Is Chimichurri Safe to Eat When Pregnant?

Chimichurri is a traditional Argentinian sauce that adds flavor to various dishes. It’s made from fresh herbs, garlic, vinegar, oil, and spices. As a pregnant woman, you might be wondering if this tangy and aromatic sauce is safe for you to consume.  

The good news is that, generally, chimichurri is safe to eat during pregnancy, provided it is made with fresh, safe ingredients and consumed in moderation – more on that will come later! 

Let’s delve deeper into the specifics, including the ingredients that make up chimichurri, what to look out for, and why it can be a healthy addition to your diet. 

Introduction 

Pregnancy brings with it a host of dietary restrictions and recommendations, which can often be confusing. ^1,2 Chimichurri, a flavorful and versatile sauce, might leave you wondering about its safety during this crucial period.  

This article aims to provide a comprehensive overview of chimichurri’s safety during pregnancy and breastfeeding, breaking down its ingredients and potential risks to ensure you make informed dietary choices. 

Understanding Chimichurri: The Basics 

Chimichurri is a vibrant green sauce made primarily from fresh parsley, garlic, olive oil, vinegar, and red pepper flakes. It’s often used as a marinade or condiment for grilled meats, but it can also enhance the flavor of vegetables, bread, and even pasta. The key to its flavor lies in its fresh, raw ingredients, which are blended to create a sauce that is both tangy and herbaceous. 

Is Chimichurri Safe During Pregnancy? 

The short answer: Yes, chimichurri is generally safe to eat during pregnancy, assuming it does not contain harmful additives. 

However, the safety of chimichurri depends significantly on the ingredients used and how it is prepared. Let’s break down the components to understand what makes chimichurri safe and what potential risks to watch for.  

The Safety of Key Ingredients 

Below we list the most commonly used chimichurri sauce ingredients we’ve talked about their proven health benefits before, these include: 

1. Parsley: Parsley is rich in vitamins A, C, and K, and provides important antioxidants. However, in large amounts, parsley has been suggested to potentially stimulate the uterus, which could be a concern during pregnancy. ^3,4 That said, the amount of parsley typically used in a serving of chimichurri is not enough to cause any issues.
2. Garlic: Garlic is known for its health benefits, including its antimicrobial and immune-boosting properties. It is safe in moderation and can be a healthy addition to a pregnant woman’s diet. Excessive garlic intake might cause gastrointestinal discomfort, so it’s best to consume it in reasonable amounts. ^5-7
3. Olive Oil: Olive oil is a healthy fat, rich in monounsaturated fatty acids and antioxidants. It is beneficial for heart health and can support a healthy pregnancy. Using olive oil in chimichurri adds essential fats to your diet, which are important for the baby’s development.^8-11
4. Vinegar: Vinegar, particularly wine vinegar, adds acidity to chimichurri. It’s safe to consume during pregnancy in the amounts typically used in foods. Vinegar also has antimicrobial properties, which can help in reducing the risk of foodborne illnesses. ^11,12
5. Red Pepper Flakes: These add a bit of heat to the sauce. Spicy foods are generally safe during pregnancy, though they can cause heartburn or indigestion in some women. If you find that spicy foods bother you, you can reduce the amount of red pepper flakes in your chimichurri. ^14-16

At this point you’re probably thinking, well I’ll just buy one from the store to avoid adding too much or too little of something – well… Think Again! 

Potentially Harmful Additives 

When buying pre-made chimichurri, it’s important to read the label carefully. Some commercial products may contain additives and preservatives that are best avoided during pregnancy. Here are a few to watch out for: 

1. Sodium Benzoate: Sodium Benzoate is a common preservative used in many processed foods. While it is generally recognized as safe by food regulatory agencies, there is some concern that it can form benzene, a carcinogen, under certain conditions. Pregnant women are advised to avoid products containing sodium benzoate to minimize any potential risk. For instance, some commercial chimichurri products, such as this one, might contain sodium benzoate.
2. Cultured Dextrose: Cultured dextrose is another preservative that can be found in some processed foods. While it is considered safe in small amounts, there are concerns about its effects on blood sugar levels and overall health, particularly during pregnancy when stable blood sugar is crucial. Products like this one may contain cultured dextrose.
3. Xanthan Gum: Xanthan gum is used as a thickening agent in many processed foods. While it is generally safe, it can cause digestive issues in some people, including bloating and gas. If you have sensitive stomach or digestive issues during pregnancy, it might be best to avoid products with xanthan gum, such as this one.
4. Guar Gum: Guar gum is another common thickening agent in processed foods. While generally safe, it can cause bloating, gas, and diarrhea. It also affects blood sugar levels by slowing glucose absorption. Pregnant women, especially those with gestational diabetes, should be cautious to avoid potential digestive issues. Products like this one contain guar gum.

