Frederic Melton
Pizza is a widely loved dish, with 40 million people in the US eating it every day. While it is not exactly junk food, it could use a nutritional upgrade. One way to make pizza healthier is to opt for healthier cheese. This includes mozzarella, which is lower in sodium and calories than most other cheeses. Other low-calorie options include Swiss cheese and ricotta, while goat cheese is easier to digest and blue cheese is rich in calcium.
Healthiest Cheese for Pizza:
| Characteristics | Values |
|---|---|
| Low in sodium | Mozzarella, Swiss Cheese, Ricotta |
| Low in fat | Mozzarella, Swiss Cheese, Ricotta, Cottage Cheese |
| Low in calories | Mozzarella, Swiss Cheese, Ricotta, Cottage Cheese |
| High in calcium | Blue Cheese, Parmesan, Feta, Goat Cheese |
| High in protein | Swiss Cheese, Goat Cheese |
| High in phosphorus | Parmesan, Feta |
| High in vitamin K | Cheddar |
| High in vitamin B-12 | Cottage Cheese |
| High in vitamin C | Veggie Toppings |
| High in vitamin A | Veggie Toppings |
| High in fiber | Veggie Toppings, Whole-Grain Crust |
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What You'll Learn
- Mozzarella: low in sodium and calories, with probiotics that improve gut health
- Goat's cheese: easier to digest than cow's milk cheese, with less lactose
- Feta: rich in phosphorus, important for bone and dental health
- Blue cheese: high in calcium, which promotes bone health
- Whole-grain crust: provides extra nutrients and fibre without altering the taste
Mozzarella: low in sodium and calories, with probiotics that improve gut health
Pizza is a widely loved food, with 40 million people in the US eating it every day. However, pizza can be a source of excess calories and nutrients, so choosing healthier toppings and bases can be a good way to ensure you're getting a nutritious meal.
When it comes to cheese, mozzarella is a great option for those looking for something lower in sodium and calories. It's a soft white cheese with a high moisture content, usually made from Italian buffalo or cow's milk. It has a lower fat content compared to other cheeses, making it a healthier option.
Mozzarella also contains beneficial bacteria that act as probiotics, including strains of Lactobacillus casei and Lactobacillus fermentum. These probiotics have been linked to improved gut health and regularity, enhanced immunity, and reduced inflammation in humans. One particular study found that consuming Lactobacillus fermentum daily for three months significantly reduced the duration of respiratory infections.
In addition to its probiotic benefits, mozzarella is also a good source of calcium, which is essential for bone health and strength as we age. It's worth noting that while mozzarella is a healthier cheese option, it still contains fat and sodium, so consumption should be mindful and in moderation.
To further enhance the nutritional profile of your pizza, opt for a whole-grain crust, which provides extra nutrients and fiber without compromising taste. Loading up on vegetable toppings is another great way to increase the vitamin and fiber content of your pizza while avoiding the excess calories and fat of meat toppings. Some healthy topping options include onions, tomatoes, peppers, broccoli, olives, nuts, eggs, and tofu.
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Goat's cheese: easier to digest than cow's milk cheese, with less lactose
When it comes to choosing the healthiest cheese for pizza, several factors come into play, such as lactose content, nutritional value, and digestibility. One option that stands out in this regard is goat cheese, which offers several advantages over other types of cheese.
Goat cheese, or chèvre, is made from goat's milk and has a tangy, salty flavour. It is generally lower in lactose than cow's milk cheese, making it easier to digest for those with lactose intolerance. The lower lactose content in goat cheese is due to the presence of a different type of lactose, which is more easily digested by the human body. Additionally, goat cheese contains unique proteins that further contribute to its improved digestibility.
The nutritional profile of goat cheese is also impressive. Like other cheeses, it is a good source of protein and calcium, essential for maintaining bone health. Goat cheese also contains other vital nutrients, including phosphorus, which promotes bone and dental health, and vitamins A and C, offering additional health benefits.
When used as a pizza topping, crumbled goat cheese adds a creamy texture and a tangy flavour that pairs well with other ingredients. Its ability to enhance the taste of vegetables makes it an excellent choice for those who want to increase their veggie intake. For example, combining goat cheese with roasted peppers, onions, or broccoli not only boosts the nutritional value of the pizza but also creates a delightful culinary experience.
In conclusion, goat cheese is a healthier cheese option for pizza due to its lower lactose content, improved digestibility, and nutritional benefits. Its versatility as a topping makes it easy to incorporate into pizza recipes, contributing to a more nutritious and delicious meal.
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Feta: rich in phosphorus, important for bone and dental health
Pizza is a widely loved food, with 40 million Americans eating it every day. While it is not exactly junk food, it could benefit from some nutritional upgrades. One way to make pizza healthier is to choose a healthier type of cheese.
