Introduction:
Pesto originated from the Italian word ‘pound’. It is one of the key ingredients for making various products like pasta sauce, spreads, salads, and pizzas. It has high nutrient values and is rich in substances like protein, minerals, and antioxidants. Pesto is the thick, green sauce most commonly used for all Italian recipes. This originated from the place of Genoa in Italy. Traditionally, this sauce comprises the ingredients of garlic, pine nuts, basil, cheese, olive oil, and other micronutrients.
Why Is Pesto So Popular in Mediterranean Diets?
Pesto sauce has a typically very strong yet rich flavor. This popular sauce is extremely flavorful and can be used for making products like pasta sauce, dips, pizza sauces, spreads, salads, and dressings. Premade pesto is very commonly available with different vegan varieties in the nearest grocery stores. While homemade and store-bought pesto sauces would vary in the nutrition facts (because of the difference in sodium content that makes homemade pesto more healthy), pesto still remains generally a rich source of cardioprotective and healthy fat. The nutritious ingredients in pesto make this sauce an easy addition to one’s diet as well as a healthy part of a Mediterranean-balanced diet.
What Are the Nutrition Contents of Pesto Sauce?
Pesto sauce is rich in various types of nutrients. These nutrients are:
- Protein: 0.05 ounces.
- Calcium: 1.16 ounces.
- Phosphorus: 1.3 ounces.
- Potassium: 1.12 ounces.
- Magnesium: 0.338 ounces.
- Fat: 0.33 ounces.
- Sodium: 0.0056 ounces.
- Carbohydrates: 0.031 ounces.
- Fiber: 0.007 ounces.
- Sugars: 0.003 ounces.
The above-enlisted nutrition information is for only one tablespoon of pesto sauce as enlisted by the United States Department of Agriculture (USDA). More than half of the total calories in this sauce are derived from fats only. Pesto though not a significant source of either complex carbs, dietary fiber, or sugar is what makes it an ideal addition to any dish or meal one prepares. It can be easily paired with carbohydrate-rich foods or diets like pasta, pizza, and sandwiches that comprise most part of Italian meals. While it is a common nutrition myth that these diets contain unhealthy fat, it is not true. Out of these, for every spoon of pesto, nearly 0.33 ounces of fats are divided into 0.198 ounces of monounsaturated fatty acids, 0.053 ounces of saturated fatty acids, and 0.059 ounces of polyunsaturated fatty acids. Pesto also contains around 1.16 ounces of calcium, 1.3 ounces of phosphorus, 1.09 ounces of potassium, and 0.344 ounces of magnesium in a single spoonful.
Moreover, home-prepared pesto which is much lower in sodium or cheese content is a very healthy food option. It is also advisable to intake these fats only in limited quantities and not overdose on them, only then it would be detrimental to health. Although pesto itself may not be a great protein source (only around 0.04 to 0.05 ounces of protein ), it is culinarily still used as a popular condiment to flavor protein-rich foods as well. Nearly 60 percent of the calories in pesto are from the unsaturated healthy fats that are yielded from components of olive oil, cheese, and pine nuts.
What Are the Health Benefits of Pesto?
Diets that are high in antioxidants will help to reduce the risk of several chronic nature diseases. These include cardiovascular diseases and cancers. Antioxidants also provide additional protection against harmful free radical damage in the body that lowers the immune defense of the cells. Consuming antioxidant-rich foods like pesto on a regular basis contributes to increased antioxidant levels that can aid in essential immunity. Nutrition experts for the same reason recommend that one tablespoon of pesto made from the main ingredient of parmesan cheese, basil, olive oil, salt, garlic, and pine nuts are also low calories with just under 92 calories. Garlic, pine nuts, olive oil, and basil are all excellent antioxidant sources. The polyphenols present in these sources can be a good dietary source of antioxidants for the immune system. Recent nutrition research also demonstrates that following a Mediterranean diet is beneficial to systemic health in observing long-term changes in weight and waist circumference.
What Are the Possible Food Allergens in Pesto?
Pesto traditionally is a combination of parmesan cheese which is a milk product and pine nuts (a variety of tree nuts). Due to the presence of dairy products and tree nuts, it may contain common food allergens. In susceptible Individuals (people allergic to dairy products and nuts) allergic reactions may be possible. Allergies caused by parmesan cheese and pine nut allergies are not serious. In spite of this, caution is certainly advisable for individuals with dairy or tree nut allergies.. Symptoms of food allergies would be hives (skin rash), swelling, itching, difficulty in breathing, stomach pain, vomiting, and dysphagia (swallowing difficulty). In cases of pesto-related allergies, immediately report to an allergist or any healthcare provider.
What Is the Difference Between Commercially Available and Home Made Pesto?
Commercially available pesto usually comprises large amounts of sodium. Those individuals who follow a healthy low-sodium diet should avoid it. Also, hypertensive patients or persons suffering from heart-related disorders should consult with their doctor before adding pesto products to their regular diet. If it is essential to control the amount of sodium in their diet, commercially available pesto should not be consumed. Ideally, it would be better to consume a homemade pesto recipe instead of a commercially available one.
Grocery stores may have several varieties of pesto. While pesto is always a vegetarian-friendly sauce, vegans usually opt for either cheese or dairy-free versions. People who are additionally allergic to nuts should opt for nut-free pesto varieties. Store homemade pesto the best way in an airtight container in the refrigerator. they will last up to only five days. Check the label on the container or tablet of store-bought pesto for expiration dates or best-before-to-use dates.
Conclusion
Pesto remains the most popular and widely consumed traditional Italian sauce. It is a part of the Mediterranean diet. It is rich in nutrients like protein, calcium, phosphorus, and magnesium. Pesto can be easily part of a nutritious lifestyle and can be helpful in maintaining healthy weight management. This can be used to substitute high-fat foods like margarine, butter, and dairy products. As pesto contains products like olive oil it can be helpful in reducing the risk of heart disease and stroke.
