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Is pizza okay for diabetics: Type 2 Diabetes and Fast Food

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Type 2 Diabetes and Fast Food

When you’re managing type 2 diabetes, making smart diet choices can help you lose weight and stabilize your blood sugar. It may even help you reduce your reliance on medication.

But when you’re in a hurry or on the road, fast food may be the only option available to you. For instance, you may work late hours or be pressed for time, and fast food might be the most convenient, or even the only, option available to you. There’s no denying that these quick-bite chains seem to be everywhere — the United States has about 7.52 fast-food restaurants per 100,000 residents, according to a study published in the journal Critical Public Health.

If you do find yourself needing to order at the drive-through, don’t fret. The key is knowing how to spot diabetes-friendly fare on the menu and get the nutrition you need without jeopardizing your health.

10 Surprising Foods That Have Little Impact On Blood Sugar

Type 2 Diabetes: Better Fast-Food Choices

Common sense says that fast food isn’t likely to be on the preferred-foods list for people with type 2 diabetes. After all, a typical fast-food breakfast can put you at or over your daily limit for fat, cholesterol, and carbohydrates. But many fast-food restaurants offer smart choices that can help you get the nutrition you need with the convenience you desire.

For starters, fast food doesn’t have to mean fat-laden fare. Planning ahead is key, says Jenny Dejesus, NP, CDE, a diabetes educator at Weill Cornell Medical Center in New York City. Many fast-food chains now feature healthier choices, and these are the restaurants you want to go to.

“If possible, look at the menu ahead of time. This way, you’ll have more time to make a healthier choice,” says Dejesus. Some chain restaurants give nutritional information for their food items online; you can find them by typing the chain name and the word “nutrition” into any search engine.

When trying to decide on the best fast-food cuisine, keep these ideas in mind:

  • Pizza may actually be a good choice for people with type 2 diabetes; just be sure to order the thin-crust type and top it with vegetables rather than high-fat meats and extra cheese. It’s also a good idea to watch portion sizes. Consider pairing a slice of pizza with a side salad for a more balanced meal that’s lower in carbohydrates, to help keep blood sugar levels more in line.
  • Tacos, burritos, and wraps can be tasty and permissible in your diet; when possible, ask for whole-wheat tortillas, and avoid any entrees that are fried. Add as many vegetables as you can on top and, if you can, add a small scoop of guacamole. The healthy fats from the avocado will help your body to absorb carbohydrates more slowly, leading to a more gradual rise and fall in blood sugar levels. Just remember that a little bit goes a long way, as guac is also high in calories.
  • Look for fast-food places that offer salad bars. These can be good for you, as long as you limit the amount of salad dressing you use and don’t load up on high-fat salad ingredients, like cheeses. Whenever possible, make your salad a more complete meal by adding a healthy protein source, such as a lean meat, fish, nuts, seeds, beans, hummus, or cottage cheese.

Keep an eye out for various healthy-diet special menu items. “Some restaurants offer foods lower in cholesterol, fat, and sodium, and higher in fiber. Many offer reduced-calorie salad dressings, low-fat or fat-free milk, and salt substitutes,” Dejesus says.

Type 2 Diabetes: Beware of Fast-Food Traps

One of the ways fast-food restaurants make money is by getting more customers to come through more quickly, pressuring you to make a fast ordering decision — and when you feel rushed, you may make the wrong choices.

Make smart rules and stick to them, like never ordering jumbo or super sizes. Keep in mind that you don’t have to eat the full portion of any food you order, especially if a chain’s “regular” portions are larger than you need. Cutting down on portion size can make a big dent in your caloric intake.

Try these additional tips when ordering:

  • Order single burgers, not double or triple patties, and go for chicken, turkey, or veggie burgers instead of beef burgers.
  • Avoid fried meats and even fried fish; instead, choose grilled or broiled sandwiches or platters.
  • Limit your toppings to vegetables, like a slice of tomato and lettuce or salsa, staying away from high-fat sauces, dressings, and mayonnaise.
  • Some restaurant items should be avoided, including croissants and croissant-based sandwiches, large muffins, and bagels, as well as ice cream and other desserts, especially pies.

Armed with information — and a super-size serving of willpower — you’ll be able to make better choices and take advantage of the convenience of fast food without it taking a toll on your health.

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Is Pizza Safe to Eat with Diabetes?

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If you have diabetes, you’ve probably heard that you should avoid or reduce your consumption of certain foods and drinks, including sugary beverages, refined grains, and candy.

