Is Pizza Bad For You? Bodybuilding vs. Pizza

Pizza is the ultimate indulgence. Loaded with cheese, pepperoni, and veggies, it tastes just as good as it looks. From its rich flavor to the sight of the molten cheese, what’s not to love about it?

This delicious treat has been around since the 1700s. However, flatbreads with toppings were widely consumed in ancient times. Pizza as we know it today originates in Naples, an Italian city. 

Americans eat about three billion pizzas each year. Let’s face it — the delicious mix of tomato sauce, mozzarella, and maybe meat or bacon is simply addictive! This begs the question: is pizza bad for you? 

While it’s true that pizza can be high in carbs and fats, it’s not the worst choice for your diet. It all comes down to what you put on it. Homemade pizzas with whole wheat crusts, veggies, fresh cheese, and tuna or grilled chicken are actually healthy and can fuel your gains. 

How much you eat matters too. It’s one thing to enjoy a slice of pizza every now and then, and another thing to eat this stuff every day. 

Feeling confused? No worries! Below we’ll discuss the nutritional value of pizza and how to make it healthier. 

Let’s dive in! 

Not All Pizza Is Created Equal

Pizza was originally a poor man’s food. 

Centuries ago, it consisted of flatbreads with garlic, anchovies, cheese, and other basic toppings. Today, this popular food comes in hundreds of flavors and varieties, from frozen pizza to culinary masterpieces that cost as much as $12,000. 

According to a 2015 study in the journal Pediatrics, pizza is the second biggest source of calories among children and teens. Since one in eight Americans enjoys this treat on any given day, it’s not surprising that obesity rates are skyrocketing. 

Most types of pizza are jam-packed with carbs, fats, and sodium and have little protein. Even so, pizza can be good for you. Some toppings are healthy and fit into most diets. 

Tomato sauce, for instance, is rich in lycopene. This antioxidant gives tomatoes their bright red color and may help lower your blood pressure and cholesterol levels, states the U.S. National Library of Medicine. 

Grilled chicken, tuna, salmon, and other healthy toppings contain protein. Cheese is a good source of casein, a slow-digesting protein that fuels your muscles over several hours. 

Herbs and spices are loaded with antioxidants and phytochemicals that support optimal health — but more on that later. 

Pizza Nutrition Facts

As you see, pizza isn’t inheritably bad. It all comes down to the ingredients used. 

Take pepperoni pizza, for example. One slice (3.9 ounces) provides the following nutrients: 

• 313 calories
• 13 grams of protein
• 35.5 grams of carbs
• 13.2 grams of fat
• 2.6 grams of fiber
• 3.6 grams of sugars
• 760 milligrams of sodium
• 18% of the DV (daily value) of phosphorus
• 16% of the DV of iron
• 13% of the DV of calcium

A 14-inch cheese pizza with thin crust, by comparison, has the following nutritional value per slice (3 ounces):

• 257 calories
• 10.7 grams of protein
• 22.8 grams of carbs
• 13.6 grams of fat
• 2 grams of fiber
• 3.3 grams of sugars
• 459.4 milligrams of sodium
• 17% of the DV of phosphorus
• 16% of the DV of calcium
• 10% of the DV of zinc

Vegan pizza isn’t always healthier or more nutritious.

Here’s what you’ll find in one slice (3.9 ounces): 

• 299 calories
• 6 grams of protein
• 34 grams of carbs
• 2 grams of fiber
• 2 grams of sugars
• 16 grams of fat
• 569 milligrams of sodium
• 2% of the DV of calcium
• 3% of the DV of potassium

The ingredients list is questionable at the least. Your best bet is to opt for a whole-grain crust and keep the toppings simple or make pizza at home. 

What Eating Pizza Does to Your Body

As discussed earlier, pizza is chock-full of carbs. The moment you take the first bite, your pancreas releases digestive enzymes that break down carbs into glucose. The protein and fats in cheese, salami, and other ingredients slow down sugar absorption into your bloodstream. 

