Spices and kitchen herbs · herb

Mint (Nanaa (also spelled nana))

In the kitchen

In Kenyan kitchens fresh nanaa leaves flavour chai ya nanaa (mint tea), kachumbari, marinades and yoghurt dips, and are served alongside nyama choma and grilled meats. On keto, chop it fresh into salads, whisk into full-fat Greek yoghurt or steep the leaves in hot water for a caffeine-free, sugar-free tea.

Traditionally used for

Traditionally used to ease indigestion, bloating, gas and nausea, and commonly taken as a warm tea to settle an upset stomach or freshen the breath. Peppermint has also been traditionally taken to relieve cramping and IBS-type discomfort.

On keto

Near-zero net carbs in the leaf-sized amounts used as a herb, so it adds bright flavour to fatty keto dishes without meaningfully affecting carb count.

Good to know. Mint (especially peppermint) relaxes the lower esophageal sphincter and can worsen acid reflux, GERD or heartburn in prone people. Concentrated peppermint oil or supplements are far stronger than culinary mint and are best avoided with known gallstones or bile-duct blockage (mint stimulates bile flow) and in infants/young children, where menthol can cause breathing problems. Menthol allergy is uncommon but possible. As a fresh kitchen herb in food and tea it is generally safe, including in pregnancy in normal culinary amounts.

Sources

General information, not medical advice. Always consult a qualified health professional before changing how you eat, especially if you are pregnant, breastfeeding, diabetic or taking medication.