Why is pesto healthy

Many of the foods labeled as healthy are actually loaded with refined or processed sugars. Pesto is a delicious sauce often made from basil, olive oil, garlic, parmesan cheese and pine nuts. All of these ingredients have health benefits and the reason this topping is considered healthy is that the fat source is unsaturated. Traditional pesto sauce is a combination of olive oil, pine nuts, fresh basil, garlic and Parmesan cheese and it can be a healthy addition to most menu plans. Even though pesto is rather high in calories and fat, this tasty sauce offers a wealth of nutrients and flavor that many others lack.

With so much emphasis placed on the foods you eat, it is easy to overlook the importance of the condiments and sauces used to flavor your meals. It is entirely possible for a single salad with ranch dressing to take up more than half of your recommended calories for the day. Although there are reduced sodium versions, soy sauce is loaded with salt. What is Pesto?

The Health Benefits of Pesto There are many interesting health benefits that pesto has. Food to Use Pesto In Pesto can be used in many different types of dishes. Order Catering Online. Contact Us. Restaurant Hours. Basil and garlic contribute very few calories to your recipe, so bulk up on these ingredients.

Cut out some of the cheese and exclude nuts to further reduce fat and calories. Melodie Anne Coffman specializes in overall wellness, with particular interests in women's health and personal defense. She holds a master's degree in food science and human nutrition and is a certified instructor through the NRA.

Coffman is pursuing her personal trainer certification in Is Pesto Sauce Healthy? Healthy Eating Diet Healthy Diet. By Melodie Anne Updated November 27, Next on the list of pesto's potential shortfalls is sodium. Sodium is an important electrolyte mineral you need in small amounts for good health; however, too much sodium can lead to high blood pressure, which can increase your risk for cardiovascular disease.

The American Heart Association recommends keeping sodium intake below 2, milligrams per day. However, it reports that most adults could benefit from an even lower limit of 1, milligrams per day. There are milligrams of sodium in a quarter cup of pesto — more than one-fifth of the AHA's recommended lower limit.

But pesto also has redeeming qualities. As mentioned, vegetable oils, such as olive oil, contain unsaturated fats that can actually help lower bad cholesterol levels and increase good cholesterol levels. You'll also get a dose of plant-based protein from pesto — more than 10 percent of the 46 grams recommended for women each day, and a little less than 10 percent of the 56 grams recommended each day for men.

Protein is crucial for the formation of strong bones and muscles and for healthy immune system function. Another nutrient that supports immune function , vitamin C, is abundant in pesto. One serving provides percent or more of the recommended daily intake of the vitamin, which is also important for the formation of collagen and wound healing, according to the National Institutes of Health.