It's time to decide if pizza is just a guilty pleasure or a nutritious food staple.
When you think of nutritious foods, pizza isn't usually the first thing that comes to mind. Why? It's no surprise that pizza has a terrible image, with quick-service and sit-down restaurants alike delivering pizzas smothered in sausage crumbles, pepperoni slices, and extra layers of cheese. Is a thin-crust pizza with fine prosciutto pieces, spinach, and caramelized onions dusted with feta and oregano included in that category? How about a pizza crust made almost entirely of almond flour?
Maryann Walsh, MFN, RD, CDE, shares her thoughts on what makes a pizza healthy and what doesn't.
Is pizza a healthy option for a meal?
"Pizza can be a healthy lunch option and fit into a healthy lifestyle, including a weight-loss strategy," Walsh says. "It all boils down to the style of pizza you want, the amount quantities you order, and your personal dietary goals."
Remember that pizza has all of the macronutrients—carbohydrates are found in the crust, while fat and protein are in the cheese. This is where the trouble occurs if you consume three slices of a meat-heavy pie. If not burnt off through adequate exercise, too much of either macronutrient will eventually accumulate as extra fat. Of course, the quality of the ingredients is also a consideration. It's ideal for making the pizza at home because there will be no extra oils or teaspoons of salt.
What's the best way to prepare a healthy pizza at home? What kind of toppings should you use?
There isn't a single correct answer.
"You can choose to bake a thin-crust pizza to save calories from unnecessary carbohydrates. You get the same overall pizza experience; the difference is that there is less bread, which means fewer calories and carbohydrates, "Walsh explains.
Whether the crust is thin or thick, portion control is still essential, and Walsh suggests a few methods to boost the nutritional value of your meal.
"Serving the pizza with a side salad or other non-starchy veggies like asparagus, green beans, zucchini, or spinach to balance out the carbs in the pizza is a fantastic approach to restrict your portion while still producing a full meal during a pizza night," she says. "When it comes to cheese, some people like full-fat cheese and less cheese on their pizza, while others prefer a cheese-laden pizza. It might make sense for them to use a low-fat cheese product to lower overall calories."
Using less full-fat cheese will keep you satiated for longer, so keep that in mind as you shop at the supermarket or farmer's market. Antibiotic-free, free-range chicken and vegetables like bell pepper, onion, and even mushrooms are all healthy additions. You have a few options for the crust.
"Flat-out flatbreads are a popular product for producing a personal pizza at home," Walsh explains, "and tortillas can also form a practical thin crust pizza." "Outer Aisle Gourmet, for example, makes fantastic ready-made cauliflower crusts."
Is cauliflower pizza crust healthier than flour pizza crust?
"Cauliflower crust is all the rage for a reason—often it's low in carbohydrates and makes a terrific substitute for traditional wheat flour crust," she explains. "Many people who follow a low-carb or ketogenic diet choose this option. When compared to a wheat flour version, you will save a large number of carbs and calories; however, the wheat flour version will have more fiber and is frequently fortified with iron in terms of nutrition."
Of course, some firms enhance the carb level of their cauliflower crusts by adding more starch. If you're on a low-carb diet, make sure to check the label before buying. The basic cauliflower crust from Cali'flour Foods is a good choice because it simply has three ingredients: fresh cauliflower, mozzarella, and egg whites. Furthermore, one serving contains only 90 calories and 2 grams of carbohydrates.
So, sure, pizza may be a healthy supper, depending on the ingredients used and how much you eat in one sitting. Always remember that moderation and balance are vital!