THEPizza, the emblem of Italian cuisine, is loved all over the world for its ability to combine taste, simplicity and conviviality. Despite this, it is often perceived as a caloric and unhealthy food, unsuitable for those who want to follow a balanced diet. However, with the right precautions, it is possible to transform pizza into a light and healthy dish, while respecting the Mediterranean tradition and enhancing typical products. On the world day dedicated to this Made in Italy excellence, the experts speak.
The dough: the heart of the Pizza
The secret to a light and digestible pizza starts with the dough – he explains Dr. Laura Mazzotta, specialist in clinical nutrition -. «Refined flours, widely used in traditional preparation, can be replaced with wholemeal, semi-wholemeal or type 1 flourswhich retain a greater quantity of fibre, minerals and vitamins.
These flours have a lower glycemic indexhelp regulate blood sugar levels and promote greater satiety, making pizza more suitable even for those following a diet.”
Pizza with spelled flour: a panacea
«The choice of choice may be optimal spelled flour – adds the Dr. Alessandra Oca Nutritionist Biologist– rich in proteins, vitamins, fiber and minerals.
Furthermore, it has a fair satiating power and thanks to the fact that it is rich in fibre, the glycemic index of spelled flour is reduced, therefore, it is also suitable in cases of diabetes or altered blood sugar levels. Used since ancient times, spelled flour is particularly suitable for those who cannot digest bread, pasta and other products made from durum or soft wheat”.
January 17th is World Pizza Day: is it possible to preserve lightness and health while maintaining the Mediterranean tradition? A word from the nutritionist (getty Images)
The mysteries of leavening
Another fundamental aspect is leavening – continues Dr. Mazzotta -. A dough subjected to a long leavening, between 24 and 48 hourswith a reduced quantity of brewer’s yeast or with mother yeast, results more digestible and lighter. This process allows part of the starches present in the flour to be pre-digested, reducing the risk of post-prandial bloating and making the pizza more easily assimilated by the body.
Water and Oil: the ingredients of well-being
The choice of ingredients for the dough is equally crucial. Use good quality water And extra virgin olive oilrich in monounsaturated fatty acids and antioxidants, gives the dough elasticity, flavor and beneficial properties. The oil, in particular, helps to improve the structure of the dough and give it that characteristic softness.
The thousand benefits of extra virgin olive oil
EVO oil is the most recommended by nutritionists because, by law, it must have precise characteristics that guarantee excellent nutritional properties: it is made by exclusively mechanically squeezing the fruit at temperatures that do not exceed 30 degrees C°, and then being filtered . This process allows the pulp to be used by separating it from the olive residues (peel and stone), in order to obtain an oil of the highest quality and nutritional values.
Among the numerous benefits of EVO oil we remember that i monounsaturated fats from EVO oil are useful for many functions of the body and they have characteristics protective, among which, together with polyphenols, the reduction of LDL cholesterol (the “bad” one).
Extra virgin olive oil contains excellent quantities of vitamin E which, together with polyphenolsis an excellent source of antioxidants, useful molecules to fight the aging of our cells and chronic diseases. 25 g (5 teaspoons) of EVO per day contributes to reaching the daily requirement of vitamin E.
To get the maximum benefit from olive oil (or EVO) it is best to consume it raw. So a drizzle of oil at the end of cooking will maintain all the benefits of this superfood.
The fillings: taste and health in balance
The Mediterranean tradition teaches that the quality of the ingredients is more important than the quantity. To make pizza light and healthy, it is essential to choose simple, fresh and high-quality toppings.
The Tomato
Prefer natural puree or peeled tomatoes without added sugar. Rich in lycopene, a powerful antioxidant, tomatoes contribute to heart health and cell protection.
Mozzarella
Opt for DOP buffalo mozzarella or fiordilatte with a reduced fat content. Alternatively, you can use light fresh cheeses, such as ricotta, for an even more dietary variant.
The Vegetables
Adding plenty of seasonal vegetables is an excellent way to increase your fiber, vitamin and mineral intake. Courgettes, aubergines, peppers, spinach and cherry tomatoes are ideal choices for a colourful, tasty and healthy pizza. The addition of seasonal vegetables makes the dish even lighter, more filling and healthier.
Proteins
To enrich the pizza without weighing it down, you can use lean proteins, such as natural tuna, grilled chicken or eggs.
Reduce saturated fats and excess
To keep the pizza light, it is best to limit the use of cured meats and fatty cheeses. Lean raw ham or bresaola can be used in moderate quantities, while ingredients rich in Saturated fats, such as sausages and salami, should be avoided.
The cooking technique: essential for lightness
Cooking is a fundamental step to obtain a light pizza – specifies Alessandra Oca -. Tradition dictates wood-fired oven, which allows you to cook pizza in just a few minutes, keeping it crunchy on the outside and soft on the inside.
At home, you can replicate this result using a refractory stone in the traditional oven. The stone allows you to reach high and uniform temperaturesensuring optimal cooking and preserving the lightness of the dough.
Portions and combinations: the right balance
Portion size also plays an important role. A whole pizza can be split into two meals, or accompanied by a mixed salad or grilled vegetables to balance the meal. This approach allows you to reduce your overall calorie intake without giving up the pleasure of pizza.
Dietary pizza: a possible pleasure
For those following a low-calorie diet, it is possible to further customize the pizza by reducing the thickness of the dough and decreasing the quantity of toppings. A “white pizza” with a base of oil and rosemary, enriched with grilled vegetables and a sprinkling of parmesan cheese, represents a light but equally tasty variant.
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