Feta is a soft, salty white cheese that originated in Greece. It is typically made from sheep's or goat's milk. Sheep's milk feta has a tangy and sharp taste, while goat's milk feta is milder. Feta is rich in phosphorus, a mineral found in every cell of the body. Phosphorus is crucial for filtering waste in the kidneys, repairing tissue and cells, and maintaining a regular heartbeat.
In addition, phosphorus plays a key role in the formation of bones and teeth by helping to mineralize dental enamel, dentin, and bone. It is part of adenosine triphosphate (ATP), the molecule that provides energy for almost all the body's processes, including those that govern the health of gums and teeth. Phosphorus also contributes to the body's ability to use and store energy, making it essential for maintaining oral health and healing. The health of our teeth and jaws relies heavily on adequate phosphorus levels.
A deficiency in phosphorus can lead to weakened enamel, making teeth more susceptible to decay and erosion. About 85% of the body's phosphorus is found in bones and teeth. It is important to consume enough phosphorus to support dental and bone health, but also to maintain a balanced ratio with calcium. A balanced diet is the best way to ensure adequate intake of phosphorus, and high-protein foods, dairy products, nuts, seeds, and whole grains are excellent sources of this mineral.
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Blue cheese: high in calcium, which promotes bone health
Blue cheese is a nutritious option for pizza due to its high calcium content, which is essential for maintaining optimal bone health. Calcium is a critical nutrient for promoting bone strength and preventing bone-related health issues, such as osteoporosis, which weakens the bones and increases the risk of fractures. Blue cheese, with its distinctive blue or gray veins and tangy taste, provides 11% of the daily recommended calcium intake for adults in just one slice, making it an excellent choice for those seeking to improve their bone health.
While blue cheese offers these bone-strengthening benefits, it is important to note that it is also high in sodium. For individuals on a low-sodium diet, this may be a concern. However, when consumed in moderation, blue cheese can be a delicious and nutritious addition to pizza, burgers, salads, or even paired with fruits like apples or pears.
In addition to blue cheese, other cheese options that promote bone health include Parmesan, a hard and gritty cheese rich in calcium and phosphorus, and feta, which also provides a good source of calcium and phosphorus for bone and dental health. Goat cheese, while not specifically mentioned for bone health, is lower in lactose and may be easier for some people to digest, contributing to overall health.
When it comes to creating a healthier pizza, it's not just about the cheese. Opting for a whole-grain crust can provide extra nutrients and fiber. Loading up on vegetable toppings, such as onions, tomatoes, peppers, and broccoli, adds vitamins and fiber while reducing calories and fat compared to meat toppings. Additionally, choosing low-fat and low-sodium cheeses, or even going for a cheeseless pizza, can further enhance the nutritional profile of this beloved dish.
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Whole-grain crust: provides extra nutrients and fibre without altering the taste
Pizza is a widely loved food, with 40 million Americans eating it every day. However, it could use some nutritional improvements. One way to make pizza healthier is to opt for a whole-grain crust.
Whole-grain crust provides extra nutrients and fibre without altering the taste. It is a great way to improve the nutritional profile of your pizza without sacrificing flavour. Whole-grain crust is becoming more widely available at restaurants and pizzerias, and you can also find whole-grain dough in stores if you're making pizza at home.
Choosing a whole-grain crust is a simple way to boost the nutritional value of your pizza. Whole grains are a good source of dietary fibre, which is important for digestive health and can also help you feel fuller for longer. They also contain essential vitamins and minerals, such as B vitamins, vitamin E, magnesium, and iron. By choosing a whole-grain crust, you can increase your intake of these important nutrients.
In addition to its health benefits, whole-grain crust can also add texture and flavour to your pizza. The nuttiness of the whole grains can complement the other flavours of the pizza, and the chewy texture can provide a satisfying bite.
So, if you're looking to make your pizza a little healthier, opting for a whole-grain crust is a great place to start. It's a simple swap that can have a big impact on the nutritional value of your meal, without sacrificing taste.
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Frequently asked questions
Mozzarella is a healthier cheese option for pizza due to its lower sodium and calorie content compared to other cheeses. It also contains bacteria that act as probiotics, which may improve gut health and boost immunity.
Other cheeses that are lower in fat and calories include feta, ricotta, cottage cheese, and Swiss cheese. Goat cheese is another good option as it is easier to digest than cheeses made from cow's milk.
Cheeses that are higher in fat, calories, and sodium include cheddar and blue cheese. While these cheeses do offer some health benefits, they should be consumed in moderation.
In addition to choosing a healthier cheese, you can opt for a whole-grain crust and load up on vegetable toppings such as onions, tomatoes, peppers, and broccoli. Avoiding stuffed crust and blotting excess oil can also help reduce the calorie and fat content of your pizza.
If you are not a big fan of cheese, you can ask for light cheese or no cheese at all to further reduce the fat and sodium content. You can also be mindful of the toppings you choose, with healthier options including olives, nuts, eggs, and tofu.
