Many years ago I spent a few weeks on vacation in Europe. I walked, explored beautiful cities, tried local foods, and overindulged in an Italian favorite: Nutella. I ate Nutella for breakfast and for dessert, and it was a delicious chocolatey treat.
When I got home, I would occasionally buy a jar of Nutella to enjoy. But I was wondering, is Nutella healthy? As I learned more about the ingredients, I realized it wasn’t a good option. I created my own homemade Nutella recipe, but that often takes more time than I have.
I was determined to find a healthier, pre-made, lower sugar version of this spread.
What is Nutella?
Chocolate and hazelnut spread has been popular since the early 19th century, when chocolate was in short supply due to import laws. To stretch the chocolate they had, chocolatiers began adding hazelnuts, which were plentiful, to create a spreadable treat. They called it gianduia and it maintained its popularity over the years.
During World War II, the availability of chocolate was again affected by rationing. Pietro Ferrero, a chocolatier from Italy, revived the idea of adding hazelnuts to drawn chocolate. This is how Nutella was born. Today, the spread is still very popular in Europe and the United States.
Unfortunately, the American version contains a lot of sugar and questionable ingredients. While it was marketed as a healthy breakfast, due to its high sugar content, it was mixed with donuts and pastries.
Is Nutella healthy?
Based on the commercials, you may think Nutella is a healthy food worthy of a spot on your breakfast (and lunch and dinner) table. It doesn’t contain many ingredients and they all seem somewhat harmless. Unfortunately, those simple ingredients hide some problems:
Nutella ingredients: sugar, palm oil, hazelnuts, cocoa, skimmed milk powder, whey powder, soy lecithin and vanillin.
They seem like simple and relatively healthy ingredients, right? At least we can pronounce them all! Heck, even a 5 year old could probably pronounce all of those ingredients. However, digging a little deeper into the ingredients shows hidden problems with this spread.
Nutella Ingredients
Unfortunately, several ingredients disqualify Nutella from health food status. It has no nutritional value or health benefits. In fact, the amount of added sugar and artificial flavors means it’s something to avoid. If you wouldn’t eat a chocolate bar for breakfast or give one to your child, then skipping Nutella is probably a good idea too.
Sugar
The first ingredient is refined sugar… and not in small quantities. Two tablespoons of this chocolate spread contain 21 grams of sugar or five cubes of added sugar! That’s more than most chocolate bars and donuts!
To make matters worse, the sugar is not organic. Nutella primarily uses beet sugar, a highly refined sugar that often contains large amounts of pesticides. Sugar beets are also usually GMO. It is hardly a healthy food.
There is a time and place for consuming sugar (in moderation, of course). But it is important to choose organic and non-GMO sugar.
Palm oil
Palm oil is a healthy fat that is common in many things, including foods, detergents, and beauty products. This oil grows in the tropics (mainly Southeast Asia) and is often harvested unsustainably. This contributes to deforestation, habitat destruction, water pollution and human rights violations.
Fortunately, not all palm oil harvesting harms the environment. If sourced properly, it can be a very nutritious ingredient. Palm Done Right works to raise awareness of properly sourced palm oil and encourages consumers to choose healthier, ethical options. Nutella uses 100% certified sustainable palm oil and is RSPO certified (one of the few good things about it).
soy lecithin
Another controversial ingredient in this spread is soy. Unless it comes from an organic source, soybeans are a highly fumigated (often GMO) crop. It is processed with hexane, a strong solvent and a gasoline byproduct. Soy also contains xenoestrogens, which are potent endocrine disruptors. Many experts think that these xenoestrogens may be partly responsible for increased rates of reproductive problems.
While it’s difficult to avoid soy lecithin completely, there are healthier alternatives. For example, sunflower seeds do not present the same problems.
Commercial dairy
Nutella also contains non-organic “skimmed milk powder.” Don’t get me wrong, I have no problem with ethically sourced dairy, but that’s not what you’ll find in Nutella.
Commercial dairy comes from cows raised in terrible conditions and fed genetically modified grains and antibiotics. It is also pasteurized and homogenized. When it becomes “powdered milk,” it is full of oxidized cholesterol, which is formed during dehydration. This is one of the most harmful types of cholesterol.
hazelnuts
Hazelnuts are a wonderful and nutritious food that originated near the Black Sea. Unfortunately, many modern hazelnuts grown in the United States and Canada are sprayed with commercial pesticides. Always choose organic hazelnuts to avoid pesticide contamination.
cocoa powder
Cocoa is another nutritious food that has a place in a healthy diet. It has antioxidants, which are good for heart health. Unfortunately, much of the world’s supply is harvested unethically, including through child slave labor. It is ironic and sad that forced child labor and slavery produce the delicacies we love.
