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The Nutritional Value of Pizza

A Misunderstood Meal

Pizza has often been lumped together with fast foods like hamburgers and fries, leading to the misconception that it is unhealthy. However, pizza can be a highly nutritious meal when made with the right ingredients.

The Power of Tomatoes

One of the key ingredients in pizza is the tomato, which is rich in lycopene, a powerful antioxidant. Lycopene has been shown to help fight various types of cancer. According to a study published in the Journal of the National Cancer Institute, people who eat pizza at least once a week are significantly less likely to develop cancers such as colon, mouth, stomach, and lung cancer. Specifically, the risk of esophageal cancer can be reduced by nearly 59% (source).

Processed Tomatoes: A Nutritional Boost

Interestingly, processed tomatoes, like those found in pizza sauce, contain higher levels of lycopene than fresh tomatoes. The cooking and processing of tomatoes cause the water content to evaporate, concentrating the antioxidant. This makes pizza sauce an excellent source of lycopene.

Health-Boosting Toppings

Pizza toppings can also contribute to its nutritional value. Here are some toppings that can enhance your health:

• Onions: Rich in chromium, vitamin C, and fiber, onions help lower blood sugar, cholesterol, and blood pressure.
• Black Olives: Contain ingredients that help ward off heart disease and lower cholesterol.
• Red Peppers: Packed with vitamins C, A, and B6, red peppers are both sweet and nutritious.

The Dough: More Than Just a Base

Pizza dough is another component that can be surprisingly healthy. It is high in antioxidants, and certain baking techniques can increase these antioxidants even further. A study from the Journal of Agricultural and Food Chemistry found that longer fermentation times can boost the antioxidant properties of pizza dough (source).

Types of Cheese for Pizza

Choosing the right cheese can make a significant difference in both the flavor and nutritional value of your pizza. Here are some popular options:

Provolone

• Non-Smoked: Nutty flavor, creamy texture, easy to grate.
• Smoked: Robust, smoky taste. Can be used alone or with mozzarella.

Cheddar

• Varieties: Ranges from white to orange, mild to sharp.
• Usage: Melts well but doesn't stretch, so it's often combined with mozzarella or provolone. Use milder varieties in larger quantities to avoid overpowering the pizza.

Romano & Parmesan

• Forms: Often used dried and grated over pasta dishes.
• Usage: Adds robust flavor to pizza. Fresh Parmesan can be sliced or grated and offers a better all-around flavor than dried.

Feta

• Characteristics: Cured in brine, often sold in small tubs.
• Usage: Salty, earthy flavor that holds up well after baking. Can be used alone or in combination with other cheeses.

Swiss

• Flavor: Very flavorful and salty, not universally liked on pizza.
• Usage: Should be used sparingly (no more than 10%) and in combination with other cheeses to avoid a rubbery texture.

Monterey Jack

• Characteristics: Best used in a mixture of no more than 30% with other cheeses.
• Quality: Good quality Monterey Jack has many small holes.

Conclusion

Pizza can be a nutritious and delicious meal when made with the right ingredients. From the antioxidant-rich tomato sauce to health-boosting toppings and carefully selected cheeses, there are many ways to enjoy a healthier slice. So next time you grab a Digiorno pizza, consider adding some of these nutritious toppings and cheeses to make your meal both tasty and beneficial for your health.

For more information on the health benefits of pizza, check out this Harvard Health article and this study from the National Institutes of Health.