Of course, it’s best for everyone, not just those with diabetes, to follow a nutrient-dense, whole-foods diet that contains plenty of protein, healthy fat, and fiber.

That said, on occasion, people with diabetes can enjoy foods that are often viewed as “unhealthy,” including pizza.

This article explains how people with diabetes can safely eat pizza and provides tips for healthy eating habits for those with diabetes.

The short answer to this question is yes, people with diabetes can enjoy all types of pizza.

However, it’s a good idea for all people, not just those with diabetes, to limit their intake of pizza. Here’s why.

High in refined and total carbs

Regardless of whether you have diabetes, healthcare professionals generally recommend limiting your intake of refined carbs, including the white flour used to make pizza crust.

But people with blood sugar management issues, such as those with diabetes, need to be particularly mindful of the amounts of refined and total carbs they’re consuming.

Refined grains are stripped of certain nutrients like protein and fiber, and they have a greater effect on blood sugar levels.

On the other hand, whole, unrefined grains or other nutrient-dense carb sources, such as fiber-rich fruits and starchy vegetables, tend to affect blood sugar levels less (1, 2).

What’s more, research has linked diets high in refined carbs and ultra-processed foods like frozen pizzas with the following (2, 3, 4):

  • an increased risk of type 2 diabetes
  • higher fasting blood sugar levels
  • higher hemoglobin A1c — a marker of long-term blood sugar management

In general, if you have diabetes, it’s a good idea to monitor your total carb intake, including the types of carbs you’re consuming. This is because carbs are the macronutrient that has the greatest effect on your blood sugar levels.

Depending on the type, a 100-gram slice of cheese pizza can pack around 30 grams, or two servings, of carbs, while providing a relatively small amount of protein and minimal fiber (5).

Keep in mind that the carb content of a pizza slice can be much higher depending on the thickness of the crust, the size of the slice, and the toppings.

So, if you were to eat two slices of cheese pizza, you could be consuming around four servings, or 60 grams, of carbs, which is a significant amount.

According to the Food and Drug Administration (FDA), the Daily Value (DV) for carbs for someone who eats 2,000 calories per day is 275 grams (6).

High in sodium

Pizza can be very high in sodium, which can be problematic for some people, especially those with diabetes.

For example, two slices (200 grams) of Pizza Hut cheese pizza contain 1,248 mg of sodium, which is more than 50% of the recommended daily sodium limit of 2,300 mg (5, 7).

This is a concern because people with type 2 diabetes are more likely to have high blood pressure, which can be affected by a high salt intake (8).

High in saturated fat

The same two slices (200 grams) of Pizza Hut cheese pizza deliver 10 grams of saturated fat, or half of the current DV (5, 9).

A diet high in saturated fat may also worsen diabetes by contributing to insulin resistance, which negatively affects blood sugar management (10, 11).

However, this doesn’t mean that people with diabetes have to avoid pizza altogether.

It simply means you should consider moderating your intake of pizza, as well as other foods rich in refined carbs, and that the majority of your diet should comprise whole, nutrient-dense foods.

Summary

People with diabetes don’t have to avoid pizza. However, it’s a good idea to moderate your pizza intake as part of a nutrient-dense, balanced diet.

To be clear, a person with diabetes can safely have any type of pizza they want on occasion, even if it’s not the most nutritious option.

However, in general, it’s best for people with diabetes (and everyone else) to consume mostly whole, nutrient-dense foods, including vegetables, fruits, protein sources like fish and chicken, as well as beans, nuts, and seeds.

When choosing carbs, it’s best to go for nutrient-dense carb sources most of the time. These include fruits, non-starchy vegetables, and whole grains, such as oats, brown rice, and buckwheat.

If you order pizza, there are some ways to make your slice a bit more nutritious and blood-sugar-friendly.

Ingredients to choose

When deciding on a slice, opt for toppings like these:

  • For fiber: grilled veggies, including zucchini, peppers, olives, artichokes, and sun-dried tomatoes
  • For protein: roasted chicken, fresh mozzarella
  • For healthy fats: olives, pine nuts

Choosing a whole grain crust or a crust made with almond flour or cauliflower can also boost your fiber intake.

Plus, a crust made with almond flour or vegetables like cauliflower tends to be much lower in carbs than regular pizza, and it will affect your blood sugar less significantly than crusts made with white or whole wheat flour.

