Knowledge Lifestyle

Why Italian Versions of Pizzas and Pastas are Considered Healthier

Mrrose

November 1, 2024

Italian cuisine, renowned for its flavours, has become a global favourite, and among the top items are pizzas and pastas. However, the versions traditionally made in Italy often differ significantly from the adaptations seen in many other countries.

Italian pizzas and pastas are not only lighter but also emphasize quality ingredients and moderation, which sets them apart nutritionally.

Here’s a look into why Italian versions of these beloved dishes are often considered healthier.

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Quality of Ingredients

The foundation of Italian cooking is simplicity, which places a heavy emphasis on high-quality, fresh ingredients. Italian pizzas and pastas generally use fewer but superior ingredients that contribute to their health benefits:

Locally-sourced vegetables: Italians often incorporate fresh vegetables like tomatoes, arugula, basil, and bell peppers, which provide essential nutrients, antioxidants, and fibre.
High-quality grains: Italian pasta is often made from semolina flour, which contains more protein and fibre than standard wheat flour. This contributes to a slower digestion and steadier energy levels.
Natural oils: Olive oil, rich in healthy fats and antioxidants, is used in moderation rather than butter or margarine. These monounsaturated fats support heart health and help lower bad cholesterol levels.
Fresh herbs and spices: Italian cuisine’s reliance on herbs like basil, oregano, and rosemary not only adds flavour without added salt but also provides antioxidants and anti-inflammatory compounds that benefit overall health.

Moderation and Portion Control

Portion control is an intrinsic part of Italian dining culture. In Italy, pizzas and pastas are consumed in modest servings compared to the oversized portions often seen in other countries:

Smaller, balanced portions: A typical Italian pasta dish is served as a first course (primo), meaning it’s generally smaller and enjoyed alongside other dishes to create a balanced meal. This avoids overeating and excessive calorie intake.
Individual pizzas: Italian pizzas, such as the famous Neapolitan style, are often smaller in size with thin crusts and lighter toppings. This allows for a more balanced meal without overindulgence.

Eating smaller portions not only helps in controlling calorie intake but also encourages the enjoyment of multiple food groups, ensuring a more rounded, balanced diet.

Healthier Dough and Pasta Preparation

One of the most noticeable differences between Italian and non-Italian versions of pizza and pasta is the preparation and ingredients in the dough and pasta itself.

Slow fermentation process: Authentic Italian pizza dough is typically fermented for 24 hours or more. This slow process not only develops flavour but also makes the dough easier to digest and lowers the glycemic index. It minimizes the blood sugar spikes that often accompany high-carbohydrate foods.
Whole grains: Many traditional Italian pastas and even pizza doughs can be made with whole grains or a mixture of grains, adding fibre and improving the glycemic profile of these foods.

Italian pasta is also served “al dente,” meaning it’s cooked to be firm rather than soft. Al dente pasta takes longer to digest, helping to keep blood sugar levels stable and increasing satiety.

Low in Sugar and Processed Additives

Italian versions of pizzas and pastas are often devoid of the sugar, preservatives, and artificial additives found in many store-bought or fast-food varieties elsewhere.

Minimal sugar in dough and sauces: Authentic Italian pizza and pasta sauces use ripe tomatoes that are naturally sweet, eliminating the need for added sugars. In contrast, many commercial pizza and pasta sauces contain sugar and corn syrup, which contribute to empty calories and blood sugar spikes.
Absence of processed meats: While non-Italian pizzas often feature processed meats like pepperoni, Italian pizzas typically use fresher toppings like prosciutto, anchovies, or fresh mozzarella in moderation. This reduces intake of sodium and unhealthy fats common in processed meats.

The result is a more wholesome, nutrient-dense meal that doesn’t rely on artificial flavours or sugars for taste.

Focus on Fresh, Seasonal Ingredients

Italians are known for following the seasons and focusing on what’s fresh and readily available, which ensures their pizzas and pastas contain optimal nutrients.

Seasonal vegetables and fruits: Using in-season vegetables like tomatoes, artichokes, zucchini, and mushrooms increases nutrient density, as these ingredients are picked at their peak freshness and flavour.
Less reliance on preserved foods: Unlike processed, shelf-stable ingredients, fresh produce and herbs provide more vitamins, minerals, and antioxidants that benefit health.

The emphasis on seasonal, locally-grown ingredients results in higher-quality dishes that are packed with natural nutrients and lower in additives.

Balanced Macronutrient Profile

Italian cuisine tends to follow a balanced approach to macronutrients, with a moderate amount of carbohydrates, protein, and healthy fats in each dish.

Healthier fats from olive oil and nuts: Olive oil, used as a base in sauces or drizzled on pizzas, is packed with monounsaturated fats and anti-inflammatory compounds. Additionally, nuts and seeds are sometimes used in Italian cooking, providing a good source of healthy fats.
Moderate protein from quality sources: Italian pizzas and pastas often feature modest amounts of protein from sources like fresh mozzarella, ricotta, or lean meats like chicken and seafood. This controlled protein intake prevents the meal from becoming too calorie-dense.
Complex carbs in moderation: Italian pasta and pizza dough are usually made with high-quality grains, which provide complex carbohydrates that are digested slowly and lead to steady blood sugar levels.

This balance ensures a nourishing meal that fuels the body steadily, making Italian versions of these dishes inherently more healthful.

Mindful Eating Culture

Finally, the Italian approach to dining itself plays a role in the healthfulness of their cuisine. Meals in Italy are seen as a social activity, encouraging mindfulness and slower eating.

Eating without rushing: Italians typically take their time during meals, allowing for better digestion and reducing the likelihood of overeating.
Appreciation of flavours: By savoring each bite, Italians often feel satisfied with smaller portions. This mindful approach aligns well with weight management and overall health.
Social engagement and meal structure: Italian meals are structured with a variety of courses, each in modest portions. This style encourages balance and ensures no one type of food dominates the plate, supporting nutritional diversity.

In Summary

Italian versions of pizzas and pastas are widely considered healthier due to a combination of quality ingredients, mindful portion sizes, minimal additives, and a balanced macronutrient profile. The traditional methods of preparation – from the use of fresh, seasonal vegetables to the slow fermentation of dough and the preference for olive oil – all contribute to making these dishes not only flavorful but also nutrient-dense and beneficial to health.

Incorporating more Italian principles into your cooking, such as choosing fresh ingredients, practising portion control, and embracing a slower, more mindful approach to eating, can help bring a bit of Italy’s healthful benefits into everyday meals. This unique combination of simplicity and quality is what makes Italian pizzas and pastas some of the healthiest interpretations of these universally loved foods.