The #1 Reason The Italian Diet Decreases Belly Fat

[@andrewgoreds]

I’m italian and first thing that comes to my mind about food quality difference is the fact that - in every kind of diet - we don’t consume much OGM foods, but mostly local or not highly industrially manipulated, as for example the hard grains used for our pasta brands are quite good generally because free of chemicals/roundup.

[@MrQuadcity]

**Key Takeaways:** #### 1. **Low Consumption of Ultra-Processed Foods:** - Italians consume **only 4.1% of their diet from ultra-processed foods**, which is significantly lower compared to other countries like the United States (up to 65%) or the UK (20-30%). - Greece and Spain, two other Mediterranean countries, also have low ultra-processed food intake, but slightly higher than Italy, ranging from 5.9% to 6.1%. #### 2. **Types of Processed Foods in the Italian Diet:** - The processed foods Italians consume differ significantly from the hyper-processed and hyper-palatable options commonly found in western diets, such as Twinkies, snack cakes, or heavily refined crackers. - Their processed foods often come from **cured meats and sausages**, which are typically made of simple ingredients like meat and salt, far less harmful than refined starches or sugar-laden products. - By contrast, Greece’s processed food consumption includes a higher percentage of **refined starches and bread-like products**, creeping closer to Western food patterns. #### 3. **Balanced Diet Composition:** - Pasta, rice, and other starches are staples of the Italian diet, reflecting higher carbohydrate consumption, yet **there is no overarching issue with obesity or high BMI.** - Italians also have a notable intake of antioxidant-rich foods, greens, seafood, healthy fats like olive oil, and dairy, ensuring a nutrient-dense overall diet. - Protein spacing, meal timing, and lifestyle factors, including walking frequently, contribute to their sustained levels of energy and satiety. #### 4. **Risk Reduction and Longevity Studies:** - Studies focused on the Italian/Mediterranean diet revealed a **30-40% reduction in all-cause mortality** for those adhering closely to Italian-style dietary habits. - Long-term follow-ups spanning 4, 12, 17, and even 50 years demonstrated consistent longevity benefits for those consuming high-quality, minimally processed foods. - Comparatively, other Mediterranean countries like Greece display less pronounced mortality risk reductions likely due to differences in dietary patterns. #### 5. **Contrasts Between Italy and Spain:** - Italians consume more dairy, deriving protein from that source, while Spaniards opt for a higher consumption of meat, fish, and eggs. - Despite these differences, Spain shows a **67% improvement in all-cause mortality** when their diet is closely followed, though their overall BMI is slightly higher than Italy’s. - Italy remains distinguished for having one of the highest quality-of-life metrics in the Mediterranean, complemented by frequent pedestrian activity and better satiety from their diet. #### 6. **The Satiety Factor:** - One of the reasons belly fat may decrease faster with the Italian diet is the **higher satiety** experienced due to high-quality, nutrient-dense food. - Ultra-processed foods, even in small quantities, are engineered to override natural fullness cues, leading to overeating. - Italy's diet structure fundamentally avoids the trap of overconsumption, contributing to better BMI control and overall health. #### 7. **Unique Food Quality:** - Gluten is a noteworthy aspect; many visitors report consuming gluten in Italy without experiencing adverse effects unlike elsewhere. - This might point to differences in agricultural practices, food production systems, or lower levels of added chemicals and preservatives in Italian food. --- ### Conclusion: The primary takeaway from Thomas DeLauer's analysis of the Italian diet is that **it’s not just about what you eat but the quality and types of food consumed**. Italians benefit greatly from their minimal reliance on ultra-processed foods, tailored preparation of carbs and proteins, and overall nutrient balance. This focused, traditionally-aligned approach leads to better satiety, reduced belly fat, lower BMI, and longer lifespans. When comparing the Italian diet to other Mediterranean countries and especially Western diets, the stark differences in food processing and consumption patterns emerge as a decisive factor. Italy’s diet emphasizes *simple ingredients, minimal processing, and lifestyle habits* like frequent walking, which collectively foster a healthier relationship with food. For those seeking to emulate the benefits of this diet, the recommendation is clear: focus on **reducing the intake of ultra-processed foods**, choosing nutrient-dense options, and prioritizing satiety over caloric excess. In the end, the Italian way of eating shows us that food isn't just fuel; it’s a cornerstone of health, longevity, and a high quality of life.