According to a BBC investigation, these child slaves work between 80 and 100 hours a week without pay. They are malnourished, uneducated and most will never see their families. An estimated 1.8 million children work in the cocoa fields of Ghana and Ivory Coast.
No matter how good something is for my health, I refuse to buy or consume any product that comes from children forced into slavery and inhumane conditions. Fortunately, Nutella uses cocoa produced without child labor and supports healthy cocoa production.
Vanillin
It would be easy to take one look at this ingredient and assume it’s just a technical name for real vanilla… but it’s not. Real vanilla extract is essentially a tincture made from vanilla beans (here’s how to make it). It tastes wonderful and even contains some B vitamins.
Vanillin is not so healthy. It is an artificial vanilla flavor combined with sugar or corn syrup. In stores, labels sometimes list it as “imitation vanilla.” It’s often derived from things like wood pulp…hardly what I want in my food!
Nutella: Healthy wash?
You’re not alone if you thought Nutella was healthy (although it’s not). A 2012 lawsuit condemned Nutella’s parent company, Ferrero USA, for making misleading health claims in its advertising and packaging.
The result was a $3 million settlement. The company was forced to refund consumers who had bought it thinking it was healthy. It also demanded Ferrero USA change its packaging, website and marketing to reflect the high sugar content.
Is there a healthy Nutella?
I know you’re thinking Nutella is so delicious. Can’t we enjoy it in moderation?
And normally I would say yes, we can enjoy things in moderation. But when it comes to a mix of highly processed, refined ingredients, I just can’t accept that.
I created a homemade Nutella recipe that I make in the food processor. But I don’t always have time to do it. It’s great to have a healthier store-bought option. Fortunately, I found Nutiva Organic Hazelnut Spread, a healthy alternative.
A healthy alternative to Nutella
Nutiva’s organic, non-GMO, dairy-free and gluten-free spread has all the deliciousness of Nutella without the harmful junk. My kids enjoy this nostalgic treat in moderation!
Our family loves Nutiva spread because it is:
- Much lower in sugar.: Contains 40% less sugar than other options. The brand contains 21 grams of sugar per serving. Nutiva is only 12 grams.
- Ethically sourced: Most hazelnut spreads contain palm oil and cocoa, which can be problematic if not sourced ethically. All Nutiva ingredients, including palm oil and cocoa, are ethically sourced (rainforest and animal friendly).
- More nutritious: Unlike other brands, this one contains 450 mg of omega-3s per serving! (That’s more per serving than sardines and tuna contain…and my kids certainly prefer chocolate!)
- Organic, Non-GMO Verified and Certified Gluten-Free: Other brands are not organic and contain ingredients that may be genetically modified.
- Dairy-free: We are not vegan, but I prefer a dairy-free alternative when the dairy source is commercial dairy.
Delicious ways to eat hazelnut spread
Whether you make your own Nutella or save time and money and buy the pre-made organic version, there are plenty of delicious ways to eat this spread:
- Sauce for banana chips: My kids love dipping banana chips into it.
- in a smoothie: They’ve found creative ways to use it in smoothies. Her favorites are the hazelnut butter and jelly shake and the chocolate, hazelnut and banana shake.
- Topping for pancakes or waffles: My oldest son likes to make pancakes for the family on Saturdays. Kids drizzle them with this spread and sliced strawberries.
- mocha coffee: Try mixing a teaspoon of chocolate spread with hazelnuts and coffee for a natural spread.
- Nut Butter Substitute: Can’t eat (or don’t love) peanut butter or other nut butter? Use a delicious chocolate hazelnut spread in any recipe that calls for nut butter.
- Hot chocolate: This recipe is one of the easiest ways to make delicious, creamy hot chocolate.
- Drizzle over ice cream: Heat some spread and drizzle it over ice cream for a delicious treat!
Changing your Nutella
Switching to a healthier version of Nutella allows you to continue enjoying this delicious treat without added sugar, artificial flavors, or questionable ingredients. Still, I recommend enjoying it in moderation. But with a healthier version, at least you’ll enjoy something that has more nutritional value and less sugar!
You can get Nutiva Chocolate and Hazelnut Spread here. Currently there are also other healthy options on the market. I also like this one from Artisana Organics which contains sustainable and ethically sourced ingredients. It is also sweetened with coconut sugar.
Are you a Nutella fan? Will you switch to a better alternative?
