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Is pesto pasta healthy?

Pesto pasta costs about $3.59 a serving to make at home at typical US grocery prices. For lower LDL cholesterol, steadier blood sugar and weight loss, go easy on pecorino and pasta.
We've cooked it 2 times in our own kitchen this year.

By health goal

Lower LDL cholesterol
In moderation
Go easy on pecorino; using less keeps the dish and helps with lower LDL cholesterol. Pine nuts and olive oil help.
Steadier blood sugar
With a swap
Go easy on pasta. Pine nuts and olive oil help. Swapping pasta for whole wheat pasta keeps the dish and makes it better for steadier blood sugar.
Lower blood pressure
Watch the salt
Go easy on pecorino: it's salty. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.
Weight loss
With a swap
Go easy on pasta and pecorino. Swapping pasta for whole wheat pasta keeps the dish and makes it better for weight loss.
More protein
Neutral
It's neutral for more protein: nothing in it stands out either way. Add a side of vegetables or beans to make it work harder for you.

For LDL cholesterol, with sources

1 of 5
LDL habits in this dish
Soluble fiber (oats, barley, beans, eggplant, okra, fruit)
Fish, ideally oily (salmon, mackerel, sardines)
Soy or beans in place of some meat
✓
Nuts, seeds, olive oil or avocado
Little fatty meat, cream, butter or cheese
Helps your LDL
pine nuts
Nuts and seeds: healthy fats.
Mayo Clinic
olive oil
Unsaturated fat that can lower LDL.
Mayo Clinic
Go easy
pecorino
Cream, butter and cheese: saturated fat raises LDL.
American Heart Association
One swap each, same dish
pecorino to half the cheese, plus toasted pine nuts
Keeps the savory finish, adds healthy fats

What goes in (per portion)

pasta
¼ lb
basil
¼ bunch
pine nuts
¼ cup
pecorino
¼ cup
garlic
¼ head
olive oil
1 tbsp
We usually serve it with brussels sprouts, cauliflower, red pepper.

Questions

Is pesto pasta healthy?

Pesto pasta costs about $3.59 a serving to make at home at typical US grocery prices. For lower LDL cholesterol, steadier blood sugar and weight loss, go easy on pecorino and pasta.

Is pesto pasta good for high cholesterol?

In moderation. Go easy on pecorino; using less keeps the dish and helps with lower LDL cholesterol. Pine nuts and olive oil help.

Is pesto pasta OK for blood sugar or diabetes?

With a swap. Go easy on pasta. Pine nuts and olive oil help. Swapping pasta for whole wheat pasta keeps the dish and makes it better for steadier blood sugar.

Is pesto pasta OK for high blood pressure?

Go easy on pecorino: it's salty. Most of the salt in dishes like this comes from the sauce, so go light on soy sauce or use a low-sodium one.

Is pesto pasta good for weight loss?

With a swap. Go easy on pasta and pecorino. Swapping pasta for whole wheat pasta keeps the dish and makes it better for weight loss.

Is pesto pasta high in protein?

It's neutral for more protein: nothing in it stands out either way. Add a side of vegetables or beans to make it work harder for you.

How much does pesto pasta cost to make at home?

About $3.59 a serving, or $14.34 for four servings, at typical US grocery prices, with pantry staples like soy sauce and oil counted at $0.40 a serving.

How can I make pesto pasta healthier?

Swap pasta for whole wheat pasta. It keeps the dish recognizable.

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General nutrition information, not medical advice, based on each dish's main ingredients as we cook it; sauces and salt vary by recipe. Prices are typical US grocery prices and vary by store.
Eat Healthy AF (AF as in Asian Food) is general nutrition information, not medical advice. It doesn't diagnose or treat anything. Keep your doctor in the loop, and don't change any medication without them.
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