seafood, eggs and veggies.
Benefits of eating bananas on paleo
Here are some of the main benefits bananas can provide in a paleo diet:
1. Source of prebiotic fiber
Bananas contain soluble fiber and resistant starch, both of which act as prebiotic nutrients that feed the good bacteria in your gut. Getting adequate prebiotic fiber on paleo can help improve digestive and immune health.
2. Potassium for muscle function
The potassium in bananas helps maintain fluid balance and supports muscle contraction and nerve transmission. This makes bananas a good paleo option for athletes.
3. Manganese, biotin and vitamin C
Bananas also supply manganese for bone health, biotin for healthy hair and skin, and immune-supporting vitamin C.
4. Magnesium for sleep and stress
The magnesium in bananas acts as a natural relaxant, helping with sleep quality, anxiety and constipation relief. Many people don’t get enough magnesium.
5. Quick energy
The natural sugars in ripe bananas provide an easily accessible source of energy. The carbs in bananas are low glycemic and less likely to cause blood sugar spikes compared to processed carbs.
6. Curb sweet cravings
If you have a sweet tooth, bananas are one of the healthiest ways to satisfy cravings on paleo. Very ripe bananas taste sweetest.
Potential downsides of bananas on paleo
While bananas can be part of a paleo diet, there are some potential downsides to keep in mind:
1. High in sugar and carbs
Bananas are one of the sweeter, higher carb fruits. People watching their sugar and carb intake may want to limit bananas.
2. Low in nutrients
Compared to some other fruits, bananas lack nutrients like antioxidants, vitamins A and C, and polyphenols. Their main claim to nutrient fame is potassium.
3. Constipation risk
While bananas can help some people with constipation due to their fiber content, some people report bananas make constipation worse. They contain hard-to-digest starches.
4. Allergy or intolerance
Some people have a latex allergy or other sensitivity to bananas. Since bananas are not paleo approved, people should remove them if they cause any digestive or immune issues.
5. High pesticide residue
Bananas tend to be heavily sprayed with pesticides. Eating organic bananas can lower this toxicity risk.
How many and how often can you eat bananas on paleo diet?
There are no strict guidelines for how many bananas you can eat on paleo or how often you should eat them. Some paleo followers avoid bananas entirely while others incorporate them freely without issue. Here are some suggested guidelines for including bananas in a paleo diet:
- Limit bananas to 1 or 2 times per week rather than every day
- Keep servings modest, around 1 medium banana
- Balance banana intake with lower sugar fruits like berries
- Eat other potassium-rich paleo foods like avocado and sweet potato
- Wait to eat bananas until after a workout to replenish glycogen stores
- Eat fully ripe bananas which have natural sweetness
- Avoid pairing bananas with high fat foods which impacts blood sugar
- Pay attention to how your body reacts and adjust intake accordingly
Including banana in post workout smoothies, paleo baked goods, or as an occasional fresh snack a couple times a week is likely fine for most people following a paleo diet. But you’ll get the best results by limiting intake, focusing on low glycemic fruits, and properly managing carbohydrates overall.
Tips for picking and storing bananas on paleo diet
Choosing high-quality bananas and proper storage helps maximize the nutritional benefits:
Picking ripe bananas:
- Choose yellow bananas flecked with brown for optimum ripeness and sweetness
- Avoid green-tipped bananas which are underripe and hard
- Avoid bananas with many dark brown spots which indicate overripe fruit
- Select bananas without bruises or cracks
- Pick organic bananas when possible to reduce pesticide exposure
Storing bananas:
- Leave unripe bananas out at room temp until ripe then refrigerate
- Speed ripening by storing bananas in a paper bag with an apple
- Refrigerate ripe bananas in airtight container for up to 5 days
- Freeze ripe banana slices or chunks in an airtight bag for baking
- Store banana powder made from dehydrated bananas in sealed bags
Following proper ripening, storage and use will get you the maximum nutritional benefits from paleo diet bananas.
Easy paleo recipes using bananas
Here are some fun, paleo-friendly recipes for using up bananas:
1. Chocolate banana muffins
These grain-free muffins use mashed bananas and unsweetened chocolate for natural sweetness.
2. Banana egg pancakes
Whip up fluffy pancakes with bananas, eggs, coconut flour and baking soda. Top with nuts.
3. Banana bread smoothie
Blend banana with almond butter, collagen, cinnamon, almond milk and ice for a satisfying smoothie.
4. Banana chips
Dehydrate sliced bananas into crunchy, portable chips without added sugar.
5. Banana nice cream
Frozen bananas whirled up make a creamy, dairy-free “ice cream” base to customize with paleo toppings.
6. Breakfast cookies
Bake bites with oats, banana, almond butter, coconut and egg for an easy breakfast on the go.
7. Banana pudding
Layer bananas with chia seeds, coconut milk, vanilla and lemon juice for a layered “pudding”.
Comparison of bananas with other fruits on paleo diet
How do bananas compare nutritionally to other popular fruits allowed on the paleo diet? Here is a comparison:
| Fruit (100g) | Calories | Net Carbs | Fiber | Sugar |
|---|---|---|---|---|
| Banana | 89 | 23g | 2.6g | 12g |
| Apple | 52 | 14g | 2.4g | 10g |
| Blueberries | 57 | 14g | 2.4g | 10g |
| Orange | 47 | 12g | 2.4g | 9g |
| Strawberries | 32 | 8g | 2g | 5g |
Bananas have more net carbs and sugar than other fruits, but also more fiber. For paleo dieters concerned about excess sugar, limiting banana intake and focusing on lower glycemic fruits makes sense.
Should you eat bananas on paleo? The bottom line
While bananas don’t technically qualify as a paleo food, many paleo followers include bananas in their diet in moderation for convenience, taste and nutritional benefits.
Bananas provide prebiotic fiber, potassium and antioxidants. But they are high in sugar and carbs compared to other fruits. People intolerant to bananas or watching their blood sugar closely may want to avoid them.
If you do choose to incorporate bananas on paleo, opt for greenish-yellow bananas, store them properly, and eat no more than 1-2 portions several times a week. Balance with low sugar fruits, don’t overdo portions, and pay attention to your body’s signals.
Overall, bananas can be part of a paleo diet for most people when consumed in moderation, but aren’t an essential paleo food. Focus on getting nutrients from paleo-approved whole food sources and limit intake of bananas to occasionally for a treat.