좋은 피자, 나쁜 피자 구별

1.좋은 피자

 

정백하지 않은 '통밀' 사용해야 함. 채소를 첨가한 피자를 먹을 것.

 

피자 영양소가 충분한가? 토마토 산화(노화)방지 리코페네 함유. Lycopene. 정백하지 않은 '통밀' 사용해야 함. 채소를 첨가한 피자를 먹을 것.

 

2. 나쁜 피자.

 

 

 

 

There are many ways to boost the nutrition content of your pizza. Choosing whole-grain crust, adding vegetables and practicing portion control are just a few ways to make it healthier.

 

 

Pizza is healthy

 

Pizza can help you absorb the antioxidant Lycopene. Lycopene is found in tomatoes, which are used to make the base sauce for pizzas. Lycopene helps to lower blood pressure and bring down high cholesterol. It's also more easily absorbed from cooked tomatoes as opposed to fresh tomatoes.

 

Is Pizza Healthy? Nutrition Tips for Pizza Lovers

 

Nutrition

A Healthy Choice?

 

Pizza is a favorite food for many around the world.

 

The addicting combination of delicious crust, sweet tomato sauce and salty mozzarella cheese is sure to please even the pickiest of eaters.

 

However, it’s commonly labeled unhealthy, as it can be high in calories, sodium and carbs.

 

This article reviews the nutrition of the most popular types of pizza and provides tips on making it healthier.

 

Nutritional Breakdown

 

The nutrition and ingredients of pizza can vary widely depending on the type.

 

However, some varieties can be loaded with unhealthy ingredients.

 

Frozen Pizza

Often a diet staple of college students and busy families, frozen pizzas are popular meal choices for many people.

 

While there are exceptions, most are high in calories, sugar and sodium.

 

They’re typically highly processed and contain artificial preservatives, added sugar and unhealthy fats.

 

For example, one serving (1/4 pizza) of Red Baron Classic Crust Pepperoni frozen pizza contains (1):

 

Calories: 380

Fat: 18 grams

Carbs: 39 grams

Sugar: 8 grams

Sodium: 810 mg — 34% of the Reference Daily Intake (RDI)

 

 

Choosing toppings like sausage, extra cheese and other high-calorie items can add to the calorie content, while French bread style and stuffed crust varieties can pile on even more.

 

Freshly Made Pizzeria Pizza

Like frozen pizzas, pizzeria-made pizza can vary in ingredients and preparation methods.

 

Though the nutrition content of pizzeria pizza is not always listed, some pizzeria chains do make nutrition information available to consumers.

 

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.

 

Depending on the restaurant, some use homemade sauces with no added sugar, fresh cheeses and other healthy toppings.

 

However, no matter if you choose frozen or fresh pizza, piling on extra toppings can make it unhealthy, so be mindful with your selection when eating out.

 

Fast-Food Pizza

Pizza sold in fast-food restaurants and convenience stores is among the unhealthiest of choices.

 

It tends to be the highest in calories, unhealthy fats, carbs and sodium.

 

One large slice (167 grams) of Pizza Hut Pepperoni Lovers Pizza provides (2):

 

Calories: 460

Fat: 26 grams

Carbs: 37 grams

Sugar: 1 gram

Sodium: 900 mg — 38% of the RDI

 

Plus, fast-food pizzas usually contain more ingredients than freshly made ones, including monosodium glutamate (MSG), artificial colorings and high-fructose corn syrup — all of which may negatively impact your health (3Trusted Source, 4Trusted Source, 5Trusted Source).

 

They’re also often packed with sodium, making them a poor choice for those who are salt-sensitive (6Trusted Source).

 

 

SUMMARY

 

Many types of pizza, particularly frozen and fast-food varieties, tend to be high in calories, fat and sodium. More processed varieties may contain unhealthy ingredients, such as colorings, added sugar and preservatives.

 

Is Pizza a Healthy Choice?

 

Although certain types of pizza are unhealthy, other less processed types can be nutritious.

 

Can Contain Unhealthy Ingredients

 

Like all foods, more processed types of pizza are often higher in unhealthy ingredients than those made from scratch.

 

나쁜 피자

 

Frozen and fast-food pizzas can contain ingredients like preservatives, colorings and unhealthy fats.