Just keep in mind that certain low carb pizzas, such as those advertised to people on keto diets, can be very high in calories because they’re typically much higher in fat than regular pizza.

Ingredients to limit

It’s perfectly healthy to enjoy a slice of your favorite pizza on occasion, even if it contains ingredients like extra cheese or pepperoni.

That said, if you want to make your slice healthier, it’s best to limit certain ingredients.

Here are some ingredients to watch out for:

  • processed meats like bacon, ham, and sausage
  • fried chicken and fried vegetables like fried eggplant
  • extra cheese topping and cheese-stuffed pizza crusts
  • sweet toppings like barbecue sauce and sweetened pineapple chunks
  • extra-thick crusts and deep-dish-style pizzas
  • creamy, high calorie sauces like Alfredo sauce and ranch dressing

Many specialty pizzas contain one or more of these ingredients, which can significantly increase the carb content and overall calorie load of your slice.

For example, two large slices of Papa John’s Super Hawaiian Pizza contain 80 grams of carbs and 680 calories. Plus, at 1,840 mg of sodium, this meal packs 80% of the recommended daily sodium limit.

Also, be mindful of the size of your pizza slice. Even though frozen pizzas and chain restaurants have set slice sizes, independently owned pizzerias may cut very large slices, which contain more carbs and calories per slice.

Summary

To make your slice a bit more nutritious, limit ingredients like processed meats, stuffed crusts, and creamy sauces. Instead, add nutrient-dense toppings like vegetables and grilled chicken.

If you’re a pizza lover and have diabetes, you don’t have to give up your favorite cheesy food.

Here are a few tips on how to incorporate pizza into an overall healthy diet.

  • Let go of the guilt. If you love pizza, there’s no reason to completely avoid it. It’s OK to enjoy a slice occasionally. In fact, studies show that in the short term, restricting your favorite foods can cause you to crave them even more (12).
  • Pair pizza with healthy sides. Enjoying a slice of pizza alongside a large salad with a protein source like grilled chicken or salmon is a smart way to cover all of your nutrient needs and make the meal more filling (13).
  • Go for nutrient-dense toppings that are high in fiber and protein. When ordering your pizza, choose toppings like mushrooms, spinach, and artichokes for fiber, and add a protein source, such as grilled chicken.
  • Make your own pizza at home. Making your own pizza at home is not only a fun experience but also allows you to control the ingredients. Check out the recipes below for ideas.
  • Be mindful of portion sizes. When ordering pizza, be aware of the slice sizes available. You can also choose thin crust pizzas at certain restaurants, which typically contain fewer calories and carbs.

If you break pizza down into its simplest ingredients, it’s really just flour, oil, cheese, and marinara sauce. Nothing to fear!

If you take a balanced approach to diet and nutrition, you can enjoy your favorite foods, including pizza, from time to time and not think twice about it.

Instead of fixating on one meal or one particular food, your focus should be on the overall quality of your diet.

Summary

You can incorporate pizza into an overall healthy diet, regardless of whether you have diabetes. Try pairing your slice with a fiber- and protein-rich side dish, being mindful of your portion size, and trying out some healthy homemade pizza recipes.

Making a pizza at home is a perfect way to try out new ingredients and create nutritious pizza recipes that are just as delicious as the slices you get from your favorite local pizzeria.

Here are a few ideas for homemade pizza recipes. These are a good choice for people with diabetes because they’re lower in carbs and higher in protein and fiber.

  • Zucchini pizza crust. This zucchini pizza crust is made with almond flour, zucchini, and eggs and topped with mini bell peppers, tomatoes, red onion, mushrooms, jalapeño, and mozzarella.
  • Cauliflower pizza crust. Top this low carb cauliflower pizza crust with shredded chicken, pesto, mozzarella, and spinach for a delicious and low carb pesto chicken pizza that’s packed with protein.
  • Almond flour pizza crust. This low carb almond flour pizza crust is easy to make. Top it with your choice of cheese, sauce, and veggies.

If you aren’t a fan of making pizza from scratch, there are plenty of options for making pizza at home that require minimal work in the kitchen.

Frozen pizza crust options from Cappello’s and Califlour Foods make great options for those who don’t want to make their own crust.

Simple Mills offers nutritious boxed pizza mix crust made with minimal ingredients that can be whipped up in no time with just a few simple ingredients.

Shop for Cappello’s, Califlour Foods, and Simple Mills pizza crust online.

