Italian food that’s actually bad for you 

When it comes to nutrition, not all Italian cuisine is created equal.

While choosing from a menu, we often don’t consider that vitamins, minerals, fat, carbs, calories, and a host of other nutritional elements differ wildly from one option to the next. 

Is Italian food unhealthy? No. While a few Italian dishes do measure high in salt and fat, others are fantastic for your body.

Portion sizes also come into play. Italian tastes so good, it’s easy to get carried away. Foods fine in moderation, end up delivering too much fat to your system.

So, how do your Italian favourites measure up?

The indulgences

Think of these favourites as meals saved for special occasions, rather than a staple on the family menu a few times a week.

Dishes with plenty of butter, cream, and cheese are high in salt and saturated fats, and not the best choices if watching weight, or for those concerned about cholesterol levels and heart health.

Pasta sauces like carbonara and alfredo, lasagne, and a cheesy risotto can be replete with saturated fats and salt. That Aussie favourite, chicken parmigiana, is a heavy calorie hit.

For those who can’t imagine Italian without a slice of pizza, go for a thin base over deep base, and try to incorporate more vegetable than processed meat toppings.

Better alternatives

When in doubt, choose a red sauce for pasta. Generally, napolitana, marinara, and even bolognaise sauces with a tomato base boast more health benefits than creamy sauces.

Lycopene in cooked tomatoes is believed to help reduce the risk of various forms of cancer, including prostrate. Why not order bruschetta?

Chicken cacciatore and minestrone soup are filling, tasty, and good for your body, packed with protein and a range of vitamins and minerals.

Italian cuisine beautifully celebrates luscious vegetable and seafood dishes. Choose grilled, steamed, baked or stewed. 

The extras

Crumbed fried and deep fried sides bring carbs and fats to the party. Garlic bread is another high-fat culprit where butter and carbs mount up, especially if you over-indulge.

Order antipasti, with a focus on seafood, olives, pickled vegetables (giardiniera) and pesto: the blend of herbs, garlic, nuts, and olive oil are rich with healthy fats and antioxidants. 

Have you tried artichoke hearts? They’re a great source of antioxidants, and full of potassium.

A beautiful side salad, with the right dressing, is healthy – just watch out for Caesar salad dressing. Rocket salad with a balsamic dressing is tasty.

Desserts

Many consider Italian food desserts scrumptious indulgence. Best to grade on a curve, and opt for healthier rather than healthiest. Practise portion control.

Cannoli and tiramisu are popular Italian desserts. While high in fats, sugar and carbs, they do offer protein and calcium. If you can’t resist, stick to a small serving.

Desserts with a fruit and ricotta base may be a better choice, depending on the recipe. Lemon granita, a shaved ice dessert, is probably your best bet.

Explore Italian cuisine

It’s worth noting that traditional Italian food dishes can differ from modern commercialised takes. Before cooking an Italian meal, why not research regional specialities?

Polenta, used in both sweet and savoury dishes, is a nutritional addition to any menu, containing vitamins, minerals, protein and fibre. Quail and polenta are a delicious combo.

Italians love protein-rich meals. Broad beans are bursting with flavour and nutrients, as are walnut pasta sauces and dips. Steak, chicken and seafood are common.

Sicilian dish tonno alla stemperata celebrates tuna in white wine vinegar with olive oil, onion, capers, celery, green olives, herbs, chilli, and garlic, although ingredients can vary.

Getting creative

Italian food is beloved, and finding ways to capture the flavour while making a meal healthier or suited to your specific dietary needs is popular.

Truffles are another nutrient-rich gem found in Italian cooking that inspires foodies. The smallest amount adds a smoky, rich flavour to everything from salad to steak.

From pasta replaced with spiralled vegetables to vegan zabaglione (a dessert traditionally made with sweet wine, egg yolks, and sugar), it’s worth seeing what’s out there.

Have you tried lasagne soup, while dialling back the cheese? Or a pizza base made from blended cauliflower? The possibilities are almost endless.

What dish do you love that turned out to be less healthy than you thought? Let us know in the comments section below.

Also read: How to build a better bolognaise