Why Italians don’t get fat even though they eat so many carbs?

If you’ve ever been to Italy, you may have noticed something surprising: Italians eat pasta, bread, and pizza regularly, yet their obesity rates are significantly lower than those in the UK or the US. How is this possible?

The answer lies in a combination of nutritional science, cultural habits, and dietary patterns.

The fundamental rule of weight management is simple: calories consumed minus calories burned.

• If you consume fewer calories than you burn, you lose weight.

• If you consume more calories than you burn, you gain weight.

The source of those calories does not impact weight alone: if you eat McDonald’s every day but still consume fewer calories than you burn, you'll lose weight; similarly, if your maintenance calories are 1,700 per day and you eat only 1,600 calories' worth of ice cream, you'll lose weight.

Of course, from a health perspective, a diet consisting solely of fast food or sugary treats isn’t advisable. But when it comes to weight alone, calories are the key factor.

Calories: Fat vs. Carbs

Understanding calorie density is key. Here's a quick breakdown of macronutrient energy values:

• 1g of carbohydrates = 4 kcal

• 1g of protein = 4 kcal

• 1g of fat = 9 kcal

This explains an important point: fat contains more than double the calories of carbs or protein per gram.

The typical Italian/Mediterranean diet is higher in carbohydrates and lower in fat, while Anglo-Saxon diets (UK/US) tend to be higher in fat and lower in carbs.

So, even when eating similar portion sizes by weight, a high-fat meal is often more calorie-dense but less filling than a high-carb one.

Example:

Both of the following meals contain approximately 450 kcal:

• 2 pork sausages (50g each) + 25g mayonnaise;

• 100g (uncooked weight) of pasta with half a tablespoon of olive oil and tomato sauce.

Which do you think would leave you feeling fuller?

And note: the average portion of pasta in Italy is around 80g, not 100g. Also, we’re assuming the sausages are grilled, not fried in butter!

This difference in caloric density and satiety is one reason Italians can eat a lot of carbs and still maintain a lean physique.

Home-cooked food culture and supermarkets

Another key factor is Italy's food culture. Food is deeply embedded in Italian tradition, and general knowledge about diet and nutrition is higher, even among those who don’t go to the gym.

In Italy, home cooking is the norm. Meal prepping isn't just something for gymgoers, it’s a widespread habit. Preparing meals before work, leads to more mindful, healthier food choices and fewer temptations than the UK’s typical “meal deal” culture.

Also, Italian supermarkets often have fresh options (rice, grilled chicken, roasted potatoes, pasta dishes, salads...). In contrast, UK and US supermarkets tend to offer pre-packaged foods and deals including sandwiches, crisps, and sugary drinks, convenient but often lacking in nutrition and satiety.

Food is an experience, not a rush

Culturally, meals in Italy are seen as a moment to pause, enjoy, and connect, not something to squeeze into a busy schedule.

It’s rare to see Italians walking around with food in their hands, shoving it in their mouths as they go. Eating while standing or on the move is uncommon and often frowned upon. Whether it’s lunch at work or dinner with family, meals are usually eaten seated, calmly, and with intention.

This mindset makes overeating less likely. The slower pace and the social context of meals help people listen to their hunger signals and stop eating when satisfied.

Soft drink consumption

Another notable difference is the consumption of sugary drinks. In the US, the average person drinks around 300 cans of Coca-Cola per year. In the UK, it’s about 150 cans, while in Italy, it's only 50.

In Italy, fizzy drinks are reserved for special occasions and people usually drink water with meals.

Smaller portions, more satisfaction

Italian portion sizes are generally smaller than those in the US and UK.

But smaller doesn’t mean unsatisfying. Meals are thoughtfully balanced, with good variety and quality ingredients that fill you up.

No snacking culture

Unlike in many English-speaking countries, snacking isn’t common in Italy. People don’t graze between meals or keep cupboards full of crisps, cereal bars, and sweets “just in case.”

Instead, Italians prefer three solid meals a day, sometimes with a small afternoon coffee break and a piece of fruit. This structure reduces constant insulin spikes and helps maintain a more stable appetite throughout the day.

Simplicity over excess

Real Italian recipes are often far simpler than what you'll find in the UK or US.

Traditional pasta dishes usually have 3–5 ingredients, focusing on quality rather than complexity. The same goes for pizza: a real Italian pizza is far from the loaded, cheese-stuffed, meat-heavy versions popular in other countries.

This simplicity keeps calorie counts lower, digestion easier, and meals more balanced.

More vegetables, more fibre, more fullness

Vegetable intake also plays a role. On average:

• Italians consume ~300g of vegetables per day

• The UK average is ~200g

• The US average is ~150g

Vegetables are rich in fibre and water, helping to fill the stomach and slow digestion. They also make meals look and feel more substantial, which supports appetite regulation and reduces the urge to snack.

High-Carb vs High-Fat: which is better?

Is a high-carb diet inherently better than a high-fat one? Not necessarily, but context matters.

The World Health Organization promotes the Mediterranean diet (typically high-carb, low-fat) as one of the healthiest dietary patterns globally.

That said, a high-fat diet can be healthy if done intelligently, using unprocessed foods and healthy fats like those found in nuts, seeds, and fish.

The problem is that, in practice, high-fat diets in many Western cultures tend to include more processed, calorie-dense, and saturated fat-heavy foods. This can make it easier to overeat and harder to maintain a balanced intake, especially when combined with lower physical activity and limited nutritional awareness.

Italians aren't lean because they avoid carbs, they're lean despite eating carbs, thanks to:

• A calorie-conscious, lower-fat diet

• Satisfying meals built around whole foods

• A strong home-cooking culture

• Lower consumption of processed snacks and drinks

• Higher intake of vegetables and fibre

• Accessible, fresh supermarket food, even in a rush

It’s not carbs that make people gain weight, it’s excess calories!

Sources

• WHO Dietary Guidelines: Mediterranean diet – World Health Organization

• Coca-Cola Consumption Data: Statista – Coca-Cola consumption by country

• Vegetable Consumption Stats: OECD Health Data / Eurostat Reports

• Calories per macronutrient: NHS and FDA dietary guidelines

• Meal Deal Criticism (UK): The Guardian, BBC Food & Public Health England reports