If you have diabetes, lower carb crusts and toppings that are higher in fiber and protein are a good choice. These will affect your blood sugar levels less significantly.

Summary

Making your own pizza at home allows you to control its ingredients. Lower carb crusts, such as those made with almond flour or cauliflower, will affect your blood sugar levels less significantly than traditional crusts.

If you have diabetes, following a nutrient-dense diet is essential for optimal health and blood sugar management. However, this doesn’t mean you have to give up pizza.

Instead, enjoy a slice or two of your favorite pizza occasionally as part of a balanced diet.

Also, you can try making your own pizza at home using lower carb ingredients, such as almond flour and veggies, to make a diabetes-friendly pie that’s delicious and nutritious.

Just one thing

Like most New Yorkers, I am a big fan of pizza. However, I follow a mostly gluten-free diet, so I like to make pizza at home using simple ingredients. My favorite crust mix is from Simple Mills, and I also love Cappello’s frozen pizzas. Their White Pizza is my favorite!

Shop for Simple Mills crust mix and Cappelllo’s White Pizza online.

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Is it possible to eat pizza with diabetes?

Of course, it is best for all people, not just people with diabetes, to eat a diet rich in nutrients and whole foods that are high in protein, healthy fats and fiber.

However, sometimes people with diabetes can enjoy foods that are often considered “unhealthy”, including pizza.

This article explains how people with diabetes can eat pizza safely and provides healthy eating tips for people with diabetes.

Is pizza safe for people with diabetes?

The short answer to this question is yes, people with diabetes can enjoy all types of pizza.

However, all people, not just diabetics, are advised to limit their consumption of pizza. That’s why.

High in Refined and Total Carbohydrates

Whether or not you have diabetes, doctors generally recommend limiting your intake of refined carbohydrates, including the white flour used to make pizza bases.

But people with blood sugar control problems, such as those with diabetes, should be especially careful about the amount of refined and total carbohydrates they consume.

Processed grains are devoid of certain nutrients, such as protein and fiber, which have a greater impact on blood sugar levels.

On the other hand, whole, unrefined grains or other nutrient-dense carbohydrate sources, such as fiber-rich fruits and starchy vegetables, tend to have less of an impact on blood sugar levels (1, 2).

Moreover, studies have linked diets high in refined carbohydrates and ultra-processed foods such as frozen pizza to the following (2, 3, 4):

  • an increased risk of type 2 diabetes
  • higher fasting blood sugar
  • higher levels of hemoglobin A1c, a marker of long-term blood sugar control

In general, if you have diabetes, it is recommended that you monitor your total carbohydrate intake, including the types of carbohydrates you eat. This is because carbohydrates are the macronutrient that has the biggest impact on blood sugar levels.

Depending on the type, a 100-gram slice of cheese pizza can contain about 30 grams or two servings of carbohydrates while providing you with relatively little protein and minimal fiber (5).

Please note that the carbohydrate content of a pizza slice can be much higher depending on the thickness of the base, slice size and toppings.

So, if you ate two slices of cheese pizza, you could eat about four servings or 60 grams of carbs, which is a significant amount.

According to FDA , the daily carbohydrate requirement for a person who consumes 2,000 calories per day is 275 grams (6).

High sodium

Pizza can be very high in sodium, which can be problematic for some people, especially those with diabetes.

For example, two slices (200 grams) of Pizza Hut cheese pizza contain 1248 mg of sodium, which is more than 50% of the recommended daily allowance (2300 mg) (5, 7).

This is of concern because people with type 2 diabetes are more likely to have high blood pressure, which can be affected by high salt intake (8).

High in Saturated Fat

The same two slices (200 grams) of Pizza Hut Cheese Pizza have 10 grams of saturated fat, or half the current daily value (5, 9).

A diet high in saturated fat can also exacerbate diabetes mellitus by promoting insulin resistance, which negatively affects blood sugar control (10, 11).

However, this does not mean that people with diabetes should avoid pizza altogether.

This simply means that you should consider cutting down on pizza and other refined carbohydrate-rich foods, and that a large portion of your diet should include whole, nutrient-dense foods.

Summary:

People with diabetes should not avoid pizza. However, it is recommended to reduce pizza consumption as part of a balanced, nutrient-dense diet.

What is the best pizza for people with diabetes?

To be clear, a person with diabetes can eat any pizza they want from time to time, even if it’s not the healthiest option.

However, in general, people with diabetes (and everyone else) are better off eating mostly whole, nutrient-dense foods, including vegetables, fruits, protein sources like fish and chicken, and beans, nuts, and seeds.

