Amidst a thriving global market for unwholesome junk and fast food, it is rare to find delectable dishes that promote both health and taste. But the solution lies in cucina Italiana, which balances culinary indulgences without compromising the overall well-being of consumers.
As someone who has had the pleasure of tasting my way through Italy, I can attest that the country’s cuisine is not only delicious but also remarkably healthy. During my time living and traveling through cities like Rome, Florence, and Venice, I’ve come to understand why Italians are among the healthiest people in the world, despite their love for pasta, pizza, and cheese.
Planning ahead for a healthy Italian vacation can make your trip both enjoyable and nourishing. Before setting off, I always research local markets and eateries known for their fresh, seasonal produce. In Rome, for instance, Campo de’ Fiori is a vibrant market where I pick up sun-ripened tomatoes, fresh basil, and other Mediterranean staples. Booking accommodations with kitchen facilities allows me to prepare wholesome meals using these ingredients, balancing out the indulgent dining experiences. Scheduling activities like walking tours in Florence or cycling through Tuscany not only lets me explore the stunning landscapes but also keeps me active. I make it a point to stay hydrated with plenty of water and enjoy light, refreshing meals during the hotter months. By planning meals and activities in advance, I ensure my vacation is a perfect blend of indulgence and well-being, embracing the Italian lifestyle to its fullest. This approach to travel not only enhances the experience but also aligns with Italy’s reputation for health and longevity.
I often pondered how daily servings of pizza and pasta, laden with high-calorie cheese and oil, didn’t lead to higher obesity rates.
According to the last Bloomberg Global Health Index survey (2024), Italy ranked as the second healthiest country in the world, just after Spain. Notably, both Spain and Italy follow the Mediterranean Diet, which consists of healthy fats (primarily extra virgin olive oil – EVOO), whole grain cereals, nuts and seeds, fish and poultry, fresh fruits, and plenty of seasonal vegetables.
But how is it that, despite daily servings of pizza and pasta containing copious amounts of high-calorie cheese and oil, Italians have one of the lowest adult obesity rates and quite high life expectancy compared to the US, UK, and many other developed countries?
The causes are multi-factorial. Apart from genetics, social, cultural, and natural environment, and an active lifestyle (Italians walk frequently and often enjoy a “passeggiata”), the answer lies in their dietary habits, cooking methods, and ingredients in the Mediterranean diet that make Italians so slim and healthy.
Elaborating on it, Dr. Elisa Finco, nutritionist and food educator from Treviso and Padova, says, “The widespread use of extra virgin olive oil containing vitamins and antioxidants is a source of good fats that cleans the arteries and keeps the heart healthy. Pasta and cereals such as rice provide ready-to-use energy. When consumed in moderation, they aid in active metabolism and do not make one fat. Furthermore, the Italian culinary tradition values local products which are fresh and very rich in nutrients as they are consumed respecting seasonality.”
Though Italian dishes have innumerable innovations, the country’s culinary staples are primarily dominated by pizza, pasta, gelato, tiramisu, vino (wine), and formaggio (cheese), and again, these have hundreds of readily available varieties. It is the manner of cooking, the ingredients used, and the eating plan that often determine the health benefits apart from the taste.
Francesca Orsini, a school teacher from Roma, explained to me how she cooks meat: “We use healthier cooking methods such as steam cooking rather than deep frying or, for example, cooking meat on the griddle using a little olive oil. These tactics automatically lower the calorie intake.”
From bright red cherry tomatoes, yellow-red bell peppers, orange-colored carrots to green basil leaves, Italians also use a variety of antioxidant-rich colored vegetables while choosing the raw ingredients. Also, if fitness freaks want to skip the cheese altogether yet savor a pizza, they can indulge in Pizza Marinara sans mozzarella but with tomato paste sauce instead.
As per the World Health Organisation (WHO), for the Italians, socio-cultural factors including shared eating practices, preparing and enjoying meals with family and friends, cooking more at home than eat-outs and takeaways, and eating locally sourced organically grown food, post-meal siestas, and lengthy meal times have contributed to health benefits.
In the town of Lucca, I joined a local family for a Sunday meal. We ate homemade lasagna and eggplant parmigiana, followed by a long, leisurely “passeggiata” through the historic streets, embodying the Italian habit of maintaining the equilibrium between taste and health.
As in the rest of the world, so in Italy too, the climate is changing from moderate summers to days of heat waves in July-August. Italians are modifying their food choices to beat the heat.
I remember surviving a particularly hot August in Puglia by snacking on juicy watermelon and crisp cucumber salads.
“We cope with the heat by drinking plenty of liquids and eating lighter plant-based dishes. The first courses or appetizers are usually based on fresh fruit and vegetables. Sometimes we eat tomato salad with tuna or pieces of chicken while limiting the consumption of too high-calorie multiple courses that require time to digest,” adds Francesca.
Nutritional biologist Dr. Luca Agostini from Veneto-Venezia-Padova region avers, “During summer, the increase in sweating and perspiration causes loss of water, vitamins, and minerals. So stay hydrated and consume seasonal fresh fruits and vegetables.”
“Yogurt with fruits without added sugar can be an excellent snack. Don’t neglect dry fruits (almonds, walnuts, etc.) rich in ‘good’ fats, minerals, and fiber. Moderate the consumption of elaborate high-fat dishes. Opt for cooking methods that keep the minerals and vitamins unchanged and also minimize the requirement of salt during preparation,” he says.
