Is basil keto friendly? For once there is a clear and simple answer to this question, yes, basil is keto friendly. It contains virtually zero net carbs, making it great for a keto diet. Check out our top basil recommendations below.
What is Basil?
Basil is a fantastic herb that comes from the Mediterranean region of the world. It’s part of the Lamiaceae family, or the mint family. It’s strong and pungent, making it an excellent ingredient in sauces, antipasti, pizza, and a host of other delicious foods. The ancient Greeks would say “basil” in reference to the word “king.”
A Keto-Cap (aka A Keto Recap!)
If you’re new to keto and want a bit more information, check out our keto beginners guide.
As a quick summary, if you need it, the keto (also known as the ketogenic diet) is a low-carb, high-fat diet.
The whole concept of the keto diet is that your body transitions from burning glucose, in simple terms, sugars or carbohydrates, to burning fat as its primary fuel source.
For a keto diet, people will restrict their macros to eating;
- 70% of their calories from fat
- 25% from protein
- 5% from carbohydrates
Sticking to these macros for a period of time will put your body into a state of ketosis. Ketosis is when your body has transitioned from burning carbohydrates as its primary fuel source to burning fat for fuel. It is at this point that you will start to see and feel the benefits of the keto diet.
There are a lot of new terms and abbreviations that you may come across, sometimes it can feel like a new language that you need to learn. In order to help you out and keep you on the right track, we have created a keto terms and keto abbreviations guide, bookmark these to make your keto journey easier.
Some people can be put off the keto diet because of the side effects, however, these are only short-lived and the health benefits of keto far outweigh the side effects.
One of the main benefits which attract people to the keto diet is that it can cause significant reductions in insulin levels (by up to 75%) and blood sugar levels, which can be attractive to those that struggle with diabetes, amongst other health complaints.
What is the Nutritional Value of Basil?
According to the USDA, the nutritional value of is as follows for two tablespoons of chopped basil:
- Total Calories 1.2
- Total Carbohydrates 0.1 grams
- Sodium 0.2 milligrams (0%)
- Total Fat 0.0 grams
- Protein 0.2 grams
How Many Net Carbs are there in Basil?
Net carbs are calculated by misusing the fiber from the total carbs, leaving the total number of net carbs.
There are 0.1 carbohydrates in basil, which basically equates to zero. So, you can eat it all day without guilt and staying in step with keto diet practices.
Is Basil Keto Friendly?
Basil, like many herbs, is ideal for a keto diet because of the low carb count.
Are there different flavours / varieties that are / are not keto?
There are 60 varieties of basil and all are excellent for keto diets.
Fresh basil will have more concentrations of essential oils, so it’s best to consume the fresh herb to receive the most benefits. However, both forms of basil are excellent and full of nutrients.
What are the Health Benefits of Basil?
Basil comes packed with a bunch of antioxidants that are effective against oxidative stress.
This is excellent for skin cell reparation, boosting immunity, and fighting free radicals running around in the body. This is also useful in fighting things like heart disease, cancer, diabetes, and arthritis. However, Holy Basil, or Tulsi, is best for all kinds of cancers such as lung, mouth, liver, and skin.
Fresh basil is always the best, but let’s face it, we don’t always have this in. If this is the case this dried basil comes in as a great substitute. It is still packed with flavor. There is no guilt in making life easier for yourself.
Staying hydrated on the keto diet is really important, for more on how much water you should be drinking, check out our guide to staying hydrated on the keto diet.
If you’re planning on dehydrating yourself(!) and drinking alcohol on the keto diet, check out our ultimate guide to drinking alcohol on a keto diet. Also, you may be interested in, how to recover from a cheat day.
Summary: Is Basil Keto Friendly?
Yes, you will be very happy to know that basil is keto friendly. It contains close to zero carbs, meaning it can be eaten guilt free on a keto diet.