Pizza is the famed Italian crusty delight that’s garnered international reach for a few obvious reasons: the taste of a luxurious sauce against a baked base, wholesome toppings and a cheesy coating that can stretch beyond your imagination.
Alas - despite all that there is to love about pizza, the Mediterranean dish from Naples has developed a very unhealthy reputation.
Many varieties of pizza available today are a far cry from the traditional form, as fast food outlets and supermarkets sell pizzas that are highly processed, offering little nutritional value.
One slice of pizza from a fast food outlet can range from
and cheese, (calories vary according to the brand). Consumption is then dependent on how small the pizza company makes the slices and how many slices you eat in one sitting.
What we are left with is a pizza base made from a very refined grain that has gone through a lot of processing.
Accredited Practising Dietitian and nutritionist, explains that pizzas from fast food outlets usually have a high glycemic load and are highly refined.
“The pizza bases used by a lot of fast food companies are highly processed and made with a very refined grain,” Aydan tells SBS.
Fast food and frozen supermarket pizzas may also contain additives, colourings and preservatives; feature a lot of highly saturated fats in the meat as toppings; don’t include many high-quality vegetables and have thick bases, which increase the calorie load further.
“The nutritional value of fast food pizzas is not great as they may be really high in saturated fat as well as processed ingredients. A diet that's high in
and
has been associated with an increased risk of type 2 diabetes," says Aydan.
by
ranked Australia’s fast food restaurant chains based on the steps they have taken to promote healthy eating. Each restaurant chain was given a score out of 100. Domino’s Pizza came last on the list scoring only three points. It was classified as the chain doing the least to reduce obesity in Australia.
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These are sad facts, especially for the many who have been raised to enjoy the celebratory slice of pizza with family and mates. So what hope is there for pizza lovers across Australia who want to continue to feed their pizza desires in a healthy way?
Aydan offers a ray of doughy delight that rests on a firm factual foundation – not all pizzas are nutritionally equal.
Firstly, thin-crust always fares better than thick crust for nutritional value as there’s less of it and therefore fewer calories.
She adds pizzas bought from traditional Italian pizzerias may be better for your health than those from a fast-food chain.But if you want to play it safe, health-wise, make your own pizza (including the base) at home. Aydan recommends using wholewheat flour in the dough or opting for a sourdough-style pizza base.
“When someone makes pizza from scratch, they will make their own pizza dough. [Although the flour used is refined, they are making the base themselves rather than using one that is highly processed].
'In making the base, they leave the dough to rest and ferment. It’s this process that gives traditional, hand-made pizza bases a beautiful component, which can reduce the pizza base’s glycemic index. Fermented pizza dough may also contain live cultures that feed your gut bacteria.”
Aydan explains that a handmade wholewheat or sourdough pizza base, which is of high quality, may also fill you up a lot faster than the fast-food variety. “You are less likely to eat a whole pizza made with a wholewheat or sourdough base yourself because of the high quality of the dough.
“The amount of cheese on a traditional pizza shouldn’t be as overwhelming as the fast-food varieties either. Handmade pizzas bought from a traditional pizzeria may also not have as many toppings on them. Sauces may be homemade.”
You are less likely to eat a whole wood-fired pizza yourself because of the high quality of the dough.
You can't go wrong with home-made
Once you've made the base yourself, the pizza is ready to top.
“Spread your thin doughy base with passata or tomato paste rather than a ready-made processed pasta sauce, which may contain low quality vegetable oils. Top your pizza with vegetables whenever you can. Finish the dish with a light serving of cheese.”
Aydanadds that if you make your own pizza in a healthy way, you can afford to enjoy a few slices more often without guilt.
"Home-made pizza is a healthy option. In fact, it's part of this dietitian's own diet as well. I love pizza, especially homemade, authentic Italian pizza.
"As long as around 90 per cent of your pizza is made using whole foods, you can be confident that it's not highly processed.It may take time to make pizza at home but it will be better for your health."
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FAQs
Make your own pizza. If you make wholewheat crust, and your own tomato sauce, with plenty of veggies piled on top, pizza is not an unhealthy meal, particularly if you serve it with a big salad. A little grated cheese is a form of protein and while it's high in fat, that's not necessarily a problem.
