Pizza is among the most common foods in the United States -- large cities and small towns alike offer a wealth of pizzerias. The frozen foods sections of supermarkets and grocery stores also offer pizza options to suit a variety of tastes. However, pizzas typically contain refined flours, sugars and saturated fats, which are particularly harmful to diabetics. Simple strategies can help to create diabetes-friendly pizzas without sacrificing flavor.
Crust
Use whole-wheat flour in pizza crusts instead of white flour. Whole-wheat flour contains complex carbohydrates, which have a less dramatic impact on blood glucose than white flour. Whole-wheat flour also contains dietary fiber, which may help to control blood glucose levels. Brush olive oil on pizza crusts instead of butter or margarine to add flavor without adding saturated fats that can elevate "bad" cholesterol.
Sauce
Commercially prepared pizza sauces typically contain refined sugars. These sugars can elevate blood glucose levels, which can trigger diabetes-related symptoms such as fatigue, cognitive impairment, physical weakness and fainting. Make your own pizza sauce by mixing 2 oz. of low-sugar tomato paste with 8 oz. of tomato sauce. Add fresh or dried herbs such as basil, oregano, rosemary and thyme to enhance the flavor of homemade pizza sauce.
Cheese
Pizzerias and food manufacturers commonly use whole-milk cheese to top commercially prepared pizzas. Whole-milk cheese is high in saturated fats, which can raise triglycerides and low-density lipoproteins, which are the harmful elements of cholesterol. Low-density lipoproteins and triglycerides can contribute to circulatory system blockages, promoting heart disease and stroke. Opt for mozzarella cheese made from skim milk, or use low-fat versions of other cheeses such as provolone and cheddar. Alternatively, use non-dairy cheese made from soy.
Toppings
Several common pizza toppings, such as pork sausage, ground beef, bacon, ham and pepperoni, are loaded with saturated fats. Substitute turkey pepperoni or ground turkey to reduce your saturated fat intake. Also, opt for vegetable toppings, such as red pepper slices, onions, fresh spinach leaves, mushrooms, peppers and eggplant to add flavor and texture while reducing saturated fats.
Garlic
Top pizza with fresh, minced garlic, or mix minced garlic in pizza dough or sauce before baking. Garlic contains chemical compounds that may help lower blood glucose. It may also help lower "bad" cholesterol, helping to reduce your risk of diabetes-related heart disease.
References
- "Prescription for Nutritional Healing"; Phyllis A. Balch, C.N.C. et al.; 2010
- "Prevention's Diabetes Diet Cookbook"; Ann Fittante; 2008
- "Reversing Diabetes Cookbook"; Julian Whitaker et al.; 2004