 

However, all pizzas, no matter how they’re prepared, are typically made using refined wheat flour.

 

This type of flour is low in fiber and, therefore, less filling than whole-grain flours.

 

Eating refined grain products — such as ready-made meals like pizza — has been linked to weight gain.

 

A study in 1,352 people found that people who consumed over 70 grams of ready-made products like pizza daily were more likely to have more belly fat than those who consumed under 70 grams per day (7Trusted Source).

 

Some Types Are High in Calories, Carbs, Sodium and Sugar

Most types of pizzas are high in calories and sodium, as they’re usually topped with cheese, salty meats and other high-calorie toppings.

 

Plus, some pizzas contain added sugar in the crust, certain toppings and sauces.

 

In fact, one serving (1/4 pizza) of Red Baron Barbecue Chicken pizza contains a whopping 21 grams (4 teaspoons) of sugar (8).

 

Regular consumption of refined foods rich in added sugar has been shown to increase your risk of chronic conditions like obesity and heart disease (9Trusted Source).

 

What’s more, choosing stuffed crust or deep-dish pizzas will increase the carb and overall calorie content of your slice.

 

Though occasionally enjoying a slice of fast-food or frozen pizza most likely won’t impact your weight, eating these items regularly can lead to weight gain and may increase your risk of chronic health conditions.

 

Some Recipes Can Be Healthy

While many types of pizza are high in calories, fat and sodium, those made with fresh, whole ingredients can be a good choice.

 

Traditional style pizza is a relatively simple food, made with flour, yeast, water, salt, oil, tomato sauce and fresh cheese.

 

Pizza made from scratch using these limited ingredients can be quite healthy.

 

When making homemade pizza, the nutrient content can be boosted by adding nutrient-dense toppings like vegetables or healthy protein sources like grilled chicken.

 

Many pizza chains offer whole-wheat and gluten-free crusts, as well as healthy topping choices, such as fresh vegetables or herbs.

 

SUMMARY

Though many types of pizza are high in calories, sodium and carbs, those prepared at home or in a pizzeria can be made healthier by adding nutrient-dense toppings or choosing whole-grain crusts.

 

Healthy Tips

Enjoying your favorite food now and then is a key component of any sound eating plan.

 

While it’s okay to eat a piece of frozen, fast-food or pizzeria-style pizza occasionally, it’s best to limit consumption to no more than a few times per month.

 

However, for true pizza lovers who want to enjoy this food more frequently, there are ways to make this cheesy dish a whole lot healthier.

 

Make Your Own

When purchasing a frozen pizza or one from a fast-food establishment, you have no control over what’s put into the recipe.

 

Making your own gives you the ability to decide what goes into — and what stays out of — your meal.

 

Making your own crust with wholesome ingredients like whole-grain or gluten-free flours can boost fiber content.

 

You can even choose to make a grain-free crust using cauliflower or nut flour.

 

Top your pie with unsweetened sauce, high-quality cheese and healthy toppings like peppers, sundried tomatoes, broccoli, arugula, chicken, garlic or mushrooms.

 

Choose Whole Ingredients

When making homemade pizza or purchasing a pizza, choose products that contain whole ingredients.

 

Take a look at product ingredient lists and make a point only to buy items that contain whole-food ingredients.

 

Pass on crust mixes or pre-made pizzas that include artificial colors, high-fructose corn syrup, added sugar, processed meats or artificial preservatives.

 

Instead of buying a crust mix or pre-made pies, opt for preparing your own pizza with homemade crust and nutritious toppings.

 

Practice Portion Control

Overeating any food — whether a healthy choice or not — can contribute to weight gain.

 

That’s why practicing portion control is critical for overall health.

 

It’s especially important when enjoying foods that can be easily overeaten, such as ice cream, bread, cake and pizza.

 

Whether you’re consuming a freshly made pizza or a pre-made slice, practicing portion control is an excellent way to prevent excess calorie intake.

 

When ordering takeout pizza, serve yourself a portion and make a point to eat from a plate, not out of the box.

 

Try filling up on a fiber-rich green salad before enjoying a slice of your favorite pizza for a more balanced meal.

 

Other Healthy Tips

Here are some other easy ways to make pizza healthier:

 

Pile on veggies: Top homemade or takeout pizza with cooked or fresh vegetables to boost the fiber, vitamin, mineral and antioxidant content of your meal.

