Is Pizza Safe to Eat with Diabetes?

If you have diabetes, you’ve probably heard that you should avoid or reduce certain foods and drinks from your diet, including sugary beverages, refined grains, and candy. But what about pizza? Is it safe to eat?

It’s best for everyone, not just those with diabetes, to follow a nutrient-dense diet that prioritizes whole foods and 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.

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Is pizza safe for people with diabetes?

The short answer: 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.

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

• an increased risk of type 2 diabetes
• higher fasting blood sugar levels
• higher hemoglobin A1c, which is 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, one slice of cheese pizza, which is around 100 grams (g), can have around 30 g, or two servings, of carbs while providing a moderate amount of protein and minimal fiber.

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 g, of carbs, which can be a significant amount of refined carbs in one sitting.

The Dietary Guidelines for Americans recommends getting 45–65% of total daily calories from carbohydrates. For someone who eats 2,000 calories, this calculates out to 225–325 g carbs daily.

High in sodium

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

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

This is a concern because people with type 2 diabetes are more likely to have high blood pressure, which high salt intake can affect.

High in saturated fat

The same two slices (200 g) of Pizza Hut cheese pizza deliver 10 g of saturated fat, or half of the daily recommended limit for someone following a 2,000-calorie diet.

A diet high in saturated fat may also worsen diabetes by contributing to insulin resistance, which impairs blood sugar management.

However, this doesn’t mean 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.

What are the best types of pizza for people with diabetes?

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, and lean 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. It will affect your blood sugar less significantly than crusts made with white or whole wheat flour.

Choosing a thin crust option over a regular pan/thick crust can also help slightly reduce carb intake as well.

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 consider watching 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 The Works Pizza contain roughly 80 g of carbs and 730 calories. Plus, at 1,744 mg of sodium, this meal has 75% 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.

Healthy tips for pizza lovers

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.
• 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.
• 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 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 down pizza 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.

Nutritious pizza recipes

Making 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 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 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.

Frequently asked questions

Below are some commonly asked questions about diabetes and diet.

Will pizza raise blood sugar?

Pizza can be high in refined and total carbs, sodium, and saturated fat, which can negatively affect your blood sugar levels.

If you have diabetes, pizza can be incorporated into a balanced diet, but consider the following options to better manage your blood sugar levels:

• pair your pizza slice with a fiber- and protein-rich side dish
• be mindful of portion sizes
• try out some healthy homemade pizza recipes
• eat lower carb crusts and toppings that are higher in fiber and protein

What junk food can you eat with diabetes?

Junk food typically features very high amounts of sugar, sodium, saturated fat, and refined carbohydrates, which is not suitable if you have diabetes.

That said, at times, it can be hard to avoid junk food. Planning ahead or creating meals from scratch is not always feasible.

If you have diabetes and are going to eat junk food, consider the following:

• avoid super-sized portions
• ask for meals without full fat dressings or sauces
• choose a salad or veggie-based meal where possible
• try a “no bun” burger or lettuce wrap
• avoid fried or breaded fish or poultry
• swap sodas, smoothies, and fruit juice for plain or sparkling water or tea

Can you eat a hamburger with diabetes?

If you have diabetes, it’s possible to enjoy the occasional hamburger. But it’s important to make mindful choices to keep blood sugar levels in check.

Here are some ways to make a hamburger healthier:

• try a lean meat or veggie option, and leave out the cheese and mayonnaise
• go “bun-less” to reduce calories, and order more salad but limit the dressing
• ask to top your burger with extra vegetables, like lettuce, tomato, onion, peppers, mushrooms, and pickled vegetables

The bottom line

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 pizza at home using lower carb ingredients, such as almond flour and veggies, to make a diabetes-friendly pie that’s delicious and nutritious.