Health Benefits of Pizza: Not Just Tasty, It Can be Good for You Too!
Health
Benefits of Pizza: Not Just Tasty, It Can be Good for You Too!
One health benefit of pizza is that it can be a good source of various nutrients. Depending on the toppings, pizza can provide essential vitamins and minerals such as calcium from cheese, protein from meats or plant-based alternatives, and fiber from vegetable toppings. Additionally, tomatoes used in pizza sauce contain lycopene, an antioxidant that has been linked to reducing the risk of certain cancers.
Pizza is a beloved dish among many, yet it can be
packed with calories and fat. Furthermore, restaurants often include processed
meats and added sugars on their pizzas.
To prevent overeating any food, it's essential to
practice portion control. When ordering pizza, limit the cheese on each slice
and opt for healthier toppings.
Popularity of Pizza in the United States
Pizza is one of the world's most beloved foods.
According to Packaged Facts, Americans consume 3 billion pizzas annually - that
means each person in America consumes an average of 46 slices! That makes us
the world's number one pizza-eating nation!
Pepperoni remains the most beloved pizza topping, but
American pizza connoisseurs also adore sausage and mushrooms. As for crust
types, you have your pick of thin, deep dish, hand-tossed or wood-fired options
to choose from.
Pizza comes in a wide range of styles and flavors, from
specialty pies to meat-free and gluten-free alternatives. Its versatility makes
pizza an ideal meal choice for families with various eating preferences and
dietary restrictions.
Pizza's popularity in America has skyrocketed in recent
years. It is now a $30 billion industry with more than 61,269 pizzerias across
America.
Pizza, the top selling food in America, is often a
must-have on holidays and special occasions. On Super Bowl Sunday alone, Pizza
Hut reported an uptick in their sales during the game. And October is Pizza
Month.
While it has always been a popular food, the American
obsession with pizza has intensified recently. In fact, according to a recent
study, Americans consume more than 100 acres of pizza per day.
What is more, kids between the ages of six and 11 prefer it over other meals at a ratio of two to one. They eat it more than any other food group at lunch and dinner, according to the USDA.
Pizza may be popular, but it's important to know that pizza may not always be the healthiest food option available. There are several factors that could potentially harm your well-being when eating pizza, including what ingredients are used and how it's prepared.
The most common meats for pizza include pepperoni, sausage,
and bacon; however, more restaurants are exploring more protein options like
chicken breast and chickpea hummus. Some like to add meatballs to their pizza
pie. Personally, I'm not a fan of meat balls on pizza. The last time I ordered
this protein option, the meatballs were so overloaded with sodium the taste was
horrible and it made the whole pie a disaster!
Is a Regular Pizza Healthy?
Negative, regular pizzas tend to be high in calories,
unhealthy fats, and carbs. Plus, they contain sodium which may contribute to
hypertension. Yet there are ways to enjoy pizza while staying healthy. Try
swapping out the crust for a cauliflower or multigrain flour instead. Some
people like to top their pizza with hummus, which is made from chickpeas and
naturally low in fat.
Pizza's tomato sauce is packed with vitamin C, which
boosts your immune system's capacity to fight colds and flu. Plus, it contains
lycopene--another powerful antioxidant which may lower the risk of certain
cancers and heart disease.
You could also add vegetables like mushrooms, bell
peppers, tomatoes, onions and olives for even greater health benefits! Portion
control is essential for your wellbeing. Eating too much of any food, no matter
what it may be, can lead to weight gain and other detrimental issues.
To stay on track with your diet, opt for smaller pizza
portions when possible and serve it from a plate instead of from takeaway
boxes. Eating from a smaller plate fools the brain into thinking you've eaten
more food, leading to a faster feeling of fullness.
Healthy Pizza Toppings vs Popular Pizza Toppings
Pizza is a beloved food that can be unhealthy if made
with refined white flour crust and cheese with high saturated fat content.
Furthermore, pizza contains high levels of sodium which has detrimental effects
on heart health and may lead to weight gain.
If you're searching for a healthier way to top your
pizza, try topping it with veggies like sliced tomatoes, spinach, onions,
garlic, mushrooms, peppers and arugula. These veggies are packed with vitamins
and minerals that can help shield your body against disease.
Another healthy option is grilled chicken, which is low
in calories and provides essential protein that keeps you fuller for longer.
Plus, it's an excellent source of iron and omega-3 fatty acids.
Processed meat, which is frequently found on pizzas, is
an unhealthy choice because it contains nitrites that may be hazardous for your
health. Furthermore, these nitrates have been known to increase the risk of
cancer.
If you want to reduce the amount of processed meat on
your pizza, opt for lean beef and poultry instead of cured or smoked red meats.
Not only will this cut back on salt intake, but it may also aid in weight loss
by helping you consume fewer calories.
Garlic is an ideal addition to pizza, providing a
pleasant flavor without adding extra calories. Roasted garlic also has the
additional benefit of reducing cholesterol levels.