So, it’s important to carefully read the label and determine if the components of the sauce will be good for you or not. Alternatively, you can consult a healthcare professional or a nutritionist to guide you on what to consume or avoid during your pregnancy.  

Why Chimichurri Is Generally Safe for Pregnant Women 

Chimichurri, when made with fresh ingredients and consumed in moderation, offers several nutritional benefits that can support a healthy pregnancy. Here’s why it’s generally considered safe: 

1. Nutrient-Rich Ingredients: The primary ingredients in chimichurri, such as parsley and garlic, are packed with vitamins and minerals. Parsley is high in vitamins A, C, and K, and garlic has been shown to have antimicrobial properties and may help boost the immune system.
2. Healthy Fats: Olive oil, a key ingredient in chimichurri, provides healthy monounsaturated fats that are beneficial for heart health and essential for the baby’s development.
3. Antioxidants: Both parsley and garlic contain antioxidants, which help combat oxidative stress and support overall health.
4. Low in Calories: Chimichurri is low in calories, making it a flavorful addition to meals without adding significant extra caloric intake.

To delve more into the details of the proven benefits of chimichurri sauce ingredients check out our article here.  

For more information regarding what food genres are for you during pregnancy, check out these NHS recommendations.¹⁷

Chimichurri and Breastfeeding 

The safety of chimichurri extends beyond pregnancy into the breastfeeding period. Breastfeeding mothers need to maintain a balanced diet to support their health and milk production. Chimichurri, with its nutrient-rich ingredients, can be a healthy addition to a breastfeeding mother’s diet. Here’s why: ^18-19

        1. Nutritional Support: The vitamins and antioxidants in chimichurri’s ingredients can help support a breastfeeding mother’s nutritional needs. 

The importance of nutrition in pregnancy and lactation – Journal of Obstetrics and Gynecology 

This study published in 2021, highlights the importance of a mother’s diet whether she’s still pregnant or breastfeeding. Foods containing vitamins and minerals play an important role in improving a mother’s diet which in turn supports optimal health for themselves and their infants. ²⁰

After reviewing the health benefits of chimichurri sauce, it’s safe to say that consuming it in moderation can help with gaining some of its nutritious benefits. 

       2. Flavor Enhancement: The bold flavors of chimichurri can help make meals more enjoyable, which is important for maintaining a healthy appetite and ensuring adequate nutrition during breastfeeding. 

Effect of Aromas and Taste on the Appetite – Journal of Appetite  

According to this 2017 study, combining aroma and taste leads to feeling fuller and more satisfied in the short term compared to just aroma, taste alone, or water. This effect is likely due to the increased flavor intensity or the enhanced flavor quality and complexity created by the interaction between aroma and taste. ²¹

        3, Safe Ingredients: As long as the ingredients are fresh and free from harmful additives, chimichurri is safe to consume while breastfeeding.

The Bottom Line 

Chimichurri is a flavorful and nutritious sauce that can be safely enjoyed during pregnancy and breastfeeding, provided it is made with fresh ingredients and consumed in moderation. Its nutrient-rich components, such as parsley, garlic, and olive oil, offer several health benefits that can support both mother and baby. However, it’s important to be cautious of potential additives in commercial products and to consult with a healthcare provider if you have any concerns about your diet during pregnancy or breastfeeding. 

By understanding the ingredients and their benefits, you can confidently include chimichurri in your diet, adding both flavor and nutrition to your meals, and accommodating those cravings while you’re at it. 

References 

1. Johns Hopkins Medicine. Nutrition During Pregnancy. Accessed on: https://www.hopkinsmedicine.org/health/wellness-and-prevention/nutrition-during-pregnancy on 18-May-2024.
   
