You may not have noticed, you may have missed out, but we, the nutritionists, are here to remind you that this week, or rather February 9th, marked International Pizza Day. Indeed, pizza deserves an international day, as its affection crosses countries, ages and genders, this week and all year round. In Israel, we invented the pita pizza and even more so the matzah pizza on Passover.
However, alongside the popularity of Italian cuisine, quite a few fear and even give up the pleasure of eating pizza because of its high calorie content or because it is associated with the fast food, junk food and processed foods category.
For and not against
Indeed, in fast food restaurants or in freezers in supermarkets you will find pizzas that usually have less quality cheese or that a cheese substitute is used at all. Cheese substitutes consist of milk proteins and the addition of vegetable fat. Because of the vegetable fat the substitutes are not considered cheese. Both of these pizzas are rich in sodium, sugar, preservatives and low-quality oils. Sometimes the dough also contains relatively high amounts of oil, sugar and sodium. Pizzas or such “pizzas” should be given up.
We do not oppose pizza in a sweeping way. Friendly nutritionists, we said? There is a huge variety of delicious and nutritious pizzas. Some pizzerias and restaurants serve pizzas that are similar in preparation to homemade pizza. It is definitely suitable for the definition of a meal that contains complex carbohydrates, protein, fat, which comes from the cheese or added olives and sometimes (more or less) vegetables as well.
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What’s in the triangle?
Dough: The original dough of Italian pizza is a thin dough, made from yeast flour with olive oil. Italian immigrants introduced the traditional dish to the Americans, and these, as was the custom of the Americans, greatly increased the amount of dough. In Israel there are pizzas with thin or thick dough. We prefer the pizzas with the thin dough, not only because it tastes better to us, but because it maintains a better ratio of carbohydrates, protein, fat and vegetables.
Tomato Sauce: In 2011, the US Congress ruled that the tomato sauce on the pizza could be considered a vegetable dish and replace the vegetables in the meal. The statement drew a lot of criticism from health authorities, which are troubled by childhood obesity, in parallel with consumer protests. The check is understandable, since the amount of sauce on the pizza is relatively small, about two tablespoons, and can not replace a serving of vegetables. The U.S. Department of Agriculture has defined half a cup of tomato sauce approximately as a serving of vegetables. Alongside this, the tomato sauce is indeed a welcome addition to the dish.
Along with the vitamins and minerals in tomatoes, there is a powerful antioxidant called lycopene. Lycopene gives tomatoes their color, similar to watermelon and other red fruits and vegetables. Lycopene is an antioxidant, which helps protect body cells and slows their aging. The good news in this regard is that after cooking tomatoes the availability of lycopene increases and its absorption in the digestive tract is better compared to fresh tomatoes.
Cheese: The original cheese in the pizza is mozzarella. Yellow cheese is popular in the country. Sometimes combine two cheeses and even more. The cheese enriches the meal and the daily menu with calcium. Both in terms of the high amount (per serving) and in terms of the availability of calcium to the body from this source. Calcium is a mineral of known importance to bones and teeth, and its presence is essential for the proper functioning of the heart, nervous system, muscles and coagulation mechanism.
It is worth remembering that the rate of absorption of calcium from milk and its products is higher than the rate of absorption of calcium from other sources. Another advantage that hard cheeses have is the relatively low amount of lactose (milk sugar), so that even those who are sensitive to lactose can enjoy a milky, tasty and quality spread.
It is less recommended to use grated cheeses intended for pizza, as these are more processed and contain preservatives and additives.
Yellow cheese is best purchased in a lump. Slices are a lower priority, and grated cheese is the least recommended. For two reasons: First – each cut is another stage in production, and each stage in production has another potential for contamination. The second reason is that the smaller the product is cut, the larger the surface area, and there is more substrate for bacteria and especially molds to develop. It is advisable to buy products whose surface area is as small as possible. If you still buy grated cheese – you should consume it within a day or two.
Oil: The recommended oil for preparing the dough is olive oil. If the taste or cost of olive oil is not suitable, it is advisable to choose canola oil.
Toppings: Toppings are the interesting part of pizza, and these can bounce off the taste and nutritional value. Common vegetable toppings are tomatoes, mushrooms and onions, as well as corn and olives. Corn belongs to the carbohydrate group, and is also a recommended supplement due to its nutritional value – corn is a whole grain rich in dietary fiber. The olives belong to the group of high-quality fats from the plant. The addition of tuna or anchovies will enrich the dish with protein. Cheese supplement will contain fats and sodium in undesirable amounts, as will salami or other meat additions.
Spices: The spices in the rustling bags will usually contain added salt and sugar. The desired spices for enrichment are herbs like oregano and basil.
Pizza as a meal
Proper and balanced nutrition is important for the health of body and mind, but over-adherence or regular abandonment of favorite dishes misses the mark. Some people prefer sweet foods and some salty ones.
It is important to pay attention to how we usually eat. It is recommended to eat foods as close as possible to raw materials, minimize the consumption of ultra-processed foods such as snacks, pastries, sugary drinks, sauces or sausages. A pizza with quality ingredients can from time to time be a delicious and varied meal. A salad next to it will greatly improve the nutritional value of the meal.