[@bowilkens7878]

What about sun hours, work hours , it is not only Foods that need to be the key factor. I am a baker , the ingrediens is not the same , flour is not the same in italy vs Denmark or us , the place thing grow make a big diffrence.

[@Justme77400]

You’re right. The soil depletion is a definite factor.

[@FirstnameLastname-pe5ib]

The main factors are much less pesticides, much less seed oils, food dyes etc as well as very mild to warm weather year round, homogeny, community etc

[@august4633]

The biggest factors are probably lower obesity rates, less processed foods and more active lifestyles. Pesticides MIGHT play a role in longevity but the science is not at all conclusive. Same goes for unprocessed seed oils. Highly processed and oxidised seed oils are bad for you though.

[@NeuronIron]

nah, none of that. they live longer cuz they are less fat. we live in a car culture with delicious ultraprocessed foods that are not satiating.

[@debrabowman3045]

Forget American processed flour, I buy Italian flour

[@atbaritone]

The gluten question is an easy one. In the USA, wheat producers spray the wheat with glyphosate shortly before harvest so that the wheat all dies and dries at the same time, making for a predictable harvest. Glyphosate is a strong herbicide that was originally patented as an antibiotic. As an antibiotic, it disrupts gut bacteria. This practice is banned in Europe. No glyphosate on the wheat means no gut problems. We older folks remember that everyone in the early 2000s started complaining about gluten intolerance. That was exactly the time that this practice became widespread in America. You're not gluten intolerant; you're glyphosate intolerant.

[@jimbeaver27]

totally agree, Glyphosate is poison

[@jimdandy8996]

I remember the no-cebo effect where it became fashionable to say you were allergic to gluten. It became ridiculous.

[@CatherineHurley-wk8ef]

Some of my schoolmates were children of Italian migrants; Sunday lunch at their place was a bit different to ours. The entrée was a very small portion of noodles, topped with some of the juices from the baked lamb, or pot roast.The main course was the meat plus one or two veg., typically bell pepper, chayote, zucchini - not peas and baked potatoes, like at home. Dessert was a simple dish of freshly-chopped fruits. No ice cream, no custard. No bread! I remember feeling fuller, for longer, than after Sunday lunch at home. 50 years later, I understand why.

[@daisym930]

A couple decades ago, I read Wheat Belly by Dr William Davis. He explains how US wheat had been GMO’d to the point it no longer resembles the wheat from 50-60 years ago. He calls it “Frankenstein-grain”. He says it coincides with increase in obesity and diseases. I’m also aware that Italy and Europe use different strains of wheat and have stringent rules on protein content, milling, etc. Perhaps, there wheat hasn’t been modified into “Frankenstein-grain” like US?

[@jenjonnybravo]

We went to Italy (Rome, Naples, Amalfi coast and Florence) in September. I'm lactose intolerant. I ate pizza with cheese, wine, and gelato literally every day and NEVER once got a stomach ache or a headache. It was AMAZING! We even lost weight, even tho we ate so much every day. Everyone walks A LOT more there as well.

[@eemile92]

The diet is great. The lifestyle is also important. Lived in Italy for 9 years. Did not own a car, went to the grocery store at least twice a week for fresh produce. Either walked or rode a bicycle everywhere. My home, like most of the homes on our street did not have elevators.

[@DashingPartyCrasher]

If you don't mind saying, what town in Italy did you live in? Sounds like you liked it, so did you not want to leave? I'm planning to move to Italy or a nearby country within the next two or three years, at least part time. So far I've mainly been looking on here at Calabria, Puglia, and sometimes central Italy. Hard to narrow it down until I get over there to visit.

[@eemile92]

@@DashingPartyCrasher I lived and went to University in Parma, Emilia Romagna. I go back there every year except during COVID. Had a great career opportunity in Canada, but would never have left. It is a great place to live.

