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Are pizza and bread really fattening?

There is no single food that makes you fat (or thin), much less a macro nutrient. Our body needs everything: carbohydrates, proteins, fats, sugars, fiber, vitamins... etc. etc. The important thing is to take them while trying to respect a certain balance between them without exceeding one's weekly caloric needs.




 24 April
Pizza e pane fanno ingrassare

Are pizza and bread fattening?


How many times have you heard nutritionists or supposed nutritionists say not to eat Pizza and bread because they are fattening, because the glycemic index, because sugars, because here because there…


What they say is not wrong in absolute terms, but it is completely decontextualized. Do you eat carbohydrates on your own in a meal or do you eat multiple foods each with different characteristics?


Analyzing the “effects” of a single macro nutrient (in this case the carbohydrates of cereals) taken within a complete meal is like saying that the earth is not round because from Gallarate Beach you see the flat horizon line.


What it means to gain weight

Gaining weight, as the word itself says, means accumulating fat that has little to do with weight. Being the fat rather light it is more a matter of volume.


And when do we accumulate fat?

When in a rather long period of time, let’s say a week, ten days, we eat more calories than our body requires.

Point and stop. There is nothing else, we gain weight because we eat more than we should and not because we eat pasta, pizza or bread.


Then why if I eat pizza do I “gain” 1Kg?

Stop for a second, you don’t gain 1Kg with a pizza, whatever it is. A caloric surplus of at least 9,000 Kcal is required to accumulate one kilogram of fat.


Simply accumulate liquids, because the carbohydrates contained in the pizza are assimilated as glycogen by the body and for each gram of glycogen, you store 3g of water.


Which is bad if the next day you have to participate in Mr. Olimpia, but it is completely irrelevant to us mere mortals.


So “gaining weight” and “gaining weight” are two different things like “losing weight” and “losing weight.”


If from tomorrow you stop eating pasta, bread and pizza while keeping your weekly caloric intake unchanged, you will lose weight (for a period) but you will not lose weight, that is, the amount of body fat will remain the same and you will have gotten rid of fluids only.


If, on the other hand, as of tomorrow, while continuing to eat bread, pizzas, buns, and whatever, you manage to take in fewer calories per week than you consume, your body will begin to use body fat to make up for the missing calories.

In this case, the weight decrease will be less sudden but effective weight loss will be triggered.


As the good ones say: you lose weight (so you lose fat) if you maintain a low-calorie diet.


So can I eat pizza or not?

It tends to be, but which pizza?


Most nutrition luminaries from social talk about pizza as if all the evil is in the dough and bread as if in a meal we eat it like this, alone, without vegetables or without meat or without legumes or whatever.


Carbohydrates in cereals are fattening… How many? In what lifestyle? In which subject? Paired with what? In what diet regimen?


High glycemic index promotes fat storage…. Except that the glycemic load and not the index should be considered, but then the calculations are done on the whole meal and not on the individual food or worse on the individual macro nutrient.


But even then the statement is partially valid (one must always consider nutrition in its entirety) only in subjects who are already overweight and sedentary… Thank [bleep] I would be inclined to say.


And back to the question of questions,“Do you eat cooked dough without filling?


A Margherita pizza has about 1000K calories of which almost half is in the filling (including EVO oil).


A Neapolitan friarielli, sausage and provolone pizza or a frankfurter and fries can reach 2000K calories.


Two thousand kilo calories is the daily caloric requirement of a person who does constant physical activity of good intensity, understand that the problem is not the pizza, but what you put on it.

And it matters little that it is topped with oil from over there and mozzarella cheese from cows raised listening to Beethoven.


You are eating more in one course than you should eat in an entire day, so you will be very thirsty from the concentration of salt and will struggle to digest from the frighteningly large amount of food ingested.


But you probably WON’T get fat because during the rest of the week you took in fewer calories than you needed, right?


Of course you won’t lose weight either, but that’s something.


How to deal with bread, pasta and the like

The same applies to bread, pasta, and anything made with cereal flour.

It doesn’t matter what I eat, but how much I eat and what I accompany it with.


It is one thing to eat 80g of bread (whole wheat or white is the exact same thing) with 200g of chicken breast and 100g of lettuce.


Another is 80g bread with Pulled Pork, bbq sauce and crispy bacon. Perhaps with bread toasted in bacon grease.


The former is a meal you could eat every day, the latter I eat on a weekend with friends and all the cons.


But again, if in the norm I feed myself properly and have a good standard of living, I will not do much damage.

I will probably sleep a little worse at night and on Monday in the gym I will suck more than usual, but no matter, in 2 or 3 days everything will be back to normal.


How much does the type of flour affect

We are very close to absolute cosmic zero. We are talking about micro variations that, when observed within a healthy, balanced diet, are of no consequence.


Of course, a bread made with a stone-ground type1 or type 2 flour will be tastier as will bread made with spelt or durum wheat.

But more or less the carbohydrates are the same, the calories pure, and the difference in fiber is small. So choose to eat the bread you like best in the right amounts.


Or you might consider using pure whole grain flours, but bread made with 100 percent whole grain flours has about the same nutritional values as a “white” bread with the advantage of satiating a little more but with the fantastic texture and cardboard flavor (but about taste I do not argue is just my personal opinion).


Riasuntazzo ugly

To sum up, there is no single food that makes you fat (or slim), much less a macro nutrient.


Our body needs everything, carbohydrates, proteins, fats, sugars, fiber, vitamins… etc. etc.

The important thing is to take in all nutrients (macro and micro) while trying to respect a certain balance between them without exceeding one’s weekly caloric needs.


Of course you may be wondering, what title do I have to make these statements.

Absolutely none, but this article was written under the supervision of Dr. Alex Ferrini, sports nutritionist, athlete and personal trainer whose profile link I leave you with: alex_ferrini_nutritionist


Everything I have described besides being my personal experience as a 50-year-old almost sportsman, finds confirmation in the guidelines of the Ministry of Health and is corroborated by a great many scientific and academic texts.
At this link: recommended books, you can read a nice article from Project Invictus with recommended texts to delve into the topic properly.


Over and out for today, and we’ll read on to the next article.


Bye guys, see you next time!

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