Is Giada De Laurentiis’ Superfood Pesto RD-Approved?

I like when people get excited about nutritious food. As a registered dietitian, what more could I ask for? Sometimes though, that excitement (especially on social media) leads to a bit of over-embellishing. It’s why the word “superfood,” which has no scientific definition, is used frequently to broadly describe foods that offer a plentiful array of nutrients to boost health and prevent disease. It’s a word often reserved for the kales, blueberries and almonds of the world. That’s why, when Giada De Laurentiis posted her recipe for Superfood Pesto in a recent Instagram reel, I was excited, but also curious. What upgrades was she making to traditional pesto to turn it into a superfood? And more importantly, were her claims accurate?

To make her Superfood Pesto, De Laurentiis starts by filling her food processor with some toasted walnuts, along with a few cups of kale and some basil. After a quick blitz in the food processor, she adds a bit of lemon zest and a couple of tablespoons of lemon juice, along with some apple-cider vinegar and salt. With the blender on, she slowly adds extra-virgin olive oil and blends to combine, then finishes with ½ cup freshly grated Parmesan cheese.

De Laurentiis’ Superfood Pesto begins with a handful of walnuts, a smart, nutritious swap for the traditional pine nuts typically used. She was off to a good start since walnuts are rich in healthy omega-3 fatty acids, which help support brain, eye and heart health.   

Along with basil, De Laurentiis adds kale, saying both are a rich source of antioxidants, and we agree. Dark leafy greens, like kale, are packed with vitamin A, vitamin C and polyphenols that protect against disease.

When it comes to the nuts and kale, De Laurentiis makes some good points about her Superfood Pesto. But the small squeeze of lemon she adds next isn’t likely to contribute much in the way of vitamin C, as she claims. Yes, lemons and their juice contain vitamin C, but the tablespoon or so used, spread out over several servings, isn’t likely going to make an impact. Same goes for the big splash of apple-cider vinegar she adds next, which she says “helps with digestion and balancing blood sugar.”

These are strong claims with weak evidence, says Dana Angelo White, M.S., RDN, ATC, a cookbook author, certified athletic trainer and registered dietitian nutritionist. It’s true, White says, that “some studies have linked regular consumption of apple-cider vinegar to slight reductions in fasting blood glucose levels for those with type 2 diabetes, but the trace amounts per serving tossed into a large bowl of pasta will certainly not make an impact on blood sugar.”

De Laurentiis gets back on track with the olive oil, which is a nutritious, classic pesto ingredient, providing healthy unsaturated fats proven to benefit heart health. Then comes a truly tasty and standard pesto addition—Parmesan cheese. While aged cheeses like Parmesan often have lower levels of lactose that may mean improved digestion for some, White says that “depicting this low-lactose cheese as a ‘superfood’ is perhaps a far but tasty reach.”

The Bottom Line

We love De Laurentiis superfood version of pesto, which includes smart swaps that boost its nutrition profile, but take her nutrition claims with a grain of salt. White advises consumers to fact-check health claims like these with trusted resources, including health care professionals, and especially nutrition experts. 

The celebrity chef is talented and creates delicious recipes, but she’s not a registered dietitian. Yes, you can enjoy De Laurentiis’ Superfood Pesto, but stick with the professionals when it comes to nutrition. 

Want to give this Superfood Pesto a try? Go for it, and even take those nutrition benefits further by serving it tossed with whole-grain pasta or using it as a topping for roasted vegetables, flavorful fish or lean cuts of meat.