[@Stuart-n7z]

Cleaner food system, mild weather, no rancid oils

[@KarenSchuessler]

Great video as usual, Thomas! In reading through the 62 comments listed a few hours ago, I see differing thoughts, opinions, information, etc. Besides your excellent research, what is also great is the kind of questions you video raises. No video can contain all the information, so raising these questions is hugely important. Congratulations! Years ago, I spent a month as a student in Florence. The pensione (boarding house) where we stayed served pasta as a first course--a small amount (1/2-2/3 c) of spaghetti lightly sauced with marinara. Second was meat and veg with bread, always adequate. Third was salad, greens only, lightly dressed in viniagrette. Dessert was fruit. As an American from the Midwest in 1970, this was shocking. But filling. No kitchen trips allowed, no kitchen trips needed. Hmm. Maybe I should revisit that memory!

[@ProvocateuAstrology2]

Use Decceco pasta instead of American brands. Use Italian tomato sauce. So much better. Good fiber

[@ryoukosan11]

Or, don't buy tomato sauce. Buy canned tomatoes and make your own.

[@massimomascia3208]

as an Italian (Rome based) here are my 2 cents: EU in general (and Italy maybe more than any other EU country) has a much more strict policy about chemicals to be used in agriculture vs US; EVOO is the main greasy condiment (at least in central and southern Italy)...we barely use butter and the 'sauces' you use in USA for your salads are frankly rejected as shit; traditionally the grains in med cuisine are whole...unfortunately the US brought the 00 flour in Italy after the WW2 and that determined a worsening of the food (that's what my mother used to tell me); moreover the traditional med cuisine is more fish/cheese based than red meat based when it comes to protein assumption; legumes play a crucial role in out traditional dishes...anyway I can assure you that in the last 30 years (I'm 53) the overall eating habits in Italy have worsened, following the western standard...this implies that children are fatter and fatter since a very young age and I blame the increase of fast food chains/ultraprocessed and cheap foods that you can find in supermarkets...we're also slowly becoming a country like in the movie Idiocracy

[@nicholasfevelo3041]

There is glyphosate here in Europe. Some countries here spray it on wheat. In Italy that is illegal but they import trash wheat that has been sprayed

[@tomhamilton7726]

We only buy Italian pasta made with Italian wheat. We have to look for it, but we can find it here in Western Canada.

[@joecutro7318]

I spend about 2 months a year in Italy. The satiate factor is unmistakable, at least in my experience. I eat carbs and fats at higher quantities, never feel bloated or have carb/sugar cravings. My best guess is not only the process factor, but what is actually processed. There over 50 types of pesticides used in the US that are banned in Italy. GMO is also significantly limited. Virtually all Italians only purchase Italian made products with the exceptions of things like Norwegian smoked salmon. Pair all that with a culture that absolutely insists on enjoying life and placing people and family first and you get the outcomes only Italy can claim. Viva Italia! ❤️🇮🇹

[@TheVorst]

I like smoked Salmon or even better Gravad Lax , but I have seen a local TV program that showed spraying tons of Antibiotics in the Fjords where they grow these Salmon, to keep them healthy. It is scaring. It is a Billions dollar business. Probably still better maybe than most other Salmon location, but not good overall.

[@nickchristopherson6162]

WHAT TIMING...LEAVING TO ITALY TO SPEND TIME WITH MOM AND NONNA ON THURSDAY...

[@bleutitanium6513]

Great Video Thomas !! Thanks for all the time you put in, to give us quality content !

[@nicholasfevelo3041]

I live here. The thin ones don’t snack. People don’t eat continuously. They eat at the table like civilised people.

[@JustJ001]

I always appreciate your videos thank you very much for what you do.

[@leko4420]

Oki, I am learning. So, more pizza, pasta and red wine.

[@doejohn8674]

What I found interesting when I was in northern Italy this summer and looked at ingredients of Italian style cookies in an Aldi shop (low cost food store chain), they didn't have seed oils in the ones I looked at, similar stuff in Switzerland, Germany has seed oils... And no, not all Italy has sunshine all year round, the northern half of Italy has pretty crappy weather in winter. Spain and Portugal lead in Europe with diabetes type 2 prevalence, Italy has much less, so they must be doing something right!

[@CatherineHurley-wk8ef]

Where I live (Germany) rape-seed is one of the main crops. The locals are brainwashed into believing it's healthy. Oh dear....

