The Case Against Nutella: What's in the Jar?
Before exploring healthier alternatives, it's important to understand the nutritional profile of traditional Nutella. While marketed as a hazelnut spread, its ingredient list tells a different story. The primary ingredients are sugar and palm oil, not hazelnuts. A typical two-tablespoon serving can contain 21 grams of sugar, nearly the entire recommended daily limit for a woman or child. Beyond the high sugar content, the use of palm oil, high in saturated fat, has raised both health and environmental concerns. The small amount of hazelnuts provides minimal nutritional benefit, making it more of a dessert than a wholesome nut butter.
Healthier Store-Bought Alternatives
For those who prefer the convenience of a store-bought product, several brands offer spreads that are nutritionally superior to Nutella. These options often contain more nuts, less sugar, and are free of controversial ingredients like palm oil.
Natural Nut Butters
For a boost of protein and healthy fats, natural nut butters are an excellent alternative. Unsweetened versions of almond, peanut, or cashew butter are staples in a healthy pantry. They offer a creamy texture and nutty flavor with significantly less sugar and without palm oil. Many also come in a chocolate-flavored variety made with cocoa powder and minimal added sweetener.
Organic Hazelnut Spreads
Several companies have created organic hazelnut spreads specifically to compete with Nutella. Brands like Nocciolata and Artisana Organics prioritize organic ingredients, contain more actual hazelnut, and often sweeten with natural sweeteners like coconut sugar or agave instead of refined sugar. This results in a richer, less cloyingly sweet taste that highlights the true flavor of the nuts and cocoa.
Seed-Based Spreads
For those with nut allergies or those seeking a different nutritional profile, seed-based spreads are a viable alternative. Chocolate tahini spread, for example, offers a lower-calorie, lower-sugar option with a similar consistency. You can also find spreads made from sunflower or pumpkin seeds. For a more adventurous option, chocolate hummus provides a protein-packed, fiber-rich alternative that's great for dipping fruits.
Low-Sugar and Keto Options
If your primary goal is to cut down on sugar, look for products sweetened with alternatives like stevia or monk fruit. Brands like Pyure offer keto-friendly hazelnut spreads with 90% less sugar than Nutella. It's crucial to read labels carefully and be mindful of the ingredients, as artificial sweeteners can have a distinct aftertaste for some people.
How to Make a Homemade Nutella Alternative
Making your own spread allows for full control over the ingredients, ensuring it's free of palm oil and high in real nuts. Here is a simple, healthy recipe to get you started, adapted from various homemade spread concepts.
Recipe: Healthy Chocolate Hazelnut Spread
Ingredients:
- 1.5 cups roasted hazelnuts
- 3-4 pitted Medjool dates (or 2-3 tbsp maple syrup)
- 1/2 cup almond or cashew milk
- 1/4 cup unsweetened cocoa or cacao powder
- 1/4 tsp sea salt
- 1 tsp vanilla extract
Instructions:
- Roast the Hazelnuts: Spread raw hazelnuts on a baking sheet and toast at 350°F (175°C) for 8-10 minutes. This brings out their natural oils and flavor. For the smoothest texture, remove as much of the skin as possible by rubbing the warm nuts in a clean kitchen towel.
- Process the Nuts: Add the roasted hazelnuts to a high-speed blender or food processor. Blend for 5-7 minutes, scraping down the sides as needed. The nuts will go from a crumbly texture to a smooth, buttery paste as their oils release. This step requires patience.
- Add Flavor: Once the nut butter is smooth, add the dates, cocoa powder, milk, salt, and vanilla. Blend again for another 5-7 minutes until the mixture is completely creamy and incorporated. The mixture might seize up initially but will turn smooth as the liquid is worked in.
- Adjust and Store: Taste the spread and add more sweetener or cocoa powder if desired. Transfer to an airtight jar. The spread will thicken in the refrigerator. Use within 2-3 weeks.
Comparison Table: Nutella vs. Healthy Alternatives
| Feature | Nutella | Natural Nut Butter | Homemade Hazelnut Spread |
|---|---|---|---|
| Primary Ingredients | Sugar, Palm Oil | Nuts (Peanuts, Almonds) | Hazelnuts, Dates/Maple Syrup |
| Sugar Content | High (21g/2 tbsp) | Very Low to None | Low, Natural Sweeteners |
| Fat Source | Palm Oil (Saturated) | Healthy Mono/Polyunsaturated Fats | Healthy Mono/Polyunsaturated Fats |
| Protein | Low (2g/2 tbsp) | High (7-8g/2 tbsp) | Medium to High (Dependent on Recipe) |
| Fiber | Low | High | Medium to High (Dependent on Recipe) |
| Cost | Low to Medium | Medium to High | Higher initial cost, but cheaper over time |
| Convenience | High | High | Low, Requires preparation |
How to Use Your Healthier Spread
Just like its less healthy counterpart, a healthy chocolate spread can be incredibly versatile in your kitchen. Here are some ideas for how to use your nutritious upgrade:
- On Toast: Spread it on whole-grain toast or bagels for a fiber-rich breakfast.
- With Fruit: Use it as a dip for apple slices, banana, or strawberries. The fiber in the fruit helps slow down sugar absorption.
- In Smoothies: Add a spoonful to your morning smoothie for a protein and flavor boost.
- On Oatmeal: Swirl into a bowl of hot oatmeal for a satisfying and filling meal.
- As a Drizzle: Use a slightly thinner homemade version to drizzle over pancakes, waffles, or ice cream.
Conclusion: Making a Mindful Choice
Ultimately, the choice of what to spread on your toast is yours, but for those seeking a healthier option than Nutella, the choices are plentiful. By opting for natural nut butters, specialty organic spreads, or creating your own, you can enjoy a richer, more flavorful experience while drastically reducing your intake of sugar, saturated fats, and processed ingredients. While the convenience of a jar of Nutella is undeniable, consuming it in moderation as an occasional treat is the recommended approach. Choosing a healthier alternative for everyday use is a simple step toward a more mindful and nutritious diet. For a deeper understanding of Nutella's nutritional profile, a detailed breakdown is available on Healthline's website.
