Cilantro On Keto: Approved Or Not?

Cilantro, the leaves and stems of the Coriandrum sativum plant, is a fragrant herb with a distinct, fresh flavour. It is often used in Mexican, Caribbean, and Asian cuisines. But is it keto-approved?

The short answer is yes. Cilantro is keto-friendly, with a low net carb count of 0.87 grams per 100 grams. It is also packed with vitamins and minerals and is free of harmful, non-keto ingredients. Cilantro is a great way to add flavour to keto-friendly meals without adding extra carbs.

Cilantro is keto-friendly

Cilantro, the leaves and stems of the Coriandrum sativum plant, is a keto-friendly herb. With its distinct, fresh flavour, it is commonly used in Mexican, Caribbean, and Asian cuisines.

Cilantro is low in net carbs, containing only 0.87 grams of net carbs per 100 grams, making it an ideal choice for those on a ketogenic diet. It is also rich in vitamins and minerals, including vitamins A, C, K, and calcium, iron, and potassium.

In addition to its nutritional benefits, cilantro has medicinal properties. It has antioxidant properties, which help to reduce oxidative stress and prevent inflammation. It may also help to lower blood sugar levels and fight infections.

When incorporating cilantro into a keto meal plan, it can be used in a variety of creative ways. It can be added to sauces and dips, such as a keto-friendly cilantro dipping sauce made with fresh cilantro, garlic, lime juice, and mayo. It pairs well with grilled proteins or crunchy vegetables. Cilantro can also be used in salads, tacos, omelettes, and even keto-friendly teas.

Overall, cilantro is a versatile and tasty herb that can enhance the flavour and nutritional profile of keto-friendly dishes.

Nutritional information

Cilantro is the leaf of the Coriandrum sativum plant, while coriander refers to the seeds. However, in many cultures, coriander can refer to any part of the plant.

Cilantro is a fragrant herb used in cuisines worldwide, from Central America to the Middle East and Asia. It has a distinct, fresh, citrusy taste and is often used in Mexican, Caribbean, and Asian dishes.

Cilantro is a highly nutritious herb, packed with vitamins and minerals, and offering various health benefits.

A quarter cup of raw cilantro leaves provides:

• 16% of the daily recommended value of vitamin K, which supports bone health
• 5% of the daily recommended vitamin A intake
• 2% of the daily recommended vitamin C intake
• <1 calorie
• 1.84 milligrams of sodium
• <1 gram of carbohydrates

One cup of raw cilantro (16 grams) provides 0.083 grams of fat.

Cilantro is also a good source of provitamin A and folate, and contains minerals such as calcium, iron, and potassium, although it is not typically eaten in large enough amounts to be a significant source of these nutrients.

The herb also contains important antioxidants, which can help prevent cell damage and slow down the damage process. These antioxidants may also reduce inflammation and the risk of chronic diseases.

In addition, cilantro has antimicrobial properties and has been found to be effective against several bacteria, including Salmonella, a common cause of foodborne illnesses.

Health Benefits

Cilantro has been used medicinally since ancient times, and modern research supports many of its purported health benefits.

Cilantro may help with:

• Blood sugar management: Coriander seeds have been found to reduce blood sugar levels, and cilantro extracts have shown similar effects to blood sugar medication in animal studies.
• Preventing foodborne illnesses: The plant contains dodecenal, an antimicrobial compound effective against Salmonella and other microbes that cause food poisoning.
• Lowering anxiety: Extracts from the plant have been found to reduce anxiety symptoms in animal studies.
• Supporting brain health: Studies indicate that cilantro may help protect against memory loss, anxiety, and multiple sclerosis due to its anti-inflammatory properties.
• Reducing pain: Extracts of coriander seeds have shown analgesic effects in mice studies.
• Protecting against cancer: Test tube studies suggest that cilantro extracts may have anticancer effects, although further research is needed.
• Lowering the risk of sun damage: A study found that cilantro may prevent or reduce sun damage to the skin.

Cilantro is also beneficial for weight management as it is low in calories, with a quarter cup containing less than one calorie. It can be a great way to add flavour to meals without increasing calorie intake.

Health benefits

Cilantro, also known as coriander, is a fragrant herb with a distinct, fresh, citrusy taste. It is keto-friendly and has several health benefits.

Rich in Vitamins and Minerals

Cilantro is packed with vitamins and minerals such as vitamins A, C, and K, as well as calcium and iron. Vitamin K is essential for bone health, while vitamins A and C are crucial for immune function.

Low in Calories

Cilantro is a low-calorie herb, with only about one calorie per quarter cup. This makes it a great addition to weight management diets, as it can add flavour to meals without increasing the calorie count.

