Bhakti Paun Sharma
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Written By: Bhakti Paun Sharma | Updated : February 8, 2017 9:50 AM IST
Indians love pizza. It s a tempting dish with all the cheese and toppings. Pizzas are not completely unhealthy. In fact, for those who enjoy all the vegetable toppings that go on a pizza, it may turn out to be a nutritious choice though a little high in calories. Switching the high-calorie ingredients with low-calorie ones is easy so that you can enjoy a healthy pizza. Ms Seema Singh, Chief Clinical Nutritionist, Fortis Flt. Lt. Rajan Dhall, Vasant Kunj, New Delhi analyzes various pizza toppings and tells you how you can make your version healthy:
Capsaicin present in jalapenos is found to have anti-bacterial, anti-carcinogenic, analgesic, and anti-diabetic properties. It also reduces the LDL-cholesterol levels in obese individuals. Fresh jalapeno peppers are a rich source of vitamin-C while ripe fruits have more of this vitamin than raw greens. 100 g provide about 118.6 g or about 198% of RDA.
It contains valuable antioxidants such as vitamin A, and flavonoids like beta-carotene, alpha-carotene, lutein, zea xanthin, and cryptoxanthin. Jalapeno chilies characteristically contain more pyridoxine, vitamin E, vitamin K than other varieties of peppers. Vitamin K increases bone mass by promoting positive osteotropic activity in the bones. It also has the beneficial effect in Alzheimer's disease patients by limiting neuronal damage in their brain. Jalapenos are low sodium and low calories 1 cup = 29 kcal
Olives compose healthy fat in the form of monounsaturated fatty acids (MUFA) like oleic acid (18:1) and palmitoleic acid (16:1) that help lower LDL or "bad cholesterol" and increase HDL or "good cholesterol" in the blood. A diet which is rich in monounsaturated fatty acids helps to prevent coronary artery disease and strokes by favouring healthy blood lipid profile.
Olives are a moderate source of calories. 100 g = 115 calories. Their calorie content basically comes from fats.
Mushrooms contain 15 calories per cup and 2.2 grams of protein. It is recommended for the males as its intake helps prevent prostate cancer. Mushrooms are also a source of selenium which protects against the free radicals.
Sundried tomatoes
One cup of sun-dried tomatoes has 139 calories, 8 grams of protein and 7 grams of fibre. One-cup serving of sun-dried tomatoes has 39 percent of the recommended daily intake of potassium, which is essential for muscle contraction and the transmission of nerve impulses. The same serving size provides 23 percent of the daily intake of thiamine and riboflavin, as well as 31 percent of niacin. You ll also receive 19 percent of the daily intake of vitamin K, which is necessary for blood clotting and regulates bone mineralisation.
The nutritional profile of tomatoes diminishes quickly after they're picked off the vine due to their high moisture content, but drying can preserve tomatoes while retaining flavour. With high levels of lycopene, the antioxidant levels in sun-dried tomatoes can help lower your risk of cancer and age-related diseases like cataracts and macular degeneration. Tomatoes packed in oil should always be avoided as they are generally very low in quality and high in calorie.
Feta cheese
It is a low-fat cheese and gives you a bold tangy taste. You can reduce the amount of mozzarella and parmesan and add a few pieces of feta instead.
Mozzarella cheese
It naturally has slightly less fat, including saturated fat, than other types of cheese. It s best if you can get your pizza with fresh mozzarella, which will be lower in sodium than the processed.
Baby corn is a low-calorie vegetable with 25 calories per 1/2-cup serving in comparison to the regular corn kernels. It also aids digestion and prevents anaemia.
Pepperoni
Pepperoni is not a healthy pizza topping as it is a fatty meat. Switch it with slices of salami, turkey, bacon or chicken sausage. Here s why you should stop eating sausages and salami.
Sausages
Chicken sausages are a better choice than the classic pork sausage which is very high in fats. Read: 6 reasons why sprinkling oregano on your pizza is a good idea.
Some more tips to make pizza healthy:
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