Other healthy toppings for meals include black beans,
artichokes and shrimp. These ingredients are easy to prepare and can be
combined with other nutritious toppings for a delicious meal. Plus they're
packed full of fiber, potassium and iron!
I have a friend who generally eats healthy and takes
good care of himself. He swears by a pizza with roasted red peppers and
Kalamata olives. To me, the olives are a big turn off. If you are an olive
person, then consider it. If you have never heard of these olives then you
might be surprised to learn how healthy they are.
Kalamata olives are a Mediterranean delicacy that offer many health benefits. Rich in healthy fats and antioxidants, they can help reduce inflammation and improve heart health. These olives have a high content of monounsaturated fatty acids (MUFA). MUFAs have been shown to reduce inflammation and improve cholesterol levels, which can help protect against heart disease.
They
are also packed with antioxidants like vitamin E and polyphenols which can help
fight free radicals that damage cells in the body. Kalamata olives also contain
dietary fiber which helps keep you feeling full for longer and aids digestion.
They’re low in calories too!
Healthy Pizza Advice from Expert Dieticians
Pizza is often high in calories, fat and sodium with processed meats often included - none of which are ideal for optimal wellbeing. Pizza should always be ordered with caution!
Though you can enjoy a slice of pizza without
compromising your health, there are ways to do so without compromising. These
strategies include limiting the cheese on your pizza and selecting thinner
crusts for better flavor and nutrition.
Julia Zumpano, RD, LD recommends choosing whole-grain
crust for its higher fiber content. Additionally, eating more vegetables is an
excellent source of vitamins and minerals with less than 10 calories per
serving size, according to Zumpano.
According to Lisa Drayer, a dietitian and author of
"Healthy Living with Lisa Drayer," toppings and sauces can add an
abundance of calories and fat to your meal when ordered from restaurants or
fast-food chains. However, Drayer notes that you can find healthier pizza
options at some restaurants as well as convenience stores.
Domino's offers a selection of high-protein menu items
that can help you meet the daily recommended 0.8 grams of protein per kilogram
of body weight, according to experts. These proteins come from foods such as
cheese, chicken and turkey breast.
These foods contain high amounts of protein, which
helps you build muscle and feel full for longer. Eating healthy also has health
benefits by burning off calories and maintaining your metabolism.
If you're searching for a healthier pizza alternative,
try making your own with whole-wheat dough and light cheese. You can add
vegetables and practice portion control to make the pizza healthier, according
to experts.
How to Get the Healthiest Pizza You Can
Pizza doesn't have to be unhealthy. Whether you're
dining out at an elegant restaurant, ordering takeout or making your own pizza
at home, there are ways to make it healthier for yourself and your family.
1. Select Healthy Ingredients: For your pie, opt for a
high-quality tomato sauce that contains no added sugar or salt, and use herbs
and spices to add flavor without increasing sodium intake. This will help keep
your pie healthy while still being delicious at the same time.
2. Limit Processed Meats: Processed smoked meats like
pepperoni and salami contain fat and sodium, increasing your risk for heart
disease and cancer. For instance, one piece of pepperoni has 32 milligrams of
sodium - so it's best to steer clear of these toppings if you want your pizza low
in calories and fat content.
3. Add veggies for nutritional benefit: Vegetables are
packed with essential nutrients and fiber, so add plenty of fresh, in-season
veggies to your pizza for a nutritious boost. Bell peppers, tomatoes,
mushrooms, olives, spinach (fresh or frozen) are all excellent additions to a
nutritious pizza.
4. Moderation with Cheese: Calorie intake is mostly
from fat, so for optimal nutrition it's wise to use lower-fat cheese on your
pizza or opt for dairy-free cheese if you're on a low-calorie diet.
5. Eat from a smaller plate: Eating food from a larger plate can lead to overeating, so cut your slices small so your brain thinks you've eaten more and thus you'll feel satiated sooner.
Recommended Resources
"The Skinnytaste Cookbook" by Gina Homolka:
Gina Homolka, the author of this book, provides a collection of delicious and
healthy recipes, including a section dedicated to pizza. She offers a variety
of pizza recipes that are lower in calories and fat, incorporating nutritious
ingredients and clever substitutions. With detailed instructions and
mouthwatering photos, this cookbook is a great resource for creating lighter
and healthier versions of your favorite pizzas.
"The Everyday Art of Gluten-Free: 125 Savory and
Sweet Recipes Using 6 Fail-Proof Flour Blends" by Karen Morgan: If you're
looking for gluten-free pizza options, this book by Karen Morgan is an
excellent choice. It includes a range of gluten-free recipes, including a
section on gluten-free pizza crusts. Morgan provides easy-to-follow
instructions on how to make delicious gluten-free pizza dough using various
flour blends. The book also features a variety of topping ideas and flavor
combinations, ensuring you can enjoy healthy and flavorful gluten-free pizzas
at home.
These two books offer different perspectives on creating healthy and nutritious pizzas, whether you're looking for low-calorie options or gluten-free alternatives. Enjoy your pizza!
Who wants some pizza?
Hope you enjoyed this article. Thank you for reading.
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