Carbohydrates are not the only issue, though. 

Eating protein, carbs, and fats in one sitting causes your digestive system to work harder, leaving you feeling tired and sluggish. You may also experience bloating, especially if you eat too much or too quickly. 

As your cells begin to absorb glucose, your leptin levels go up. Leptin, a hormone produced by white adipose tissue, is responsible for sending satiety signals to the brain. If you continue to eat, any excess glucose will be stored as glycogen in the liver and muscles. 

The problem is that your body can only store about 600 grams of glycogen at any given time. 

Liver glycogen content is approximately 80 grams (but no more than 160 grams), while the muscles can store 300 to 700 grams. The rest is stored in the brain cells, according to a 2018 research paper featured in Nutrition Reviews. 

Storing Excess Carbs as Fat

If you keep eating and your glycogen stores are already full, your body will store excess carbs as fat. At the same time, the fat from cheese and meat is broken down into fatty acids, leading to an increase in triglyceride levels. 

You may also notice that you’re heavier than usual. Due to its high carb content, pizza may cause fluid retention. That’s because your body stores each gram of glycogen along with 3 grams of water, as reported in Nutrition Reviews. 

The same happens when you eat pasta, rice, cake, and other high-carb foods. If you’re struggling with water weight, see our guide on how to prevent it and minimize its impact. 

Why Is Pizza Bad for You?

Bloating, water retention, and low energy are nothing compared to the long-term effects of junk food consumption. Over time, eating too much pizza can put you at risk for heart disease, diabetes, high blood pressure, obesity, and everything in between.

Again, it all comes down to the ingredients used. 

Pepperoni, for example, has 141 calories and 13 grams of fat, including 5 grams of saturated fat, per ounce. That’s 25% of the recommended maximum daily intake of saturated fat. 

According to the American Heart Association, this type of fat shouldn’t exceed 5 to 6% of your calorie intake for the day. Replacing it with monounsaturated fats, such as those in olive oil, may improve your blood lipids and reduce heart disease risk. 

Mozzarella isn’t healthier either. A single ounce provides 85 calories and 20% of the recommended maximum daily intake of saturated fat. You’ll also get 6 grams of protein. 

There are plenty of other cheeses that work well on pizza and offer more nutrition than mozzarella. Let’s see a few examples: 

• Low-fat cottage cheese — 23 calories, 3 grams of protein, and 0.6 grams of fat per ounce
• Low-fat Monterey cheese— 88 calories, 7.9 grams of protein, and 6 grams of fat per ounce
• Non-fat Cheddar— 44 calories, 9 grams of protein, and 0 grams of fat per ounce

If you still prefer mozzarella, opt for low-fat varieties. One ounce of low-fat mozzarella has just 72 calories, 4.5 grams of fat, and nearly 7 grams of protein. 

Make Your Own Pizza Crust

The crust is just as bad as or even worse than most toppings. In addition to saturated fats, it’s high in sodium and refined carbs. A typical pizza crust provides the following nutrients per serving (1.8 ounces): 

• 140 calories
• 4 grams of protein
• 26 grams of carbs
• 1 gram of fiber
• 3 grams of fat

White flour, the main ingredient in pizza crust, has a high GI value and may cause blood sugar spikes followed by crashes. 

Many brands also add hydrogenated oils, margarine, or even sugar to the crust. Hydrogenated oils, for example, have been linked to insulin resistance, diabetes, and cardiovascular problems.

Luckily, you can always opt for healthier pizza crust alternatives. 

Mix shredded zucchini, oat flour, eggs, and a pinch of salt in a food processor to make a delicious zucchini-based crust. Or you can combine broccoli, oat bran, olive oil, eggs, garlic powder, herbs, and salt. 