When choosing carbohydrates, it is best to prioritize nutrient-rich carbohydrate sources most of the time. These include fruits, non-starchy vegetables, and whole grains such as oats, brown rice, and buckwheat.

If you’re ordering pizza, there are several ways to make your slice more nutritious and blood sugar safe.

Ingredients of your choice

When choosing a pizza, choose the following toppings:

  • For fiber : Grilled vegetables, including courgettes, peppers, olives, artichokes and sun-dried tomatoes
  • For protein : baked chicken, fresh mozzarella
  • For healthy fats : olives, pine nuts

Choosing a whole grain or almond flour or cauliflower base can also increase your fiber intake.

In addition, almond flour bases or vegetable bases such as cauliflower typically contain far fewer carbohydrates than regular pizza bases and affect blood sugar levels less than white or whole grain flour bases.

Just be aware that some low-carb pizzas, such as those advertised for people on a keto diet, can be high in calories because they tend to be much fatter than regular pizza.

Ingredients to limit

It’s perfectly healthy to occasionally enjoy a slice of your favorite pizza, even if it contains ingredients such as cheese or pepperoni.

However, if you want to make your slice healthier, it’s best to limit certain ingredients.

Here are some ingredients to watch out for:

  • processed meats such as bacon, ham and sausage
  • fried chicken and fried vegetables such as fried eggplant
  • additional cheese toppings and cheese toppings for pizzas
  • sweet toppings such as barbecue sauce and sweetened pineapple chunks
  • extra thick bases and deep dish style pizza
  • creamy, high-calorie sauces such as alfredo sauce and ranch dressing

Many branded pizzas contain one or more of these ingredients, which can greatly increase the carbohydrate content and total calories of your pizza slice.

For example, two large slices of pizza may contain 80 grams of carbohydrates and 680 calories. Plus, at 1840 mg of sodium, this meal contains 80% of the recommended daily allowance for sodium.

Also keep in mind the size of your pizza.

Summary:

For a more nutritious slice of pizza, limit ingredients such as processed meats, stuffed crusts, and creamy sauces. Instead, add nutrient-dense toppings like vegetables and baked chicken.

Tips for Pizza Lovers

If you’re a pizza lover and diabetic, you don’t have to give up your favorite cheese food.

Here are some tips to include pizza in your overall healthy diet.

  • Get rid of guilt . If you love pizza, there is no reason to avoid it completely. It’s okay – sometimes there is a piece. In fact, research shows that in the short term, limiting your favorite foods can make you crave even more of them (12).
  • Combine pizza with healthy meals . Enjoying a slice of pizza along with a large salad with a protein source like grilled chicken or salmon is a smart way to meet all your nutritional needs and make the meal more satisfying ( 13Trusted Source ).
  • Choose nutritious toppings that are high in fiber and protein . When ordering pizza, choose fiber-rich toppings like mushrooms, spinach and artichokes, and add a protein source like grilled chicken.
  • Make your own pizza at home . Making pizza at home is not only a fun activity, but also the ability to control the ingredients.
  • Be aware of portion sizes . When ordering pizza, pay attention to the available slice sizes. You can also opt for thin-based pizza at certain restaurants, which are usually lower in calories and carbs.

If you break down a pizza into its simplest ingredients, you get just flour, vegetable oil, cheese and marinara sauce. Nothing to fear!

If you take a balanced approach to diet and nutrition, you can enjoy your favorite foods from time to time, including pizza, without having to think twice about it.

Instead of focusing on one meal or one particular food, you should focus on the overall quality of your diet.

Summary:

You can include pizza in your overall healthy diet, whether or not you have diabetes. Try pairing your slice with a side dish rich in fiber and protein, mindful of serving size, and trying out some healthy homemade pizza recipes.

Wrapping Up

  • If you have diabetes, a nutrient-dense diet is essential for optimal health and blood sugar control. However, this does not mean that you need to give up pizza.
  • Instead, enjoy an occasional slice or two of your favorite pizza as part of a balanced diet.
  • Alternatively, you can try making pizza at home using low-carb ingredients such as almond flour and vegetables. Such pizza is not only tasty and rich in nutrients, but also does not affect diabetes.

Anatoly Dementiev

General practitioner, Candidate of Medical Sciences, nutrition expert. Graduated from the Leningrad State Medical University. acad. I.P. Pavlova.