Is it healthier to make your own pizza? ›
Most pizza is ultra-processed – and we should eat less of this type of food. But if you make your own, it can be a much healthier choice and the possibilities are endless. Pizza. It's an ever-popular meal choice, especially in my house where my children love to make them.
Is homemade pizza healthier than take out? ›
Freshly made pizzas often contain healthier ingredients than the more processed ones sold in convenience stores and fast-food restaurants. Most pizzerias make their dough from scratch using simple ingredients like olive oil and wheat flour.
What is the healthiest type of pizza? ›
Opt for a thin-crust pizza instead of a deep-dish. Skip the stuffed pizza crusts and dipping sauces. Enjoy your slice of pizza with a side salad or cooked vegetables. Top your pizza with lean protein, like chicken strips, instead of processed meat, like pepperoni.
Why is pizza unhealthy if the ingredients are healthy? ›
“The reason why pizza may carry the 'unhealthy' moniker is that it's usually tied to the calories, sodium, and carbohydrates,” he adds. A slice from a 14-inch cheese pizza from a restaurant chain can have 285 calories, 36 grams of carbs, and 640 milligrams of sodium, according to the U.S. Department of Agriculture.
Is it OK to eat homemade pizza everyday? ›
Daily consumption of pizza can lead to weight gain, high cholesterol and a higher risk of heart disease and other chronic health conditions. However, the question 'is pizza bad for you' becomes less alarming when enjoyed in moderation, such as indulging only one to two times a month.
Is homemade pizza still unhealthy? ›
It could be healthier than the pizzeria but still not the best food if on a diet restriction. Even if you create your own whole wheat dough and use only natural toppings, pizza will still be a high-calorie, high-carb supper. Pizza is not a healthy food to eat if you're trying to eat well.
What is the healthiest way to make pizza? ›
10 Ways to Make a Healthier Pizza
- 1) Give it a Whole-Grain Crust.
- 2) Use Lighter Cheeses.
- 3) Load Up On Veggies.
- 4) Mind Your Portions.
- 5) Go for Healthier Topppers.
- 6) Choose Leaner Meats.
- 7) Serve with Salad.
- 8) Spoon on Homemade Sauce.
“When someone makes pizza from scratch, they will make their own pizza dough. [Although the flour used is refined, they are making the base themselves rather than using one that is highly processed]. 'In making the base, they leave the dough to rest and ferment.
What is the most unhealthy thing in pizza? ›
Most dieticians point to the cheese as being the unhealthiest part of a pizza. This is because cheese has a high fat and salt content, which isn't healthy in large amounts.
Shredded white meat chicken is a low-fat option that also supplies protein, iron, zinc and potassium. A 3.5-ounce serving of white meat chicken contains just 3.57 grams of total fat, 1 gram of which is saturated. Shredded turkey is another high-protein pizza topping that also contains niacin, iron and magnesium.
Do healthy pizzas exist? ›
Whole-wheat pies made of whole grains will increase your daily fiber intake, whereas veggie crust pizzas meet the daily recommended dose of fiber AND lower the daily carb and fat count. If you want to stay fit and healthy as well, swap the thick crust with a thin one.
Is homemade pizza better than bought? ›
The quality and freshness of ingredients in homemade pizza typically surpass that of store-bought options. Store-bought pizzas have a variety of styles and flavors that might be difficult to replicate at home without specific equipment. Ultimately, the choice depends on your priorities—and your health goals.
What are the benefits of making your own pizza? ›
Many times, fast food places use much unhealthier foods and ingredients than you would as an individual. With making your own pizza, you control how much salt goes into that homemade sauce. You can also be absolutely certain of the freshness of the vegetables.
What is the healthiest way to order pizza? ›
Fortunately, with a few simple tweaks you can turn takeout pies from one of the national chains or your local pizzeria into a healthier pizza.
- Downsize Your Pie. Opt for medium pizzas over large ones. ...
- Don't Get It Stuffed. ...
- Go Thin, Not Deep. ...
- Pile On the Veggies. ...
- Start With a Salad. ...
- Skip the Dip.