Avoid processed meats: Swap processed meats like pepperoni and bacon for a healthier source of protein like grilled chicken.

Go for whole-grain: Opt for whole-grain crusts to increase fiber content.

Choose sauce with no added sugar: Choose brands that contain no added sugar to keep sugar content to a minimum.

Avoid higher-calorie options: Order thin crust over deep-dish or stuffed crust options to keep your overall calorie and carb intake under control.

Cut smaller slices: When cutting yourself a slice of pizza, consider portion control and avoid super-sized servings.

Try different recipes: Try out veggie and grain-based recipes that use ingredients like portabella mushrooms, cauliflower and quinoa to create nutritious crusts.

 

SUMMARY

 

There are many ways to boost the nutrition content of your pizza. Choosing whole-grain crust, adding vegetables and practicing portion control are just a few ways to make it healthier.

 

 

The Bottom Line

Pizza is not only delicious but can also be a healthy meal choice when thought is put into its preparation.

 

Though many frozen and fast-food varieties tend to be high in calories, fat, sodium and other unhealthy ingredients, pizza can be made healthier.

 

Practicing portion control, choosing products with limited ingredients, adding healthy toppings and preparing it homemade are some options for health-conscious pizza lovers.

 

Note that following a whole-foods diet is best for overall health, but it’s okay to enjoy your favorite food now and then — even if it’s not the most nutritious choice.

 

How we reviewed this article:

 

HISTORY

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

 

Current Version

 

Dec 12, 2018

 

Written By

 

Jillian Kubala MS, RD

 

Edited By

 

Frank Crooks

 

Share this article

 

By Jillian Kubala, MS, RD — Updated on December 12, 2018

 

HEALTH NEWS

 

Is Pizza the Smart New Breakfast?

 

A new study claims that pizza is a better breakfast choice than cereal, but nutrition experts are decrying this proclamation. We delve into each side’s argument.

 

It was the recommendation heard ‘round the world: It’s better to eat pizza for breakfast.

 

“You may be surprised to find out that an average slice of pizza and a bowl of cereal with whole milk contain nearly the same amount of calories,” Chelsey Amer, MS, RDN, CDN, told The Daily Meal. “However, pizza packs a much larger protein punch, which will keep you full and boost satiety throughout the morning.”

 

The pizza proclamation was greeted with much applause from the cereal skeptics — and many articles from nutrition experts decrying the statement’s broad claim.

 

“If you’re eating a freshly-made, thin-sliced pizza with fresh tomatoes and a sprinkle of cheese, it can be a somewhat nutritious meal with carbs and protein,” Natalie Rizzo, MS, RD of Nutrition à la Natalie, told Healthline. “But if you’re eating two giant New York slices that are covered in cheese and oil, it’s likely over 600 calories and pretty high in saturated fat.”

 

Amer came to her decision by comparing the average pizza slice to the country’s iconic breakfast of a bowl of sugary flakes doused in nonfat milk.

 

“A slice of pizza contains more fat and much less sugar than most cold cereals, so you will not experience a quick sugar crash,” Amer said.

 

Indeed, a 2014 analysis from the Environmental Working Group concluded that most cereal options in the grocery store are filled with so much sugar they aren’t healthy enough to consume on a daily basis.

 

The analysis said some cereals have so much sugar that “someone eating an average serving of a typical children’s cereal would consume more than 10 pounds of sugar a year from that source alone.”

 

Likewise, the analysis said 34 percent of calories in children’s cereals comes from sugar alone. Of the 1,556 cereals the group studied, single servings of 40 of the cereals exceeded 60 percent of the daily amount of sugar suggested by leading health organizations.

 

That, Amer says, is enough reason to look elsewhere for your morning meal.

 

Any trace of hyperbole about declaring pizza healthier than cereal aside, her statement hints at an important question: Is there anything healthy about cereal?

 

Cereal vs. pizza

 

 

As word about the importance of protein and fiber has seeped into the American health-conscious psyche, Lucky the Leprechaun and Toucan Sam have fallen out of favor with the average consumer.

 

Indeed, cereal manufacturers have been feeling the pinch of declining sales in recent years.

 

One glance at the nutrition panel and it’s not hard to see why.

