5 Amazing Basil Benefits
Dr. Eric Berg
10/17/2024
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Keto vs. Non-Keto
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Beginner’s Guide to Healthy Keto & Intermittent Fasting
Basil is a fragrant herb used in traditional medicine to support liver health, reduce the risk of cardiovascular disease, and help manage chronic inflammation.
It’s a popular seasoning in Mediterranean, Asian, and African cuisines, prized for its savory, mildly spicy flavor and bold aroma.
Discover five incredible basil benefits and learn how to incorporate this culinary herb into your meal plan.
What is basil?
Ocimum basilicum, widely known as basil, is an annual herb belonging to the Lamiaceae family, which also includes mint, rosemary, and oregano.
Basil has been valued for thousands of years in both culinary applications and traditional herbal medicine, particularly in Southeast Asian and Ayurvedic practices.
Originally native to India, Africa, and Southeast Asia, basil is now cultivated worldwide and widely used in Italian, Thai, and Vietnamese cuisine.
Because basil is easy to cultivate, it can be found growing in home gardens and kitchens along with many other culinary herbs.
Common varieties of basil
There are nearly 150 varieties of basil, most known for their slightly sweet aroma, peppery flavor, and vibrant green leaves.
However, basil leaves can vary in shape, size, color, and flavor, making it a versatile herb for a wide range of culinary dishes and flavor profiles.
Common varieties of basil include:
Sweet basil
Holy basil
Lemon basil
Thai basil
Genovese basil
Purple basil
Sweet basil is the most popular variety, used primarily in Italian dishes for its mildly sweet and minty taste. Sweet basil leaves are green, rounded, and come to a downward-pointed tip.
Holy basil has a bitter, peppery taste and is revered in India as a sacred herb. It’s used in essential oils and basil supplements for religious and medicinal purposes. The leaves are toothed, oval-shaped, and glossy and can appear green or purple.
Lemon basils have a citrusy aroma and taste and are preferred for fish and seafood dishes. These varieties feature light green, narrow leaves, and pungent white flower buds.
Thai basil has a spicy, licorice taste and a high cooking point, making it a good choice for stir-frying and other Asian cooking techniques. Its leaves are flat, narrow, pointed, and deep green.
Genovese basil, native to Genoa, Italy, is renowned for its bold, sweet, and slightly spicy flavor. Its leaves are larger, darker, and more aromatic compared to those of sweet basil.
Purple basil has a spicy taste similar to clove and is often used in Asian cuisine. Its leaves are reddish-purple, serrated, and glossy with pointed tips.
Watch the video below to learn more about the health and nutritional benefits of basil.
Amazing Health & Nutritional Benefits Of Basil
Is basil keto-friendly?
Basil is one of the many keto-approved foods as it contains negligible amounts of calories, very few carbohydrates, and no sugars, making it a suitable seasoning and herb for the ketogenic diet.
According to data from the U.S. Department of Agriculture (USDA), a serving size of five fresh basil leaves contains:
0.6 calories
0.1 g protein
0.0 g fat
0 g total sugars
0.1 g total carbs
0.1 g fiber
0 g net carbs
Basil is also a rich source of essential vitamins and minerals, including:
Vitamin K
Calcium
Iron
Magnesium
Phosphorous
Potassium
5 basil benefits
Basil contains several potent health-promoting compounds that can help support cardiovascular health, reduce inflammation, and optimize liver function.
Here are five incredible health benefits of basil.
1. Antimicrobial properties
Sweet basil essential oil has been shown to have potent antimicrobial properties that are effective against various strains of bacteria, yeast, and fungi.
This is likely due to its high concentrations of linalool, a naturally occurring terpene alcohol often used in cosmetics as a fragrance and antibacterial agent.
“Basil can decrease the activity of pathogenic bacteria, including Staph, Escherichia, and Listeria,” explains Dr. Berg. “Those who are resistant to antibiotics may benefit from consuming basil in food or supplementing with dried basil extracts.”
2. Supports liver function
Basil is a rich source of flavonoids, a group of potent phytonutrients found in various plants.
Flavonoids may have hepatoprotective effects by increasing the activity of antioxidant enzymes and reducing oxidative stress. This helps protect liver cells from damage, supports detoxification processes, and promotes overall liver health.
Basil extracts have also been shown to decrease aspartate aminotransferase (AST) and alanine aminotransferase (ALT) levels, two liver enzymes that indicate liver health. Elevated AST and ALT levels can indicate liver disease, scarring, or inflammation.
3. Enhances blood sugar balance
Long-term complications of hyperglycemia, or high blood sugar, include an increased risk of diabetes, cardiovascular conditions, kidney issues, nerve damage, and vision loss.
Incorporating fresh basil or Holy basil extract into your diet may help lower elevated blood sugar levels by slowing glucose absorption and enhancing the body’s effectiveness in processing and regulating blood sugar levels.
A study published in the Open Access Macedonian Journal of Medical Sciences found that basil leaf extract displayed similar effects to Metformin, a commonly prescribed medication for managing type 2 diabetes.
