How to make pizza healthier

Hello,

I’m a nutritionist. I also love pizza. Many people don’t think the two go together, but I beg to differ. While pizza has a reputation of being an indulgent treat, with a few mindful tweaks, you can transform your favorite slice into a healthier choice without compromising on its taste.

Here, I share some steps to make pizza healthier.

1. Choose a healthy crust.

The foundation of a healthy pizza begins with its crust. I like to choose a whole-grain crust which offers numerous health benefits. Whole grains are high in fiber, vitamins and minerals, including magnesium, vitamin E and folate, and they provide a slower release of energy than refined grains. Fiber helps you feel more satisfied for longer and will also help you maintain a steady blood sugar. Whole grains have also been shown to help control cholesterol, blood pressure and weight. They may also reduce the risk of diabetes, heart disease and other conditions. A thin crust pizza would be lower in carbs and calories if you are watching your weight or your blood sugar.

Some people choose cauliflower crust hoping for a healthier, low-calorie option. While cauliflower is the main ingredient, the nutritional value of cauliflower pizza crust will vary depending on which ingredients are added. Cauliflower crust may be a healthy alternative to the traditional wheat-based crust, but it has its pros and cons. One plus is that it is lower in carbohydrates, making it an option for those with diabetes or high blood sugar. It is also gluten-free, appealing to people with celiac disease or gluten sensitivity. Cauliflower also contains vitamins and minerals, including vitamin C, and potassium, providing a nutritional boost to your pizza. On the downside, some commercially available cauliflower crusts may contain added salt, sugar and fillers, increasing the calorie and fat content.

So I suggest you check the ingredient list. The texture and taste may also differ from a traditional pizza crust, giving it a softer texture and a slightly nutty flavor. If you enjoy the taste of cauliflower crust, go for it, but if you don’t, I suggest you enjoy roasted cauliflower at a different meal.

2. Add an assortment of colorful vegetables.

Vegetables provide flavor, color, and health benefits to your pizza. Experiment with different nutritious toppings such as spinach, mushrooms, broccoli, red peppers and grilled eggplant. Mix and match your favorite veggies. I love adding spinach, broccoli and grilled eggplant. Pick vegetables you enjoy (but I suggest skipping fried eggplant.) Different vegetables provide different vitamins and minerals, fiber and are low in calories. Spinach contains iron, while broccoli is rich in the antioxidant vitamins A and C. Vegetables add flavor and a boost of nutrition to your pizza.

3. Choose cheese in moderation.

While cheese can add flavor to your pizza, it’s healthiest not to eat too much. Cheese provides nutrients, including protein and calcium but also contains saturated fat, which can elevate your cholesterol levels. Opt for part-skim cheese if you are watching your saturated fat intake or choose a modest portion of the real thing. Part-skim mozzarella or ricotta are great choices.

Skip menu offerings which offer pizzas with four cheeses or extra cheese. By going easy on cheese, you can decrease the overall calorie and saturated fat intake of your pizza, making it a healthier choice without sacrificing flavor.

Click HERE to continue reading the full piece in US News & World Report.

ANd here’s one of my all time favorite quotes, which happens to be about … pizza:

“You better cut the pizza into four pieces because I’m not hungry enough to eat six.” –Yogi Berra

Have a healthy week!

Warmly,

Lisa

Dr. Lisa R. Young

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