If saturated fats in pizza are bad for us, why do Italians eat them so much?

While pizza is often associated with indulgence, especially when it comes to high-fat and high-calorie versions found in many parts of the world, the traditional Italian pizza is quite different from the heavier varieties commonly seen. The Mediterranean diet, which is followed by many Italians, offers a good example of why the effects of pizza on health, particularly concerning saturated fats, can be more nuanced than one might assume.

Here’s a breakdown of why Italians eat pizza regularly, yet don’t seem to suffer the same negative health outcomes as those eating more processed versions:

1. Traditional Pizza vs. Fast-Food Pizza

Traditional Italian pizza is fundamentally different from the mass-produced, American-style pizza. Italian pizzas are typically made with simple, high-quality ingredients like fresh tomatoes, olive oil, mozzarella cheese, and whole grain or lighter dough. The use of olive oil, which is rich in unsaturated fats, offsets some of the saturated fats in cheese, and the portion sizes are often more modest.

Fast-food pizzas, on the other hand, tend to be loaded with processed meats like pepperoni or sausage, more cheese, and higher amounts of saturated fats, not to mention larger portion sizes and a thicker, more calorie-dense crust. This kind of pizza is generally worse for your health.

2. Portion Control

In Italy, meals are more balanced, and portion sizes are typically smaller compared to the super-sized servings found in many other countries. A typical pizza in Italy is thinner, with a lighter layer of cheese and fewer processed meats, contributing fewer overall calories and saturated fats.

3. Dietary Context: Mediterranean Diet

Italians, particularly those in southern Italy, follow the Mediterranean diet, which is rich in fruits, vegetables, whole grains, legumes, nuts, and healthy fats like olive oil. While pizza is a part of their cuisine, it is balanced by the consumption of other nutrient-dense, heart-healthy foods. The Mediterranean diet has been shown to reduce the risk of heart disease and other chronic conditions, even when some foods contain saturated fats.

4. Quality of Ingredients

The mozzarella used in traditional Italian pizza is often fresh and less processed, containing fewer additives. Fresh cheeses, especially in moderate amounts, can be less harmful than the processed, heavily salted varieties found in commercial pizzas. Italians emphasize using high-quality, fresh ingredients that are minimally processed, which contributes to overall health benefits.

5. Cultural Eating Habits

Italians enjoy their food, but they also eat more slowly and mindfully, a practice that can lead to better digestion and satiety with smaller portions. Eating in this way may reduce overeating, compared to the fast, on-the-go eating habits prevalent in other countries.

6. Frequency of Consumption

While pizza is a beloved dish in Italy, it's not necessarily eaten as frequently as people might assume. Italians might enjoy pizza once a week or less, often as a special meal rather than a staple. The moderate frequency of consumption is another factor that mitigates the potential negative effects of saturated fats.

7. Physical Activity

Italians, especially in smaller towns and cities, often lead more active lifestyles. Walking to markets, cycling, and engaging in daily physical activities are common, which helps burn off excess calories and maintain cardiovascular health. This active lifestyle helps balance their diet, which may include occasional indulgence in foods with saturated fats.

8. Moderation in Cheese

Although mozzarella is high in saturated fats, it's typically used sparingly on Italian pizzas compared to the heavy layers of cheese found in other styles. The moderate use of cheese reduces the overall intake of saturated fats while still providing the flavor that makes pizza so enjoyable.

Conclusion: A Matter of Balance

The key takeaway from the Italian diet and pizza consumption is balance and moderation. Italians enjoy pizza, but they do so as part of a broader, healthier diet and lifestyle that includes fresh produce, healthy fats, smaller portions, and physical activity. The negative effects of saturated fats are counteracted by these other factors, making pizza less of a health concern in its traditional Italian form.