[@vanessac1965]

It's the same for me in Lebanon which is a Mediterranean country. There's something about the food and dry climate combo that makes you eat less. I had more energy in Lebanon. The food is grown in the food bowl within a few hours drive so there's a freshness to it. In Australia our best produce is sold to Asia for higher prices and Australians get the second and third choice. I also think the soil in Australia is not good for European crops and low in minerals. Also, the entire east coast of Australia suffers alot of mold problems, and everyone drives because everything is spread out

[@lI_Simo_Hayha_Il]

Not sure if real (or hoax) but I have read multiple times that Italy has banned glyphosate on all their wheat crops, cause they want to protect the quality of their wheat products, like flour, pasta, etc.

[@blasphemous4028]

Glyphosates have been banned throughout the whole EU 👍🏻

[@lifeisagift5627]

Stop bashing carbohydrates, the most essential micronutrient for the human body.

[@trentwalters7679]

I have used Seed for a years. It’s awesome and I can tell a difference. Highly recommend it.

[@joecaner]

The Italians do not spray glyphosate on their wheat so they can harvest a week or two earlier...so that may be the difference.

[@rlsiler8663]

The main problem is that wheat in this country has been altered since the 50s, so corporations would make more money. The problem with the altered wheat has negative effects on our bodies, which is why Americans didn't have problems with it before the alterations

[@coldseamonster]

This was awesome and pretty damn correct.

[@Normalyzer]

Better nutrition and a more social and active lifestyle.

[@missyleonis]

Im so glad I'm here increasingly becoming the person who makes my own processed food and more discerning on the processed foods I do buy. Rn I'm making a "brunch" with a egg and beef frittata (the beef is a food pantry beef patty mix so not the best) and low carb sugar free Dutch baby pancakes that I made high protein by mixing grains and beans for the starter. Dutch baby pancakes are baked in a cast iron pan with melted butter (this time I used home made ghee, but I've used animal fat off and on) and use usually milk (I subbed home made milk keifer) eggs (I subbed some with unsweetened applesauce from a food pantry but did still use some eggs) and usually maple syrup or other sugary sweetener (I subbed with the applesauce, cheap not so clean stevia, and allulose). I added in some pumpkin pie spice as well. I've made egg and kimchi air fryer frittatas and things like home made fruit and veggie strips. I've dehydrated jerky made from organ meat like beef heart or beef kidney. I've home canned and fermented all kinds of things even making my own sugar free apple/fruit butter to use as a fruit spread on sourdough toast. I do but things like deli meats, canned tuna in water, veunna sausages, abd some cheap meat sticks or meat snacks and some pretty clean but cheap store brand fruit strips etc. I'm mostly no store processed food at this point. Abd I like it that way since I've got a few food sensitivities/intolerances that trigger health issues. Ibsd and eczema being the worst 2 I deal with.

[@Justme77400]

That does it. I’ve decided I’m having salami and cheese for today’s snack.

[@VannApragal]

50% of all this has to do with 'less pressure/stress, and better air quality.'

[@jerrystergios2157]

Spending a lot of time in Greece when I was young, I can't remember eating any processed type of foods. Perhaps that has changed not being there for a while. But one thing I can say about the European diet first hand is the balance of tastes in their meals. When a diet is balanced in its tastes the palate is satiated and overall less food is consumed. Over a period of a life time it adds up. As my uncle once said, Americans eat too much and what they eat is s***.

[@emanuelelombardi9824]

i would imagine that because of the sunshine the average Italian has plenty of vitamin D.

[@itzakehrenberg3449]

Let's just return to the American diet from 60 years ago. If that means a change in agricultural practices, great!

[@XTR02]

American dietitians: high fat, moderate protein, no carbs is the best way to go for superior living Mediterranean nations: We love our pasta, our breads and everything else and we are healthier

[@tobias1752]

Don’t forget the pasta in italy is only a small portion ( primo piatto) before the main dish, not an XXL sized mac‘n‘cheese…

[@MrStoffzor]

The food and health admin in Italy recommends avoiding white flour since 2018. I'm just gonna let you think about that.

[@hankstorm3135]

italian pasta is not made from flour but semolina, i think this keep the carb more whole as well as the drying process. absorption rate of carbs is not to be glazed over. flour is used with fresh pasta but this is then made with a lot of eggs which change the binding of the carb.