 

A one-cup serving of Kellogg’s Froot Loops cereal contains 110 calories, 1g fat, 0.5g saturated fat, 150mg sodium, 25g carbohydrates, 3g dietary fiber, and 10g sugar.

 

Pour on a half cup of skim milk, and your bowl tops out at 155 calories with 1g fat, 32g carbs, 3g fiber, and 17g sugar.

 

Most people don’t stop with just one serving, however.

 

In fact, a Consumer Reports study found that 92 percent of cereal eaters in their study ate more than the recommended serving size. In a 12-ounce bowl, pour sizes ranged from 24 to 92 percent more than the recommended amount. In a larger 18-ounce bowl, pours were 43 to 114 percent more than the recommended amount.

 

If you’re pouring out Froot Loops in that amount, that’s almost 300 calories and 33g sugar, or 132 percent of a woman’s daily sugar goal and 88 percent of a man’s.

 

Meanwhile, a slice from a medium, thin-crust, cheese pizza from Pizza Hut has 180 calories, 22g carbs, 8g protein, 2g fiber, and 3g sugar. If you doctor your pizza up with a whole-wheat crust topped with fresh veggies, the nutritional profile gets better.

 

With numbers like that, Amer’s recommendation may make a bit more sense.

 

“Pizza does provide a source of vegetables — tomato sauce — and protein,” said Lauren Harris-Pincus, MS, RDN, author of The Protein-Packed Breakfast Club. “However, it is generally made with refined white flour and tends to be high in saturated fat and sodium… Also, the ratio of carbs and fat to protein is higher than I would like.”

 

But cereal does have many redeeming qualities, points out Harris-Pincus.

 

“Since most cereals are fortified, they can serve as an important source of nutrients of concern you may not otherwise consume in adequate amounts in your diet, especially for kids,” she told Healthline.

 

These include calcium, potassium, vitamin D, B vitamins, fiber, and whole grains.

 

One studyTrusted Source found that people who regularly ate ready-to-eat cereals had a lower risk of death and diseases, including cardiovascular disease, diabetes, and cancer, compared to people who did not eat cereal. The benefit, the study suggests, is from regular whole-grain consumption.

 

If you’re not ready to give up your morning bowl, you don’t have to. Just make sure you’ve selected a healthier option, one that hits nutrition high notes and sugar low notes.

 

“Look for one made of whole grains, such as whole wheat or whole oats, with at least three grams of fiber per serving and a maximum of six grams of sugar,” Harris-Pincus said.

 

“Some [cereals] are loaded with sugary ingredients, like marshmallows and chocolate chips, and they are not more nutritious than a standard packaged dessert,” Rizzo said. “But, some other varieties are actually somewhat low in sugar and have a good amount of protein and fiber. Eaten with milk, which has protein and nine essential vitamins and minerals, they can be a relatively balanced breakfast.”

 

Breaking down breakfast choices

Cereal was always the ultimate in convenience for breakfast — no cooking, little cleaning —but today’s demanding consumer has pushed manufacturers and restaurants to deliver easier, healthier, and tastier options than ever before.

 

Here’s how a slice of pizza, a cup of healthy cereal, and other go-to quick breakfast options compare.

 

Medium slice of thin-crust cheese pizza from Pizza Hut      Kashi Original GOLEAN Cereal (without milk)         McDonald’s Egg McMuffin           Starbucks Classic Oatmeal           Panera Avocado, Scrambled Egg White & Spinach on Sprouted Grain Bagel Flat     KIND Almond Butter Protein Breakfast Bars

Calories          180      180      300      160      410      220

Fat      7g        2g        12g      2.5g      14g      10g

Saturated fat    4g        0g        6g        0.5g      6g        1g

Carbs  22g      40g      30g      28g      52g      26g

Fiber   2g        13g      2g        4g        7g        4g

Sugar  3g        8g        3g        0g        4g        10g (8g added sugar)

Protein 8g        12g      18g      5g        21g      8g

How we reviewed this article:

 

HISTORY

Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

 

Current Version

 

Feb 18, 2018

 

Written By

 

Kimberly Holland

 

Edited By

 

Nizam Khan (TechSpace)

 

https://bit.ly/3OfOqAy

Is Pizza Healthy? Nutrition Tips for Pizza Lovers