Cheese and olive oil are an integral part of cibo Italiano. High-calorie cheese and oil are a no-no for those trying to lose weight or stay heart-healthy. Therefore, experts advise keeping their consumption in check and also recommend low-fat categories of cheeses.
Dr. Luca says, “Cheeses are essential for protein and calcium intake and for bone health. A balanced diet includes fresh low-fat cheeses combined with cereals and vegetables. Light cheeses, that is, those with a fat content of less than 20%, and in particular fresh cheeses, can be eaten twice or thrice a week. Examples include cottage cheese, ricotta, quark, Greek feta, primo sale, scamorza, stracchino, which can also be used instead of mozzarella in pizza and as a condiment in pasta.”
Dr. Elisa adds, “Mature cheeses raise cholesterol if eaten frequently and in large quantities. But they are at the same time an excellent source of proteins and minerals, so inserting them correctly combined with a source of carbohydrates and fiber (vegetables) constitutes a balanced meal. Especially for athletes, ricotta (very rich in leucine helps muscle protein synthesis) and parmesan (rich in proteins) are important.”
As for olio d’oliva, one to four servings (tablespoons) of extra virgin olive oil per day is recommended by the Cleveland Clinic. It should be used instead of vegetable oil and animal fats (butter, sour cream, mayonnaise). Drizzle the oil on salads, cooked veggies, or pasta, or use it as a dip for bread.
It is rightly said that Italians usually do not consume caffellatte (coffee with milk) post-midday. Even though cappuccino and vino are integral to Italian culture, Italians are careful about the quantity and time of consumption.
“I recommend not drinking more than three cups of coffee a day while for wine, as per dietary guidelines, it is advisable not to exceed one daily alcoholic unit for women and two daily alcoholic units for men. Personally, I recommend occasional alcohol consumption, say two to four units per week,” told me Dr. Elisa.
There would also be those travelers who suffer from various food allergies– especially intolerance to items such as gluten, soy, nuts, lactose, and seafood are common. However, they too can enjoy Italian food as gluten and lactose-free alternatives, as well as vegetarian and vegan options, are available in Italy. I’ve enjoyed gluten-free pasta made from rice and corn, which tastes remarkably close to the traditional version.
“Allergic people should try to consume naturally found foods without gluten such as rice, corn, buckwheat, millet, amaranth, and quinoa rather than packaged ready-to-eat gluten-free products because the latter is higher in calories, fats, and sugars than their traditional counterparts and they also have a higher glycemic index and a lower satiating effect,” cautions Dr. Luca.
Additionally, if you find yourself experiencing allergy symptoms or need urgent care while traveling in Italy, Doctorsa offers online doctor services for tourists, providing assistance within minutes for minor ailments.
Dr. Luca also suggested some wholesome dishes without an overdose of olive oil, sweet syrups, creamy sauce, and cheese. These include salad with cucumbers, carrots, cherry tomatoes instead of croutons (but with corn), tuna (not canned) with beans and chickpeas, and flakes of Pecorino Romano cheese.
“Pancakes can be made using oat flour rather than using usual bleached white flour. Also, instead of using sugar, add naturally sweet fresh fruits to taste. To make one’s diet healthier, low-fat milk, yogurt, and egg whites are recommended, and limiting alcohol intake and bakery products is a must,” he adds.
“Italy is not only a haven for traditional culinary delights but also offers a variety of vegan options that cater to the growing number of plant-based eaters” , says Prof. Antonio Puccetti who teaches internal medicine at the University of Genoa. Italian cuisine, rich in fruits, vegetables, grains, and legumes, naturally lends itself to vegan adaptations. Popular dishes such as pasta al pomodoro, risotto alle verdure, and the delightful ribollita (a hearty vegetable and bread soup typical of Tuscany) are often vegan or can be easily modified. Additionally, many Italian cities boast specialized vegan restaurants and gelaterias offering dairy-free gelato made from almond, rice, or soy milk. This commitment to plant-based dining ensures that vegans can fully enjoy the flavors of Italy while adhering to their dietary preferences.
According to the World Health Organisation (WHO), research has demonstrated the health-promoting properties of the Mediterranean diet, including protective effects against various chronic conditions, cardiovascular diseases, and Type 2 diabetes. The original diet is characterized by a high intake of plant-based foods (fruit, vegetables, nuts, and cereals) and olive oil; a moderate intake of fish and poultry; and a low intake of dairy products like yogurt and cheese, red meat, processed meats, and sweets (for which fresh fruit is often substituted).
– Lowers risk of cardiovascular disease, including a heart attack and stroke.
– Helps maintain a healthy body weight.
– Supports healthy blood sugar levels, blood pressure, and cholesterol.
– Reduces risk of metabolic syndrome and certain types of cancer.
– Supports a healthy balance of gut microbiota (bacteria and other microorganisms) in the digestive system.
– Slows the decline of brain function with age.
– Helps one live longer.
– Homemade durum wheat (semolino flour) pasta of varied shapes and sizes.
– Extra virgin olive oil.
– Whole grain cereals.
– A variety of cheeses.
– Nuts and seeds.
– Seafood, fish, and poultry.
– Some red meat such as salame, prosciutto (dried and cured ham), mortadella, etc.
– Fresh fruits and plenty of seasonal vegetables.
– Red and white wine.
The post Healthy Italian Eating: Balancing Indulgence with Well-Being appeared first on Eating Europe.