[@XTR02]

@ You can let me think whatever you want. The fact is, the outcome of what is recommended versus what works. The moral of the story is carbs aren’t evil, as we are conditioned to think based on modern nutrition trends in the US. It’s just that we need to eat organic source carbs and to a moderate extent. The fact that health experts are all swearing by keto while essentially setting everyone for failure (because, with almost no carbs, we are more likely to discontinue the diet) says that they want less people to succeed at being healthy. Eating bread with four ingredients to a moderate extent is okay. Eating pasta with a few and organic ingredients is okay. Eating organic fruits, even with a higher level of sugar, is okay. Eating healthy is very uncomplicated and maintaining a healthy diet maintains the same principles as maintained for at least the past two decades. Trends are confusing, dividing and discouraging people in the US.

[@XTR02]

@ In the US, dieticians suggest avoiding all carbs and sugar. As in, regardless of portion, you shouldn’t have it at all.

[@madbadtrad7746]

Maybe the issues many have with wheat isn't GLUTEN at all, but the GLYPHOSATE?

[@meatloafhead]

When cooking italian food, freshest closest food to you, keep it simple

[@mjpottertx]

European wheat is much healthier than North American wheat.

[@Bjorn_R]

Just wondering, you said spain eats more meat and they have a higher BMI, is just possible that they are just more muscular on average?

[@simontaylor2525]

Nah spaniards are pretty doughy in general, lots of white bread, not necessarily good bread either

[@MrWyborowo]

You guys from the USA have a crazy imagination about the EU. We have so many regulations you won't believe. Pesticides are everywhere, and they are also in the water. Food quality may not be as bad as in the USA, but we are getting close. Processed food? No problem got to a basic grocery shop, these types of foods are everywhere now, fast, easy to cook, and cheap. Regulations are killing agriculture fast! Wait for Mercosur; read about the EU and Brasil pact! The key that Mediterranean countries have better food is access to the sea and fresh products, other products are imported mostly. Why they are more healthy? All year sun and good oils. Countries like Greece, Spain, have obesity problem already and they have access to the same food, lifestyle thing? Who knows.

[@Studiovette]

You have to actual live somewhere to really understand. Europe is also loaded with processed foods and easily accessible however people are generally more active and don’t over consume these ultra processed things.

[@MrWyborowo]

@@Studiovette Yes that's what I'm saying, glorifying the EU is just bad they do the same as what the USA did to their food industry. What we do we cook a lot at home for sure, moving more I wouldn't say, fewer fast food chains for sure, and less eating out is the key too we like to know what we eat but as I mentioned it's drastically changing last years.

[@fiorenzo6301]

Also I live in Italy and many of us are very poor, the normal earning is 1300euro monthly for working 40 hours a week, this is super unfair

[@rafaela1787]

5% ultra processed food consumption in Greece? I don't know where you guys get your data from, everybody is fat here🤣like no joke, one out of 2,max 3 people. And all grocery stores are filled with seed oil crap. Minimum 90% of the pre packaged options. Yes the cuisine is good but we are all victims of the western diet. Now Italy's a different story, especially the north everybody's thin. But our food is so so so similar, I would mostly attribute their thinness to their obsession with style and looks (in a good way of course).

[@simontaylor2525]

Getting big "just back from my gap year" vibes from him

[@ProvocateuAstrology2]

Can you do a video on this yogurt?Everyone is making with a probiotic internet.You have to ferment for thirty six hours

[@keto-rl2ce]

More wine & water please! 🍷&🍶

[@Al-hk6yi]

dude i am from italy and i also have about 20 years of fitness behind me and i find your analysis little bit confusing, but what is true is that yeah, we literally have the best among everything... when it is about food no country can beat us.

[@michellemcdermott2026]

I have visited Italy 3 times and I agree ,the food is excellent!!

[@debrabowman3045]

Forget the American made flour, I buy Italian flour

[@tobias1752]

One more thing: Europeans eat much slower, what you probably during your vacation did as well. With the rushing American lifestyle your body simply can‘t report that you‘re saturated… imo one reason, that american portions are way too big and you won‘t be able to move after a meal.. e.g.: how many drive throughs did you see to eat fast sitting in your car in italy? Probably zero…

[@fritz1990]

A little wine. Mostly whole foods. Acidic foods with base foods.

