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Pesto – Nutritional and Health Benefits

Pesto – Nutritional and Health Benefits

by | 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 - Nutritional and Health Benefits

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

Agnoli C, Sieri S, Ricceri F, et al. Adherence to a Mediterranean diet and long-term changes in weight and waist circumference in the EPIC-Italy cohort. Nutr Diabetes. 2018;8(1):22. doi:10.1038/s41387-018-0023-3

Bolling, Bradley W et al. “Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts.” Nutrition research reviews vol. 24,2 (2011): 244-75. doi:10.1017/S095442241100014X

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

Guasch-Ferré M, Liu G, Li Y, et al. Olive oil consumption and cardiovascular risk in U.S. adults. J Am Coll Cardiol. 2020;75(15):1729-1739. doi:10.1016/j.jacc.2020.02.036

Liu, Qing, et al. “Antibacterial and Antifungal Activities of Spices.” International journal of molecular sciences vol. 18,6 1283. 16 Jun. 2017, doi:10.3390/ijms18061283

Marcelino, Gabriela et al. “Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota.” Nutrients vol. 11,8 1826. 7 Aug. 2019, doi:10.3390/nu11081826

Nicastro, Holly L, et al. “Garlic and onions: their cancer prevention properties.” Cancer prevention research (Philadelphia, Pa.) vol. 8,3 (2015): 181-9. doi:10.1158/1940-6207.CAPR-14-0172

Sestili, Piero, et al. “The potential effects of Ocimum basilicum on health: a review of pharmacological and toxicological studies.” Expert opinion on drug metabolism & toxicology vol. 14,7 (2018): 679-692. doi:10.1080/17425255.2018.1484450

Sun, Liangzi, et al. “Tryptophan targeted pulsed electric field treatment for enhanced immune activity in pine nut peptides.” Journal of food biochemistry vol. 44,6 (2020): e13224. doi:10.1111/jfbc.13224

USDA FoodData Central. Pesto sauce.

Spinal Tumor Type Overview

Spinal Tumor Type Overview

by | Spine Care

A spinal tumor is an uncommon cause of back pain. They rarely occur and can be either benign or malignant. Some tumors can metastasize or spread out to other parts of the body. This is done through the arteries, veins, the lymphatic system, and directly depending on the location. A tumor of the breast, prostate, lung, and kidney can metastasize into the spine increasing the risk of spinal compression. This could lead to neurologic dysfunction and paralysis. Many individuals present with back pain as the key symptom. The pain can worsen at night and have no relation to certain activities. Other symptoms include:
11860 Vista Del Sol, Ste. 128 Spinal Tumor Type Overview
 

Benign – Noncancerous

Aneurysmal Bone Cysts

Aneurysmal bone cysts or ABCs usually cause pain and swelling. They can be large and typically affect children and adolescents.

Eosinophilic Granuloma

This type of spinal tumor usually develops in the vertebral bodies of children and adolescents. If the tumor is systemic it is called histiocytosis X. However, these tumors rarely lead to vertebral collapse and paraparesis. And also rarely but on occasion, they can heal spontaneously on their own.  
 

Giant Cell Tumor

This type of spinal tumor affects children, adolescents, and young adults. They can be found around the cervical, thoracic, or lumbar segments of the spine, but are more common in the sacrum region.

Hemangioma

Hemangiomas develop most often in the thoracic or middle back. These affect adults and are known to be vascular masses that are progressive and can cause vertebral collapse and slight paralysis.

Osteoblastoma

These tumors can be large, aggressive, and painful. They affect children and adolescents. They can sometimes cause spinal deformity and paralysis.

Osteochondroma

This a slow-growing spinal tumor that comes from cartilage and usually affects adolescents. It is uncommon and typically found in the posterior or rear of the spine.

Osteoid Osteoma

A very small bone tumor that is less than 2 cm. It typically affects adolescents. It is known to cause night pain and can result in spinal deformity.  
 

Malignant – Cancerous

Chordoma

This is typically seen in adults. About 50% involves the sacrum, but it can affect other regions of the spine. These tumors usually require aggressive treatment.

Chondrosarcoma

This tumor affects the spinal cartilage in middle-aged adults. It grows slowly but can be dangerous. Aggressive medical treatment is required.

Ewing/Ewing’s Sarcoma

An aggressive spinal tumor that affects adolescents and young adults. In certain cases, it can metastasize.

Lymphoma

Lymphoma can present in one or more vertebral bodies. It affects middle-aged and older adults. The lymphatic system can sometimes be involved.

Osteosarcoma

This is a bone cancer that develops in adolescents and middle-aged adults. It can metastasize and require aggressive medical treatment.

Plasmacytoma

Plasmacytoma typically presents in middle-aged and older adults. They usually present in the pedicle and vertebral body and can cause paraparesis.  
11860 Vista Del Sol, Ste. 128 Spinal Tumor Type Overview
 
Back pain does not always mean that there is a tumor present. But if back pain does not resolve or if neurologic symptom/s are experienced, early medical intervention/treatment is definitely warranted. A primary spinal tumor or those that originate in the spine are uncommon. However, metastatic spinal tumors are. Spinal tumors are not a common cause of back pain, but if there is pain whose cause cannot be identified and continues with no change, it could be an indicator of something more going on. Persistent pain, specifically if it is not brought on with activity or if it worsens at night, could be a potential red flag needing further examination by x-ray, CT, or MRI. Metastatic tumors, that spread from another area such as the lung, breast, colon, and prostate are a more common type of spinal tumor. Individuals with a family history of cancer that develop back pain out of nowhere should be examined to exclude a spinal tumor.

Neck and Low Back Pain Treatment

 

Dr. Alex Jimenez�s Blog Post Disclaimer

The scope of our information is limited to chiropractic, musculoskeletal, physical medicines, wellness, and sensitive health issues and/or functional medicine articles, topics, and discussions. We use functional health & wellness protocols to treat and support care for injuries or disorders of the musculoskeletal system. Our posts, topics, subjects, and insights cover clinical matters, issues, and topics that relate and support directly or indirectly our clinical scope of practice.* Our office has made a reasonable attempt to provide supportive citations and has identified the relevant research study or studies supporting our posts. We also make copies of supporting research studies available to the board and or the public upon request. We understand that we cover matters that require an additional explanation as to how it may assist in a particular care plan or treatment protocol; therefore, to further discuss the subject matter above, please feel free to ask Dr. Alex Jimenez or contact us at 915-850-0900. The provider(s) Licensed in Texas& New Mexico*
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