Keto Dieters' Guide To Spices And Herbs

The ketogenic diet, with its unusual combination of high fat, low carbohydrates, and regular protein, is often spiced to enhance the flavor. While some spices are packed with fillers, there are several keto-approved spices that can be used to add flavor to meals. The top five lowest-carb spices are mustard seed, cumin, mace, coriander, and poultry seasoning. Other keto-friendly spices include chili powder, garlic, ginger, cinnamon, turmeric, and salt and pepper.

The lowest-carb spices

When it comes to keto-approved spices, the general answer to the question "do spices have carbs?" is yes. However, the amount of carbs in spices is typically so low that you don't have to worry about counting them unless you're using large amounts. The top five lowest-carb spices are mustard seed, cumin, mace, coriander, and poultry seasoning, all of which have under 3 total carbs per tablespoon.

Other spices that are considered keto-friendly and have relatively low carb counts include:

• Chili powder (4.1 grams per tablespoon)
• Turmeric powder (4.4 grams per tablespoon)
• Ground cumin (2.75 grams per tablespoon)
• Curry powder (3.7 grams per tablespoon)
• Pumpkin pie spice (3.9 grams per tablespoon)
• Onion powder (5.4 grams per tablespoon)
• Garlic powder (6 grams per tablespoon)

In addition to these individual spices, there are also several keto-friendly seasoning blends that you can use to add flavour to your meals. Some of these blends include taco seasoning, Chinese 5 Spice, and Adobo seasoning. When purchasing pre-made seasonings, it's important to read the labels and look for added sugars, starches, and other fillers that can increase the carb count. To avoid this, you can also make your own seasoning blends at home using a combination of keto-friendly spices.

Spices with health benefits

Spices are an excellent way to add flavour to your food without adding any significant calories or carbohydrates. Here are some keto-approved spices with health benefits:

Chilli Powder

Chilli powder is keto-friendly and has various health benefits. It contains peppers, which have capsaicin, a compound that helps reduce inflammation, aids in weight loss, and may help prevent Alzheimer's Disease.

Garlic

Garlic is a beloved taste enhancer and a go-to low-carb ingredient. Its active ingredient, allicin, helps lower cholesterol, insulin, and harmful blood sugar. It also suppresses appetite, making it ideal for weight loss.

Ginger

Ginger is well-known for its ability to relieve bloating and aid in waste evacuation. It also has anti-inflammatory and antioxidant properties, and there is some evidence that it can help with menstruation cramps.

Turmeric

Turmeric is a spice with numerous health benefits. Curcumin, the component that gives turmeric its distinct colour, aids in weight control by helping to decrease fat intake and control cholesterol.

Cinnamon

Cinnamon is a natural sweetener with a nutty taste and smell. It helps curb carb and sugar cravings and can reduce cholesterol levels, making it a helpful spice for weight loss.

Cumin

Cumin is another keto-friendly spice with a warm, earthy flavour. It is often used in taco seasoning and garam masala blends.

In addition to these spices, dried herbs like thyme, basil, coriander, mint, oregano, and paprika are also keto-friendly and can enhance the flavour of your meals.

Keto-friendly seasoning blends

When people think of diets, they often associate the word with bad-tasting food. However, just because you're on a diet doesn't mean your food has to be flavourless. If you're on a keto diet, you can still use a variety of spices to enhance the flavour of your meals.

Spices and dried herbs are an excellent way to flavour your food without adding any significant number of calories or carbohydrates. The lowest-carb options include thyme, basil, coriander, tarragon, mint, cinnamon, and ginger. Oregano, paprika, cumin, and cayenne pepper are also keto-safe options when used in smaller amounts.

• Garam Masala: A traditional Indian blend of spices, garam masala adds an aromatic flavour to your meals. It is typically made with coriander, cumin, cardamom, cloves, black pepper, cinnamon, and nutmeg. You can use it to season chicken, meat, fish, soups, or sprinkle it on top of your meals.
• Taco Seasoning: If you like your meals spicy, taco seasoning is a great option. You can either make your own or buy a store-bought one, but be aware that some store-bought options may be higher in carbs due to added sugar and starch. A typical homemade taco seasoning includes chili powder, cumin, paprika, garlic powder, onion powder, oregano, salt, and pepper.
• Chinese Five Spice: This sweet and spicy seasoning is a traditional Chinese blend of cinnamon, cloves, fennel, anise, and Szechuan peppercorns. It is often used as a dry rub for meats and can also be a great substitute for a barbecue rub.
• Adobo Seasoning: This Latin American spice blend typically consists of garlic powder, onion powder, oregano, salt, and pepper, but you can add other spices for heat or variety. It is great for seasoning or marinating chicken, pork, and fish.
• Everything Bagel Seasoning: This seasoning is reminiscent of the flavours atop an everything bagel. It contains white and black sesame seeds, poppy seeds, sea salt flakes, dried garlic, and dried onions. You can buy it at stores like Trader Joe's or make your own blend at home using online recipes.

These are just a few examples of keto-friendly seasoning blends that you can use to add flavour to your meals. You can also experiment with making your own blends using ground spices and herbs, or look for store-bought options that do not contain added starches or sugar.

Single-ingredient spices

Spices are a great way to add flavour to your meals without adding any significant calories or carbohydrates. Here is a list of keto-approved single-ingredient spices:

Mustard Seed

Mustard seed is one of the lowest-carb spices, with under 3 total carbs per tablespoon. It can add a tangy and slightly spicy flavour to your meals.

Cumin

Cumin is another excellent spice with minimal carbs. It has a warm and earthy flavour and is commonly used in Middle Eastern, Indian, and Mexican cuisines.

Mace

Mace is a spice made from the outer covering of the nutmeg seed. It has a warm and slightly sweet flavour and is commonly used in small quantities to enhance the taste of savoury dishes.

Coriander

Coriander is a versatile spice that can be used in both seed and ground form. It has a unique flavour that is both citrusy and nutty. Coriander is commonly used in Asian and Latin American cuisines.

Poultry Seasoning

Poultry seasoning is a blend of spices specifically designed to enhance the flavour of poultry dishes. It often includes a mix of herbs such as thyme, sage, and rosemary, along with spices like black pepper and nutmeg.

Chilli Powder

Chilli Powder adds spice and heat to your meals. It is made from ground chillies and can vary in spiciness depending on the type of chillies used. Chilli powder also offers health benefits, such as helping with weight loss and reducing inflammation.

Garlic Powder

Garlic Powder is a convenient way to add the flavour of garlic to your dishes without using fresh garlic cloves. It has a strong savoury taste and can be used in small amounts to enhance the flavour of various dishes.

Ginger

Ginger is a versatile spice that can be used in sweet and savoury dishes. It has a warm and slightly spicy flavour and is often used to relieve bloating and aid digestion.

Turmeric

Turmeric is a bright yellow spice commonly used in Indian cuisine. It has a slightly bitter, peppery flavour and is known for its anti-inflammatory properties and potential weight-loss benefits.

Cinnamon

Cinnamon is a sweet and aromatic spice commonly used in baking and dessert recipes. It has a unique flavour and smell and can help curb your sweet tooth while keeping you away from unhealthy sugars.

Salt and pepper

Salt also plays an important role in cooking keto meals. For example, when cooking keto salt and pepper pork belly, the secret to achieving crispy crackling is to ensure that the skin is dry, and rubbing salt into the skin helps to achieve this.

Pepper is also keto-friendly and is included in several keto-friendly seasoning blends, such as Adobo seasoning and taco seasoning.

Frequently asked questions