Pesto – Nutritional and Health Benefits

by Dr Alex Jimenez | Gut and Intestinal Health, Nutrition

Pesto is a sauce that is made with garlic, pine nuts, basil, cheese, and olive oil, which creates a strong, rich flavor. It is used as a marinade, dip, salad dressing, sandwich spread, and a topping for dishes like pasta and pizza. It can be homemade or bought premade, including vegan varieties. It is made with nutritious ingredients and can be consumed as part of a balanced diet. The sauces can vary in nutrition, but in general, it is a rich source of healthy fats and is also part of the Mediterranean Diet.

Pesto

Carbohydrates

• The sauce is not a significant source of complex carbohydrates, dietary fiber, or sugar.
• A spoonful contains under 1 gram of carbohydrates.
• It is often paired with foods rich in carbohydrates, like sandwiches, pizza, and pasta.

Fats

• Nearly 60% of the calories in pesto come from fats, provided by the olive oil, cheese, and pine nuts.
• There are 9.47 grams of fats per spoonful, which includes:
• 5.63 grams of monounsaturated fatty acids.
• 1.53 grams of saturated fatty acids.
• 1.68 grams of polyunsaturated fatty acids.
• It also contains 2.56mg of cholesterol.
• According to U.S. Dietary Guidelines for Americans, 20% to 35% of daily calories should come from fat.

Protein

• The sauce is not a protein-rich food with only 1.38 grams of protein per tablespoon.
• It is often used as a condiment, it can add flavor to other foods higher in protein.

Vitamins and Minerals

• Pesto contains:
• 33.1mg of calcium.
• 36.8mg of phosphorus.
• 31.8mg of potassium.
• 9.76mg of magnesium.

Health Benefits

Some of the potential health benefits of pesto.

Antioxidant Properties

• Garlic, pine nuts, olive oil, and basil are rich sources of antioxidants.
• Antioxidants have an essential role in defending the body against free radical damage, which can lead to disease.
• Diets high in antioxidants reduce the risk of various diseases, like heart disease and cancer.
• Consuming antioxidant-rich foods like pesto on a regular basis can increase antioxidant levels.

Cardiovascular Benefits

• Olive oil health benefits include the reduced risk of heart disease.
• Substituting other high-fat foods like margarine, butter, and mayonnaise with olive oil can help lower the risk of heart disease and stroke.

Help Lower Cholesterol

• Four different types of fats – saturated, trans, monounsaturated, and polyunsaturated fats.
• Saturated fats can raise LDL/unhealthy cholesterol levels.
• Foods rich in monounsaturated and polyunsaturated fats like pesto can help lower LDL cholesterol levels in the blood and support HDL/healthy cholesterol levels.

Weight Management

• Pesto is commonly consumed on the Mediterranean diet and can be part of a nutritious lifestyle that supports a healthy weight.
• Research has shown that following a Mediterranean diet can lead to and maintain long-term changes in weight management.
• Store-bought pesto can contain a large amount of sodium.
• Individuals following a low-sodium diet or taking heart medications should check with their doctor before consuming these products.
• To control the amount of sodium, consider making a homemade recipe that uses less salt and aligns with individual dietary preferences.

Types

• Grocery stores generally carry several varieties of pesto.
• Basil is the main ingredient but some varieties are made with other herbs.
• Pesto traditionally contains parmesan cheese/milk products and pine nuts/tree nuts which are common food allergens.
• The sauce is a vegetarian-friendly sauce, but vegans can look for cheese and dairy-free versions.
• It is possible that an allergic reaction can occur in individuals allergic to dairy products and nuts.
• Individuals allergic to nuts can choose nut-free varieties.

From Consultation to Transformation

References

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Bower, Allyson, et al. “The Health Benefits of Selected Culinary Herbs and Spices Found in the Traditional Mediterranean Diet.” Critical Reviews in food science and nutrition vol. 56,16 (2016): 2728-46. doi:10.1080/10408398.2013.805713

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USDA FoodData Central. Pesto sauce.