Bay Leaf: A Beneficial Kitchen Herb

What Are Bay Leaves?

Bay leaf (Laurus nobilis) is a popular herb available worldwide. It is just a leaf and is derived from a laurel tree and is used in cooking either whole, dried, or crushed. No matter how long they are cooked, bay leaves have a strong flavor and are very stiff. However, it is uncommon to eat an entire bay leaf. They can be recognized by their distinctive scent, which has thyme and oregano-like herbal and slightly floral undertones. It is typically added to preparations having a liquid base, like broth, tomato sauce, and water, and then it is simmered.

Bay leaf is known for its addition as a spice to give a minty and peppery flavor. It is also extremely low in sodium, which gives a nutritious push to the savory taste. Bay leaves are high in vitamins and minerals, as well as antioxidants. This is quite the right kind of spice one can see in kitchens globally.

What Is the Nutritional Composition of Bay Leaf?

The nutritional components of bay leaves are as follows:

• The carbs in a bay leaf are all complex carbohydrates meaning they are rich sources of fiber with little or minimal sugar content. Hence, they can be ideal carbohydrate sources. Also, as the bay leaf is usually pulled out of the dishes before completion or before eating, the actual carbs consumed from the dish will also be reduced, and the saturated fat content in it as well because the leaf cannot be consumed.

• Bay leaf also contains almost no protein, especially in a single serving, and even in bulk, it is negligible. The iron content per tablespoon is approximately around 0.8 mg which is very high. Iron is an essential mineral that is highly beneficial to health. The iron type in these leaves is plant-based non-heme iron. If an individual generally consumes foods rich in vitamin C, such as citrus fruits or foods, they can also help absorb plant-based iron like from bay leaves.

• Bay leaf also serves nearly 2.2 mg of magnesium per tablespoon, which is pretty rich. Magnesium is an important nutrient known for normal health and immune-related functions, nerve, muscle, and bone health, etc.

• Vitamin A-rich content in bay leaves also offers the advantage of increased immunity, vision, and in reproduction, and other vital functions of our body.

• The nutrition information given below is as enlisted by the USDA (U.S. Department of Agriculture) for bay leaf (1 tablespoon or 1.8 g of crumpled bay leaf):

  • Fiber: 0.5 g.

  • Sugars: 0 g.

  • Protein: 0.12 g

  • Iron: 0.8 mg (milligram).

  • Magnesium: 2.2 mg.

  • Vitamin A: 5.6 mcg (microgram).

  • Sodium: 0.4 g.

  • Carbohydrates: 1.4 g.

  • Calories: 6 kcal (kilocalorie).

  • Fat: 0.2 g.

How to Use and Store Bay Leaf?

Each variety of bay leaves may have a slightly different taste, yet they can be preserved and used in various forms: fresh, dried, ground, or whole. Most people usually store bay leaves in spice cabinets, but some culinary experts and nutritionists would suggest freezing the leaves as the best way to store this herb and gain its medicinal value. Many chefs also agree with this opinion because when stored in the freezer, the leaves retain much more flavor than when stored in a cool and dry place.

Bay leaves should never be consumed whole. This is because the leaf cannot be digested and will remain intact. Before serving the prepared dish, bay leaf can be taken out as the food absorbs the essential benefits while cooking itself. Other problems like lodging of the whole bay leaf in the throat or even damage to the gastrointestinal tract are possible. However, it is totally safe to consume when chopped or ground. It is common to see them in chopped or ground forms in various global cuisines.

Bay leaves are nutritional, culinary herbs for improving systemic health, so the best way to add them to savory dishes is to add them in the ground or dried form during simmering. Globally, most cooks or chefs are of the opinion that ground bay leaves yield a relatively strong flavor, so they prefer it for a tastier touch to savory dishes. The most common way to use the whole bay leaf is by adding it whole while cooking and then eventually discarding it before serving.

What Are the Systemic Health Benefits of Bay Leaf?

The systemic health benefits of bay leaf are as follows:

• Controls Type 2 Diabetes: Bay leaves have been successfully used to treat type 2 diabetes by lowering blood sugar, cholesterol, and triglycerides. The antioxidant in bay leaves aids in the efficient production of insulin by the body. As a result, they are advantageous for those with diabetes and insulin resistance.

• Offer Antioxidants: Bay leaves' antioxidant capacities have been researched. These characteristics offer defense against the oxidative stress brought on by free radicals. Bay leaf contains proanthocyanidins and flavonoids among its phytochemicals.

• Helps in Digestion: Bay leaves may have an effect on the digestive system by protecting against stomach damage and by encouraging urine, which aids in the removal of toxins from the body and promotes kidney health. Certain chemical components in bay leaves that contain enzymes may also help calm an upset stomach and lessen symptoms of irritable bowel syndrome like bloating and gas.

• Antibacterial Property: Bay leaves are known for their antibacterial as well as antimicrobial nature and immune-boosting properties. These have been studied in traditional nutrition research and are known to be effective against bacterial strains of Escherichia coli, Listeria monocytogenes, Salmonella typhimurium, Staphylococcus aureus, Staphylococcus intermedius, Klebsiella pneumonia, etc. all of these bacterial ingresses are most commonly seen in foodborne infections. Thus, adding bay leaves is known to have essential antibacterial activity.

• Anticarcinogenic Potential: Bay leaf is hypothesized to potentially inhibit cancer cell growth, especially in breast cancers and white blood cell tumors (leukemias). Though research is underway, its anticarcinogenic properties are known.

• Cholesterol Control: Herbs like a bay leaf not only help control blood sugar but also regulate the fat content in our bloodstream. Research shows that regular ingestion of bay leaves would decrease bad cholesterol levels (LDL-low-density lipids) and increase good cholesterol (HDL-high-density lipids) levels.

Conclusion:

To conclude, bay leaf is a very nutritious herb that not only adds great flavor but can be used without adding any additional fat, sodium, or sugar content to your savory dishes. Bay leaf is an essential low-calorie herb and is an excellent add-on to iron, vitamin A, and magnesium dietary sources.