The Truth Behind Commercial Hazelnut Spreads
Commercial hazelnut spreads like Nutella have captivated taste buds for decades, marketed as a delicious addition to breakfast. However, a closer look at the ingredients reveals a different story. The primary components of many store-bought spreads are sugar and palm oil, with hazelnuts and cocoa making up a much smaller percentage. This composition is what makes them so high in calories and added sugars, positioning them more as a dessert or treat rather than a nutritious breakfast option. For instance, one popular brand lists sugar as its first ingredient, indicating it’s the most abundant component by weight. This heavy reliance on added sugar can contribute to weight gain, tooth decay, and other metabolic issues if consumed regularly.
The Impact of Ingredients on Health
High Sugar Content: The large quantity of added sugar in most hazelnut spreads can lead to blood sugar spikes and crashes, potentially increasing cravings for more sugary foods. Excessive sugar intake is a known risk factor for a variety of chronic diseases, including type 2 diabetes and heart disease. The American Heart Association recommends limiting daily added sugar intake to help prevent these health problems, and a single serving of commercial hazelnut spread can contain a significant portion of this recommended limit.
Palm Oil and Saturated Fat: After sugar, palm oil is often the next most abundant ingredient. Palm oil is high in saturated fat, which, when consumed in excess, can raise LDL (bad) cholesterol levels. While fat is a necessary part of a healthy diet, the type and amount of fat matter. Natural nut butters typically contain more heart-healthy monounsaturated and polyunsaturated fats, whereas the saturated fats from palm oil are less beneficial.
Low Nut Content: Despite the name, many chocolate hazelnut spreads contain a surprisingly low percentage of actual hazelnuts. For example, one major brand contains only 13% hazelnuts. The limited amount means you get very few of the potential health benefits associated with hazelnuts, such as antioxidants, heart-healthy fats, and fiber. You would need to eat a disproportionately large, and very sugary, amount of the spread to receive any nutritional advantage from the hazelnuts.
Healthier Hazelnut Options and Alternatives
Choosing a truly healthy hazelnut spread requires careful label reading and a willingness to explore alternatives. Real hazelnut butter, made from simply ground nuts with little to no added sugar or oil, is a far superior option. You can also find high-quality, artisanal hazelnut spreads that use healthier oils like sunflower oil or cocoa butter and natural sweeteners instead of refined sugar.
Making your own hazelnut spread at home offers complete control over the ingredients, ensuring it is packed with real, wholesome nutrition.
Homemade Hazelnut Spread Recipe
- Roast the hazelnuts: Toast 2 cups of raw hazelnuts in the oven for 10-15 minutes at 350°F (175°C). This enhances their nutty flavor. After they cool, you can rub them in a clean towel to remove some of the skins, though this isn't strictly necessary.
- Blend the nuts: Add the roasted hazelnuts to a high-speed blender or food processor. Blend for several minutes, scraping down the sides as needed, until the nuts form a smooth, creamy butter.
- Add other ingredients: Incorporate other wholesome ingredients like 1/4 cup unsweetened cocoa or cacao powder, a small amount of maple syrup or honey for sweetness (to taste), and a pinch of salt. You can also add a splash of hazelnut or almond milk to achieve a silkier texture.
- Combine and store: Blend again until everything is fully incorporated and smooth. Store the finished spread in an airtight container in the refrigerator for up to two weeks.
Commercial Hazelnut Spread vs. Natural Nut Butters
| Feature | Commercial Hazelnut Spread (e.g., Nutella) | Natural Nut Butters (e.g., Peanut or Hazelnut Butter) |
|---|---|---|
| Primary Ingredients | Sugar, palm oil, hazelnuts, cocoa powder | Nuts (peanuts, hazelnuts, almonds), sometimes salt |
| Hazelnut Content | Low (around 13% for popular brands) | High (often 100% or close to it) |
| Sugar Content | Very high (21g per 2 tbsp serving) | Very low (often <1g per 2 tbsp serving) |
| Fat Source | Often high in saturated fat from palm oil | Primarily heart-healthy monounsaturated and polyunsaturated fats |
| Nutrient Density | Low, due to high sugar and fat content | High, providing protein, fiber, vitamins, and minerals |
| Processing Level | Ultra-processed food (UPF) with emulsifiers and flavorings | Minimally processed, often just ground nuts |
The Final Verdict
So, is hazelnut spread healthy to eat? The answer depends entirely on the type of spread you choose. While a tablespoon of a sugary, oil-laden commercial spread on rare occasion won't derail a healthy diet, it should be treated as a dessert rather than a staple. For those seeking genuine nutritional benefits, such as healthy fats, protein, and antioxidants, it's essential to look for options with a short, clean ingredient list. Focusing on high-hazelnut content, minimal added sugars, and healthier fat sources is the key. Ultimately, the best and healthiest way to enjoy hazelnut spread is to opt for a natural, high-quality variety or, better yet, make your own at home. By doing so, you can savor the rich, nutty flavor without the excessive sugar and processed ingredients. Start your journey to mindful eating by prioritizing real ingredients over marketing hype, ensuring your treats are both delicious and genuinely nourishing.
Refineat offers a guide to choosing a high-quality hazelnut spread based on ingredients, certifications, and nutritional content.
