Make your dish tastier with a healthy pesto sauce.
You can find ready-made pesto, including some vegan varieties, in most grocery stores. While homemade and store-bought pesto sauces may differ in nutritional value, pesto is usually a rich source of healthy fats.
Because it is made from nutritious ingredients, pesto can be consumed as part of a balanced diet. It is also part of the Mediterranean diet.Nutritional value of pesto
Calories: 92
Fat: 9.5 g
Sodium: 158 mg
Carbohydrates: 0.9 g
Fiber: 0.2 g
Sugar: 0.11 g
Protein: 1.4 g
Carbohydrates
A spoonful of pesto contains just under 1 gram of carbohydrates. Pesto is not an important source of complex carbohydrates, dietary fiber, or sugar. However, it is often combined with foods rich in carbohydrates, such as pasta, pizza and sandwiches.
Fats
Almost 60% of pesto's calories come from fats, which come from olive oil, cheese and pine nuts. One spoonful contains 9.47 g of fat, including 5.63 g of monounsaturated fatty acids, 1.53 g of saturated fatty acids and 1.68 g of polyunsaturated fatty acids.
Pesto also contains 2.56 mg of cholesterol.
Protein
With 1.38 grams of protein per tablespoon of pesto sauce, this sauce is not a protein-rich food. Since it is considered as a seasoning, it can be used to add flavor to other foods with a high protein content.
Vitamins and minerals
Pesto is usually not consumed in large quantities. Some may consume more than a standard serving of this sauce. Some nutrients are present. Pesto contains 33.1 mg of calcium, 36.8 mg of phosphorus, 31.8 mg of potassium and 9.76 mg of magnesium.
Calories
A tablespoon of pesto sauce made from parmesan cheese, basil, olive oil, salt, garlic and pine nuts contains just under 92 calories. More than half of the calories come from fats.
Health benefits
Some pesto ingredients, mainly olive oil, can be good for health. Here are some of the potential health benefits of pesto.
May have antioxidant properties
Garlic, pine nuts, olive oil and basil are rich sources of antioxidants. Diets high in antioxidants can reduce the risk of many diseases, including heart disease and cancer.
Antioxidants play a crucial role in protecting against free radicals that can lead to diseases. Regular consumption of antioxidant-rich foods, such as pesto, can help increase the level of antioxidants in the body, which can protect against diseases.
May have benefits for the cardiovascular system
There are many health benefits from olive oil, and reducing the risk of heart disease may be one of them. Replacing other high-fat foods, such as margarine, butter, dairy products and mayonnaise, with olive oil can reduce the risk of heart disease and the risk of stroke.
Can help with weight control
Pesto is a traditional Italian food that is usually consumed in the Mediterranean diet. Studies have shown that following a Mediterranean diet can lead to long-term weight changes and a reduction in waist circumference. Pesto can be part of a healthy lifestyle that promotes healthy weight control.
Allergies
Pesto traditionally contains parmesan cheese (dairy product) and pine nuts (tree nuts), which are common food allergens. An allergic reaction may occur in people with allergies to dairy products and nuts.
Although some people tolerate parmesan cheese and pine nuts, caution is recommended. Symptoms of food allergies include hives, swelling, itching, shortness of breath, abdominal pain, vomiting, difficulty swallowing and dizziness.
You should consult a doctor if you are experiencing food allergy symptoms.
Side effects
Store-bought pesto may contain large amounts of sodium. Those who follow a low-sodium diet or take any heart medications should consult their doctor before adding these foods to their diet. To control the amount of sodium in pesto, consider making pesto using a homemade recipe that uses less salt.
Varieties
Grocery stores usually sell several varieties of pesto sauce. While pesto sauce is suitable for vegetarians, vegans can look for versions without cheese and milk. People who are allergic to nuts can also choose varieties without nuts.
While basil is the main ingredient of pesto, some foods are prepared with other herbs instead. To have more control over the ingredients of pesto, try to cook it according to a homemade recipe that suits your dietary preferences.
Storage and security
Store homemade pesto in an airtight container in the refrigerator for up to 5 days. Check the label on the pesto package purchased at the store for expiration dates.
How to use
Pesto can be added as a sauce to any dish at your request. It is mainly associated with Italian dishes such as pasta and pizza, but it can also be used as a sauce, salad dressing, sandwich spread and more.
