Passover arrives, matzah returns to the table – and many feel that it is "fattening", "clogging", or "unhealthy". So I prepared a summary of the things that are important to know:
1. Matzah is not really "fattening" as people think: A regular matzah contains about 120–130 calories. That is less than two slices of regular bread. The difference is not only in the numbers – matzah is thin, dry, and eaten quickly. Because of this, many people do not feel as full as they do with bread, and therefore eat more of it without noticing.
By the way, you can calculate for any brand of matzah exactly how many calories it contains without any problem – the package states how many there are per 100 grams, weigh a single matzah and calculate.
For example, if it says 300 calories per 100 grams, and the matzah weighs 33 grams, it means it contains only about 100 calories. Just for comparison – a "regular" slice of bread, meaning a standard sliced loaf, contains 70–80 calories. So contrary to the myth that a matzah contains calories like 4 slices of bread… in practice it contains less than the equivalent of only 2 slices.
2. The problem is not the matzah – but what you spread on it: Matzah has a large surface area, and it is also dry – so it is natural to spread more on it. A slice of bread with cheese will add about 30–40 calories from the spread. But on a matzah, the same cheese in a larger amount can easily reach 100–120 calories.
And if it is a chocolate spread – it already jumps to 300–400 calories for one matzah, without us even noticing…. Yes, yes! Just from the chocolate spread itself. And maybe… this is one of the main reasons why people feel that during Passover they "gain weight from matzah" – in practice it is from the spreads.
3. There is no cholesterol in matzah – but it can still raise it: There is no cholesterol in matzah at all, because it is made only from flour and water. Cholesterol is an animal fat found only in foods that contain animal fat.
Flour and water are not included in such a category. But on the other hand, it is important to remember – this does not mean it does not affect blood cholesterol. Today it is already known that simple carbohydrates (like white flour) raise blood sugar and insulin levels.
When this happens repeatedly, the liver produces more triglycerides and can also raise LDL ("bad cholesterol"). Large studies published in "JAMA" and "The American Journal of Clinical Nutrition" have shown that a diet rich in refined carbohydrates is associated with an increase in triglycerides and a decrease in HDL. That is – sometimes white bread or matzah has more impact than one egg per day.
4. Whole wheat matzah is preferable – but not only because of the calories: Whole wheat matzah contains slightly fewer calories (about 100–110 per unit), but the main advantage is different: It contains much more dietary fiber, many more B vitamins, and it also has a more moderate effect on blood sugar levels. The dietary fiber also slows the rate of absorption, so the feeling of fullness lasts longer.
5. Why does matzah "clog" digestion and cause constipation? There are two main reasons: Matzah is very dry – almost without water, and the starch in it has undergone fast and intense baking, which makes it less accessible for digestion.
In addition, most people simply drink less water during Passover. Studies on fiber consumption (like those published in Gut) clearly show: Without enough fluids – even fiber will not help, and may sometimes even worsen constipation.
So the solution is simple: It is advisable to choose whole wheat matzah, drink at least a glass of water with each matzah, and also add vegetables or a salad to every meal.
6. It is possible to include matzah in a diet – without a problem: There is no reason to give up matzah when you want to lose weight. Everything depends on the quantity and what you add to it. For example: Matzah with half a container of 5% cheese of any kind and a salad – a balanced and good dinner even in a weight-loss diet, or – half a matzah with a little jam – an excellent snack. The problem begins when eating matzah without paying attention to the quantity as happens at the holiday meal, or with high-calorie spreads.
7. A big advantage that is not talked about: A clean ingredient list: Regular matzah contains only two ingredients: Flour and water. There are no preservatives, no additives, no "surprises". In an era where many processed foods include long ingredient lists – this is actually a significant advantage.
Bottom line: Matzah is not a "bad" food, but it is also not a perfect substitute for bread. It is simply a simple carbohydrate – and like any such carbohydrate, its effect depends on the quantity and what is added to it. And those who choose correctly – can get through Passover without gaining weight, and without digestive problems.