Discover how pizza affects your blood sugar levels and learn strategies to improve your glucose response while still enjoying your favourite meal.

Key takeaways

• Pizza can contain carbohydrates, proteins, fibre and fats. The carbs in the crust, sauce, and certain toppings have the most significant impact on blood sugar.
• Blood sugar levels after pizza can vary depending on factors such as crust type, toppings, portion size, and individual insulin sensitivity.
• To improve your glucose response to pizza, choose a whole grain or vegetable-based crust, add more vegetables and lean proteins, make your sauce, and manage your serving size.

Pizza is a popular food choice for many people, but have you ever wondered how it affects your blood glucose levels? In this article, we'll delve into how pizza may affect your blood sugar and how you can improve your glucose responses.

What are the macronutrients in pizza?

Pizza typically consists of the three main macronutrients: carbohydrates, proteins, and fats. These macronutrients all play a role in how your body responds to pizza in terms of blood sugar levels.

Carbohydrates

The primary macronutrient that affects blood sugar levels is carbohydrates. Carbohydrates in pizza come from the crust, sauce, and certain toppings such as high-starch vegetables. The amount of carbohydrates present in pizza can impact your blood sugar levels, especially for people with diabetes or insulin resistance.

Proteins

Protein in pizza comes mainly from the cheese and meat toppings. Protein does not raise blood sugar levels as much as carbohydrates. However, when consumed with carbohydrates, it can help to stabilise blood sugar levels.

Fats

Fats in pizza come from the cheese, meat toppings and added oils. Fats can slow down the absorption of carbohydrates, potentially reducing blood sugar spikes.

Fibre

Fibre in pizza comes from the base and vegetable toppings. Fibre is an essential component of a healthy diet that contributes to digestive health, blood sugar regulation, and satiety.

What happens to your glucose levels when you eat pizza?

Firstly, it's important to remember that blood sugar levels are not the only measure of health when it comes to enjoying pizza. Adopting a holistic approach to health encompasses various factors, including your nutrition, sleep, exercise and stress. Therefore, it's crucial to maintain a comprehensive perspective when analysing your glucose responses for an individual meal.

When you eat pizza, the carbs in the crust, sauce, and toppings break down into glucose. This process starts in your mouth and continues in your small intestine with the help of various enzymes.

As the carbs break down, the glucose enters your bloodstream, causing your blood sugar levels to rise. To help manage this increase, your body releases insulin, a hormone that helps your cells use or store the glucose for energy.

Insulin helps glucose get into your cells by unlocking them, which then stabilises your blood sugar levels. The time it takes for your blood sugar to return to normal can vary between individuals.

The normal blood sugar after pizza varies from person to person. Your unique glucose response to pizza can depend on factors such as:

• Type of crust
• Topping selection
• Portion size
• Individual insulin sensitivity
• Presence of other macronutrients like protein and fats
• Timing of consumption
• Your overall lifestyle including your stress levels, sleep and exercise

How to improve your glucose responses

When eating pizza, there are many ways you can tweak your meal to improve your glucose response if it's something you'd like to work on. Some strategies include:

• Choose a different crust: opt for a whole grain or vegetable-based pizza crust, such as cauliflower or chickpea. These options typically have a lower glycaemic index and are higher in fibre, which can help prevent blood sugar spikes. If you usually have a deep dish crust, try a thinner base to reduce the carbohydrate load.
• Add toppings: add more colourful vegetables and lean proteins to your pizza. This will not only improve its nutritional profile but also help stabilise high blood sugar levels.
• Make your pizza sauce: aim to minimise store-bought pizza sauces with high sugar and sodium content. Instead, make your sauce using simple, fresh ingredients like tomatoes, onions, garlic, and herbs.
• Adjust portion size: be mindful of portion sizes and consider pairing your pizza with a side salad to help manage blood sugar levels.

Monitoring your blood sugar after pizza consumption

If you want to understand how your body responds to pizza and other foods, consider using a continuous glucose monitor (CGM). A CGM provides real-time information about your glucose levels, allowing you to see how different foods, like pizza, affect your blood sugar. The Vively app, paired with a CGM, can help you make food choices that suit your body and help you to achieve your health goals.

Remember to always consult with your healthcare professional before making significant dietary changes, especially if you have diabetes or other health conditions.