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Diabetes – a chronic health condition in which your body either becomes insulin resistant and produces less insulin (in type 2 diabetes) or it simply stops producing insulin at all (in type 1 diabetes). Many foods contain Glucose, a major source of human energy. Upon consuming foods with glucose, insulin in our body comes into action and starts breaking it down into energy that can be consumed by our body.
White wheat bread has been shown to have a glycemic value of 75±2, and the crust of a traditional pizza is very similar to that of white wheat bread. The answer to can diabetics eat pizza is a YES, however, you should only consider the tastier options, e.g., a Fathead pizza, an almond flour crust, a coconut flour crust, crustless Pizza, or a cauliflower crust pizza.
Although diabetes sounds boring, but if taken care of since the beginning, you can live a healthy life with healthy foods (in balanced quantity), routine exercise (may that just be a 30 mins walk), daily monitoring of blood sugar levels, and last but not least, taking medication advised by your doctor.
Preparing Your Diabetic Friendly Pizzas:
1. Fathead Pizza
Origin: Fathead pizza originated from the “Fathead” movie, which popularized low-carb, high-fat diets. The pizza crust is designed to mimic traditional pizza crust while being low in carbohydrates.
Ingredients:
- 1 ½ cups shredded mozzarella cheese
- 2 ounces cream cheese
- 1 large egg
- 1 cup almond flour
- ½ teaspoon baking powder
Preparation:
- Melt the mozzarella and cream cheese together until smooth.
- Stir in the egg until well combined.
- Mix in the almond flour and baking powder until a dough forms.
- Roll out the dough between two sheets of parchment paper to your desired thickness.
- Pre-bake at 400°F (200°C) for 12-15 minutes until golden brown.
Nutrition per Serving (¼ of the pizza):
- Calories: Approximately 434
- Total Fat: 33.1g
- Carbohydrates: 8.1g
- Protein: 33.7g
2. Almond Flour Crust
Origin: Almond flour crusts are popular in gluten-free and low-carb communities, offering a nutty flavor and firm texture.
Ingredients:
- 2 ¼ cups almond flour
- 2 tablespoons coconut flour
- ½ teaspoon baking powder
- 1 teaspoon Italian seasoning
- ½ teaspoon salt
- 3 large eggs
- 2 tablespoons olive oil
- ¾ cup pizza sauce
- 8 ounces mozzarella cheese
- ½ cup grated Parmesan cheese
Preparation:
- Mix almond flour, coconut flour, baking powder, Italian seasoning, and salt in a bowl.
- Add eggs and olive oil; mix until a dough forms.
- Press the dough onto a baking sheet lined with parchment paper.
- Pre-bake at 400°F (200°C) for 10 minutes.
- Spread pizza sauce over the crust, sprinkle with mozzarella and Parmesan.
- Bake for an additional 10-15 minutes until the cheese melts and the crust is golden.
Nutrition per Serving (⅛ of the pizza):
- Calories: Approximately 412
- Total Fat: 34g
- Carbohydrates: 11g
- Protein: 18g
3. Coconut Flour Crust
Origin: Coconut flour crusts are favored in gluten-free and paleo diets for their light texture and subtle coconut flavor.
Ingredients:
- ½ cup coconut flour
- 4 large eggs
- ¼ cup melted coconut oil
- 1 teaspoon baking powder
- ½ teaspoon salt
- ½ cup shredded mozzarella cheese
Preparation:
- Whisk together coconut flour, baking powder, and salt.
- Add eggs and melted coconut oil; mix until a thick batter forms.
- Fold in mozzarella cheese.
- Spread the batter onto a parchment-lined baking sheet, forming a crust.
- Bake at 350°F (175°C) for 15-20 minutes until firm and lightly golden.
Nutrition per Serving (¼ of the crust):
- Calories: Approximately 200
- Total Fat: 14g
- Carbohydrates: 6g
- Protein: 12g
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4. Crustless Pizza
Origin: Crustless pizza, often referred to as “pizza casserole,” is a popular choice for those avoiding carbs entirely.
Ingredients:
- 1 pound ground meat (beef, turkey, or chicken)
- 1 cup pizza sauce
- 2 cups shredded mozzarella cheese
- Toppings of choice (e.g., pepperoni, vegetables)
Preparation:
- Cook the ground meat until browned; drain excess fat.
- Mix in pizza sauce and simmer for a few minutes.
- Transfer to a baking dish, spreading evenly.
- Sprinkle mozzarella cheese over the meat mixture.
- Add desired toppings.
- Bake at 375°F (190°C) for 15-20 minutes until the cheese is bubbly and golden.
Nutrition per Serving (approximately 4 ounces or 113 grams):
- Calories: Approximately 311 kcal
- Total Fat: 21 grams (27% Daily Value)
- Saturated Fat: 10 grams (48% DV)
- Cholesterol: 69 milligrams (23% DV)
- Sodium: 657 milligrams (29% DV)
- Total Carbohydrates: 6 grams (2% DV)
- Dietary Fiber: 1 gram (3% DV)
- Sugars: 2 grams
- Protein: 24 grams
These values can vary based on specific ingredients and preparation methods. For instance, commercially prepared crustless pizzas, such as Banquet’s Mega Crustless Pizza Three Meat, provide 500 calories per serving, with 38 grams of total fat (49% DV), 28 grams of protein, and 11 grams of total carbohydrates (4% DV).
Crustless pizzas are generally higher in fat and protein while being low in carbohydrates, making them suitable for individuals managing their carbohydrate intake. However, it’s essential to consider the quality of fats used and the sodium content, especially for those monitoring blood pressure.
Conclusion:
The answer to ‘can diabetics eat pizza’ is a yes and a no. While you should not have a traditional pizza that has a dough similar to the white wheat bread, you can enjoy even tastier options with restricted carbohydrates and higher value of fats. The reason behind this is that people with diabetes become insulin resistant and their bodies have a hard time converting carbohydrates into energy.
Disclaimer: This blog is only for informational purposes. Please always take a doctor’s advice before changing your routine diet plan.
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