This suggests that basil leaf extract may offer a natural alternative or complementary approach for regulating blood sugar levels and improving metabolic health.
4. Promotes cardiometabolic health
Sweet basil has been used for centuries to lower the risk of cardiovascular disease and high blood pressure.
Basil contains eugenol, a phenolic compound that may lower blood pressure by relaxing the walls of blood vessels.
Additionally, eugenol can inhibit lipogenesis, the process of converting blood sugar into fatty acids. This explains why basil may help prevent excessive weight gain and supports balanced lipid and cholesterol levels.
5. May reduce inflammation
Basil leaves are rich sources of antioxidants with potent anti-inflammatory properties linked to balanced immune responses and a lower risk of chronic inflammation.
Free radicals are unstable molecules produced during metabolic and detoxification processes. They can damage cellular components, contributing to the development of cancer, cardiovascular disease, and various inflammation-related conditions.
A study published in the Iranian Journal of Basic Medical Sciences found that basil “...showed diverse pharmacological effects including immunomodulatory, anti-inflammatory and antioxidant properties by improving the inflammatory mediators… [which] could be effective on the treatment of diseases associated with inflammation, immune dysregulation, and oxidative stress.”
Basil uses and recipes
Although basil is primarily known for its role in Italian dishes such as soups, pizzas, salads, pasta dishes, and pesto sauce, it has a wide range of applications.
These include infusions for beverages and vinegar, as well as seasoning and serving as a key ingredient in various dishes.
Fruits such as berries pair well with basil and are often used as a garnish for lemonades or alcoholic drinks, including cocktails and margaritas.
Basil can also be incorporated into desserts, such as Vanilla Ice Cream, and Asian dishes, including curry, summer rolls, Thai basil chicken, daal, stir fry, and noodle bowls.
Those following a keto diet can savor the health benefits and flavor of basil by opting for low-carb alternatives to traditional Mediterranean and Asian dishes.
Here are some delicious keto basil recipes:
You can also pair homemade pesto with keto-friendly pasta recipes such as Keto Gnocchi, spiralized zucchini noodles, and Keto Egg Noodles to create low-carb Italian and Asian-inspired dishes.
Who should avoid basil?
Incorporating basil in typical dietary amounts is generally considered safe for healthy adults.
However, those with bleeding disorders, low blood pressure, or individuals who have been prescribed blood thinners or diabetes drugs should avoid basil essential oil and extracts in large quantities.
Basil extract has hypotensive properties, which can interfere with certain medications and may cause dangerously low blood pressure, leading to difficulty concentrating, blurred vision, dizziness, and other symptoms.
Holy basil can also slow blood clotting, which may increase the risk of bleeding and bruising in those taking anticoagulants such as warfarin.
Additionally, pregnant and breastfeeding women should avoid taking basil extracts, as there isn’t enough reliable data to determine potential side effects and health risks.
Key takeaways
Basil is a fragrant herb widely used in culinary dishes and traditional herbal medicine around the globe.
There are several benefits of basil, including its potential to promote healthy blood pressure and blood sugar regulation, liver health-promoting properties, and anti-inflammatory and antiviral effects.
FAQ
1. What are the top basil benefits?
Basil has several health benefits, including improved blood sugar and blood pressure regulation and enhanced liver function. It may also help protect from microbial infections and reduce the risk of chronic inflammation.
2. Can I have basil on keto?
Yes, basil is a keto-friendly herb low in carbohydrates and sugars. A serving of five basil leaves contains just 0.1 grams of total carbs and 0.1 grams of fiber, resulting in a net carb count of zero.
3. Is basil pesto keto-friendly?
Yes, traditional basil pesto prepared with fresh basil, garlic, pine nuts, salt, olive oil, and Parmesan cheese is keto-friendly. Pesto is low in carbohydrates, typically containing less than two grams of net carbs per one-quarter cup (four tablespoons).
4. How can I use basil?
Basil is traditionally used in Mediterranean dishes, such as pasta, homemade pesto, seafood, bruschetta, and sandwiches.
However, it can be used in various low-carb dishes, including soups, sauces, marinades, salads, or garnish. It can also be added to dressings and beverages, such as strawberry basil lemonade.
5. What does basil do for your body?
Basil is a rich source of a variety of vitamins, minerals, and phytonutrients that can support overall health and reduce the risk of diseases, including cardiovascular conditions such as hypertension.
6. Is it okay to eat basil every day?
Yes, it’s safe to incorporate basil daily into your routine as part of nutritious and balanced meals. However, consuming excessive amounts of basil or overusing basil essential oils may negatively impact blood pressure and increase the risk of bleeding in those taking blood-thinning medications.
7. Who should avoid consuming basil?
Those who are taking diabetes medications should avoid consuming basil in large amounts as it may naturally lower blood pressure, which can lead to dangerously low blood pressure levels.
It’s also rich in vitamin K, which promotes blood clotting and may interfere with blood thinning medication.
Sources
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