Your imagination is the only limit. Just remember to skip the white flour. Consider these alternatives:

• Almond flour — 567 calories, 20 grams of protein, 20 grams of fat, and 20 grams of carbs, including 13.3 grams of fiber per 3.5 ounces

• Ground flaxseed meal — 571 calories, 14.3 grams of protein, 42.9 grams of fat, and 35.7 grams of carbs, including 21.4 grams of fiber per 3.5 ounces

• Low-fat soy flour — 372 calories, 49,8 grams of protein, 8.9 grams of fat, and 30.6 grams of carbs, including 16 grams of fiber per 3.5 ounces

Walnut flour, oat flour, and chickpea flour are all a great choice. Compared to white flour, they’re much lower in carbs and higher in fiber. Almond and coconut flour contain heart-healthy fats and fit into the keto diet.

Fill up on Tomato Sauce 

Whether you’re dining out or making pizza at home, there are ways to turn it into a healthy meal. As a rule of thumb, opt for a whole-grain crust when eating at your favorite restaurant. Rich in fiber, whole grains fill you up quickly and prevent blood sugar spikes. 

As far as the sauce goes, add plenty of tomato sauce. Ideally, opt for sugar-free varieties or prepare fresh tomato sauce at home.

This healthful ingredient has just 7 calories, 1.1 grams of net carbs, and less than 1 gram of fat per ounce. You’ll also get 2% of the recommended daily intake of vitamin C, as well as small doses of iron, potassium, copper, and vitamin A. 

Lycopene, a carotenoid in tomato products, may protect against prostate, breast, lung, gastric, and colorectal cancers. It also has cardioprotective effects and may lower your risk of heart disease.  

Tomato Sauce Study

In a study conducted on 32 men with prostate cancer, those who consumed 30 milligrams of lycopene from tomato sauce-based pasta dishes every day for three weeks had a 20% decrease in PSA (prostate-specific antigen) levels, a diagnostic marker of cancer. 

Another study has found that men who consumed two or more servings of tomato sauce per week were less likely to develop prostate cancer than those eating just one serving per month. This protective effect was attributed to lycopene. 

Furthermore, tomato sauce may help lower bad cholesterol and increase good cholesterol levels due to its high content of lycopene. This compound may reduce the risk of stroke in men by over 19%, according to a 2014 meta-analysis in Scientific Reports. 

Go Ahead and Spice Things Up

In addition to fresh tomato sauce, there are plenty of other toppings you can add to a pizza. 

Mushrooms, canned tuna, clams, spinach, oysters, and sun-dried tomatoes all offer both flavor and nutrition. Depending on your preferences, you may also top your pizza with black olives, artichokes, or grilled chicken.

Don’t be afraid to spice things up. Basil, oregano, fennel, thyme, paprika, and garlic powder can turn an ordinary pizza into a gourmet meal. Plus, most herbs and spices are loaded with phytonutrients. 

Basil, for example, is a natural adaptogen. This aromatic plant can improve your ability to cope with stress while keeping your brain sharp. 

Oregano boasts high antioxidant levels and may protect against cancer. Garlic supports immune function, reduces blood sugar levels, and promotes cardiovascular health. It also exhibits antimicrobial, antiviral, and antifungal effects.

Look for these ingredients on the menu when you’re dining out. Consider asking the waiters for extra garlic, veggies, or tomato sauce. If the pizza is freshly baked, they should be able to accommodate your request.

Pizza Can Be Surprisingly Healthy 

At the end of the day, pizza isn’t that bad. It all comes down to its nutritional value and how much you eat. Some toppings, such as bell peppers, tomato sauce, salmon, and tuna, are surprisingly healthy. 

This popular dish can have a lot of protein, largely coming from meat, fish, or cheese. If you opt for a whole-grain crust, you’ll get plenty of fiber and complex carbs.

Generally, frozen pizzas and fast-food pizzas are the worst options. They’re ultra-processed and tend to be the highest in carbs, trans fats, sodium, and empty calories. 

If you’re not sure what to order, remember the rules of workout nutrition. Consider eating a small salad beforehand so that you can resist that extra slice. 

Now it’s your turn. What do you think — is pizza bad for you or does it fit into a healthy diet? Let us know how you feel about it!