Antioxidant Properties

Cilantro contains important compounds called antioxidants, which can help prevent or slow down cell damage. These antioxidants may also have anti-inflammatory properties, potentially reducing the risk of chronic diseases and contributing to brain health.

Antimicrobial and Antibacterial Properties

The herb contains dodecenal, an antimicrobial compound that may protect the body against infections and foodborne illnesses, including Salmonella and E. coli. Cilantro might also help remove harmful metals such as mercury, lead, and aluminium from the body, improving the effectiveness of certain antibiotics and antiviral medications.

Blood Sugar Management

Cilantro is well-known for its ability to lower blood sugar levels. Coriander seeds, in particular, have been found to reduce blood sugar by stimulating an enzyme that removes sugar from the blood. However, people with low blood sugar or those taking diabetes medications should use caution when consuming large amounts of cilantro.

Recipes and uses

Cilantro is a keto-friendly herb with a distinct, fresh flavour. It is often used in Mexican, Caribbean, and Asian cuisines. Here are some ways to incorporate cilantro into your keto meals:

Garnishes and Toppings

Use fresh cilantro as a garnish for salads, soups, and stews, or as a topping for grilled meats or roasted vegetables. Cilantro adds a burst of freshness and colour to your dishes.

Mix-ins

Mix cilantro into guacamole, salsa, or pesto for a burst of fresh flavour. You can also blend it into a green smoothie or juice for a nutrient-packed drink.

Cilantro Pesto

Make a delicious cilantro pesto by blending cilantro with garlic, olive oil, and pine nuts. This pesto can be used as a sauce, dip, or spread on keto-friendly dishes.

Keto-Friendly Dishes

Cilantro is a versatile herb that can be added to various keto-friendly dishes:

• Low-Carb Tostadas with Keto Cheese Shells
• Keto Tom Kha Gai Soup (Thai-inspired soup with coconut milk, chicken, and fresh herbs)
• Cheesy Ground Beef Taco Skillet
• Tomatillo Avocado Salsa
• Quick Canned Salmon Keto Meal (with summer squash and garam masala)
• 15-minute Carne Asada with Cauliflower Rice
• Spicy Brazilian Shrimp Soup (with shrimp, garlic, coconut milk, and cilantro)
• Lettuce Wraps with Turmeric Infused Ground Beef (high-protein, bold-flavoured wraps)
• Chicken Keto Curry with Pumpkin (a comforting curry with chicken, pumpkin, and coconut milk)

Cilantro Butter

You can also make cilantro butter at home, which is a great way to enhance the flavour of Asian or Mexican dishes. Simply blend together olive oil, fresh cilantro, butter, sea salt, ground coriander seed, black pepper, and lime juice.

Alternatives

While cilantro is keto-approved, some people may not like its taste or wish to use alternatives for other reasons.

Cilantro is the leaf of the coriander plant, which is a member of the parsley family. Its taste is bright, fresh, and citrusy, but it is also one of the most controversial ingredients due to its overpowering "soapy" taste, which may be due to genetics.

Some alternatives to cilantro include:

• Parsley: Parsley is a bright green herb in the same family as cilantro. It is slightly more bitter but brings similar fresh and flavorful notes to dishes. Parsley lacks the citrusy notes of cilantro, but adding lemon or lime juice can help elevate the dish.
• Thai Basil: Thai basil has a distinct taste, often described as spicy and licorice-like. It adds a pleasant pop of flavor to dishes like curries and stir-fries.
• Dill: Dill has a very different look and flavor profile from cilantro, but it imparts interesting notes in dishes like cold soups and potato salad.
• Cumin: Cumin is a popular spice made from the dried, ground seed of the Cuminum cyminum plant. It has a warm, nutty, spicy flavor that resembles the earthy tones of coriander.
• Garam masala: This is a spice blend that typically includes coriander, along with turmeric, peppercorn, cloves, cinnamon, mace, bay leaf, and cumin. It can be used in small amounts to fill in for coriander without drastically changing the flavor profile.
• Curry powder: Curry powder is a blend of spices that often includes coriander, ginger, turmeric, chili, and fenugreek. It brings depth to dishes and has both savory and sweet undertones. It is potent, so start with a small amount when replacing coriander.
• Caraway: Caraway is an herb that is very similar in taste to coriander. It belongs to the Apiaceae plant family and contains the same aromatic oils as coriander, including linalool and pinene. Caraway is slightly sweeter than coriander and is often used in desserts, casseroles, baked goods, and vegetable dishes.

Frequently asked questions