2. Kominiarek MA, Rajan P. Nutrition Recommendations in Pregnancy and Lactation. Med Clin North Am. 2016;100(6):1199-1215. doi:10.1016/j.mcna.2016.06.004  
3. WebMD. Parsley – uses side effects, and more. Accessed from; https://www.webmd.com/vitamins/ai/ingredientmono-792/parsley on 18-May-2024.
4. Parsley. In: Drugs and Lactation Database (LactMed®). Bethesda (MD): National Institute of Child Health and Human Development; February 15, 2021. https://pubmed.ncbi.nlm.nih.gov/30000940/ 
5. Ankri S, Mirelman D. Antimicrobial properties of allicin from garlic. Microbes Infect. 1999;1(2):125-129. doi:10.1016/s1286-4579(99)80003-3 https://pubmed.ncbi.nlm.nih.gov/10594976/#:~:text=Allicin%20in%20its%20pure%20form,%3B%20iii)%20antiparasitic%20activity%2C%20including 
6. Kshirsagar MM, Dodamani AS, Karibasappa GN, et al. Antibacterial activity of garlic extract on cariogenic bacteria: An in vitro study. Ayu. 2018;39(3):165-168. doi:10.4103/ayu.AYU_193_16 
7. AFFP. Health Effects of Garlic. Accessed from: https://www.aafp.org/pubs/afp/issues/2005/0701/p103.html on: 18-May-2024. 
8. Cleveland Clinic. 6 Major benefits of extra virgin olive oil. Accessed from: https://health.clevelandclinic.org/benefits-of-olive-oil on 18-May-2024. 
9. Bilal RM, Liu C, Zhao H, et al. Olive Oil: Nutritional Applications, Beneficial Health Aspects and its Prospective Application in Poultry Production. Front Pharmacol. 2021;12:723040. Published 2021 Aug 25. doi:10.3389/fphar.2021.723040 
10. Gomez Ribot D, Diaz E, Fazio MV, et al. Metabolic and molecular effects of dietary extra virgin olive oil in blood and placenta of women with GDM. Front Endocrinol (Lausanne). 2023;14:1219276. Published 2023 Aug 15. doi:10.3389/fendo.2023.1219276. 
11. Cortez-Ribeiro AC, Meireles M, Ferro-Lebres V, Almeida-de-Souza J. Olive oil consumption confers protective effects on maternal-fetal outcomes: A systematic review of the evidence. Nutr Res. 2023;110:87-95. doi:10.1016/j.nutres.2022.12.013. 
12. Entani E, Asai M, Tsujihata S, Tsukamoto Y, Ohta M. Antibacterial action of vinegar against food-borne pathogenic bacteria including Escherichia coli O157:H7. J Food Prot. 1998;61(8):953-959. doi:10.4315/0362-028x-61.8.953. 
13. Antoniewicz J, Jakubczyk K, Kwiatkowski P, et al. Analysis of Antioxidant Capacity and Antimicrobial Properties of Selected Polish Grape Vinegars Obtained by Spontaneous Fermentation. Molecules. 2021;26(16):4727. Published 2021 Aug 4. doi:10.3390/molecules26164727. 
14. Bortolotti, M., Porta, S. Effect of Red Pepper on Symptoms of Irritable Bowel Syndrome: Preliminary Study. Dig Dis Sci 56, 3288–3295 (2011). https://doi.org/10.1007/s10620-011-1740-9 
15. Esmaillzadeh A, Keshteli AH, Hajishafiee M, Feizi A, Feinle-Bisset C, Adibi P. Consumption of spicy foods and the prevalence of irritable bowel syndrome. World J Gastroenterol. 2013;19(38):6465-6471. doi:10.3748/wjg.v19.i38.6465. 
16. Singletary, Keith PhD. Red Pepper: Overview of Potential Health Benefits. Nutrition Today 46(1):p 33-47, January 2011. | DOI: 10.1097/NT.0b013e3182076ff2. 
17. NHS. Have a healthy diet during pregnancy. Accessed from: https://www.nhs.uk/pregnancy/keeping-well/have-a-healthy-diet/ on 18-May-2024. 
18. Mayoclinic. Breastfeeding Nutrition: Tips for moms. Accessed from: https://www.mayoclinic.org/healthy-lifestyle/infant-and-toddler-health/in-depth/breastfeeding-nutrition/art-20046912 on 18-May-2024. 
19. Nidirect. Healthy eating for breastfeeding. Accessed from: https://www.nidirect.gov.uk/articles/healthy-eating-breastfeeding on 18-May-2024. 
20. Marshall NE, Abrams B, Barbour LA, et al. The importance of nutrition in pregnancy and lactation: lifelong consequences. Am J Obstet Gynecol. 2022;226(5):607-632. doi:10.1016/j.ajog.2021.12.035. 
21. Yin W, Hewson L, Linforth R, Taylor M, Fisk ID. Effects of aroma and taste, independently or in combination, on appetite sensation and subsequent food intake. Appetite. 2017;114:265-274. doi:10.1016/j.appet.2017.04.005.