[@PatrickPhillips-c2e]

Gyro sandwichs are good healthy ?😮maybe

[@Vandergrift01]

They cook with olive oil. Everything.

[@DobyDuke]

Real or cut with other b.s.?

[@Vandergrift01]

@DobyDuke can you even get BS canola spiked Olive oil in Italy? I can't imagine any Italian putting up with that insanity.

[@horrorcoder]

Yeah, we use 99% of the times evo (we have almost one hundreds monocultivar) and more crude than for cooking. Also seeds oil are (thanks God) non existent. No ones here in Italy even know what canola is

[@giacomoverde9103]

In Italy we have all big belly

[@simontaylor2525]

Ma siete felice

[@Milkman3572000]

Garlic..Garlic and more Garlic

[@defrank1870]

But wait. America said processed meat are carcinogenic... Where are we going wrong 😂😂😂

[@Ayfoo_its_Otis]

God bless

[@TommyGunnThompson]

Brother I have no idea what you are talking about. Almost every single Italian adult I have seen has a large and noticable belly. All they eat are carbs drenched in oil and butter, all they drink is cheap wine. How does anyone get lean that way...?

[@Ecuaciondelagrange]

Olive oíl is key. A gift from Román Empire.

[@asinh1100]

It's beans

[@kateberger613]

#1 reason: NO GLYPHOSATE

[@KimberlyDrake-s5f]

😊

[@nafisalam5099]

FYI are you Italian?

[@lifeisagift5627]

Stop lying and believing your lies.

[@jimdandy8996]

non GMO

[@jamesalles139]

💯

[@robertl8310]

Belly Fat tipi tipi minimum chimawawee

[@teotheterrible]

And how many times have you been to Italy? Not the tourist places, but real Italy? Italians are neither the leanest, nor the Healthiest people in Europe! The Swiss, and French around the Alps are! Why? They live in Clean Air environments and work all day, because most are farmers! BTW Greek women are among the Chubbiest in Europe! Stop quoting false Internet data. It invalidates all you say.

[@rocmon]

Dude, obviously glyphosates ... No roundup in Europe.

[@MrWyborowo]

No roundup in EU? :D hahah you kidding. I live here, it's everywhere even in the water! You guys from USA have crazy imagination about EU, we have so many regulations you won't believe. Pesticides are everywhere, food quality maybe it's not that bad as in USA but we are getting close, regulations are killing agriculture fast! Wait for Mercosur, read about EU and Brasil pact!

[@rocmon]

@MrWyborowo Italy does not use glyphosates... And I'm not amurican, that's two strikes... And no need to be rude.

[@ΧειραγώγησηΤουΝουαπόταμέσαμαζι]

@@rocmon they probably use because i know for sure in greece bulgaria and turkey they use roundup

[@rocmon]

@ΧειραγώγησηΤουΝουαπόταμέσαμαζι I understand and I must clarify my point, north America uses glyphosates for harvesting - so the millions of acres can be harvested all at once - this drenches the end product with tons of residual whereas Italy prohibits this use... By bad, we both kinda right 😁

[@ΧειραγώγησηΤουΝουαπόταμέσαμαζι]

​@@rocmon yes now you are right the same hapenig in greece, of corse is a huge difference to spray it 100days before than what the do in america that spray it right before harvest

[@danrabenhorst2387]

kzbin.info/www/bejne/o3y4k6d5nNCZq8k

[@toms8879]

Look at Ethiopia; it has the lowest number of overweight people and a diet high in fiber and carbs. What can we conclude from that? That carbs don’t make you fat-or maybe they’re just starving. 😉"

[@TopStrikerMaverick]

OHHHHH

[@sony10e]

drinking wine all day

[@JESUSanew]

Lol

[@horrorcoder]

Lol maybe in Veneto region, and by the way drinking wine is not really in our habits and is not healthy at all

[@DianaDenton-u8u]

Starch is good for our body. Seeing videos with people wearing mask is so sad.

[@CLARlCEsotl]

Italy has one of the highest if not the highest childhood obesity rate in Europe. 42% of toddlers there are obese! ...so maybe all that pasta and bread is catching up with them now lifetsyles are more sedentary. The Italian diet is overrated when it comes to health, mitigated largely by sunshine exposure.