Many years ago, I spent a few weeks on vacation in Europe. I hiked, explored beautiful cities, tried local foods, and enjoyed a very Italian recipe: Nutella. I would eat Nutella for breakfast and dessert, and it was a delicious chocolate treat.
When I get home, I occasionally buy a jar of Nutella to enjoy. But I wonder, is Nutella healthy? As I learned more about the ingredients, I realized it wasn’t a good option. I created my own recipe for Nutella at home, but that usually takes more time than I have.
I decided to find a healthier, pre-made, low-sugar version of the spread.
What is Nutella?
Hazelnut chocolate spreads have been popular since the early 1800s when chocolate was scarce due to import laws. To expand the range of chocolate they have, they began to add hazelnuts, which were abundant, to create a spreadable treat. They called it gianduia, and it has continued to be popular over the years.
During WWII, the availability of chocolate again affected distribution. Pietro Ferrero, an Italian chocolatier, revived the idea of adding hazelnuts to stretch chocolate. Thus, Nutella was born. Today, the spread is still very popular in Europe and the United States.
Unfortunately, the American version contains high amounts of sugar and questionable ingredients. While it is marketed as a healthy breakfast food, due to the sugar content, I would put it in donuts and pastries.
Is Nutella healthy?
Based on the ads, you might think that Nutella is a healthy food that deserves a place on your breakfast (and lunch and dinner) table. They don’t contain many ingredients, and they all seem harmless. Unfortunately, these simple ingredients hide some problems:
Nutella ingredients: sugar, palm oil, hazelnuts, cocoa, skimmed milk powder, whey powder, soy lecithin, and vanillin.
Sounds like simple and healthy ingredients, right? At least we can announce it together! Heck, even a 5-year-old can probably pronounce all those ingredients. However, digging a little deeper into the material reveals the hidden problems of this spread.
Nutella ingredients
Unfortunately, several ingredients take Nutella out of the health food category. It has no nutritional value or health benefits. In fact, the amount of added sugar and artificial flavors mean it’s something to avoid. If you’re not going to eat candy for breakfast or feed your baby, skipping Nutella is probably a good idea too.
Sugar
The first ingredient is refined sugar… and not a small amount. Two scoops of chocolate spread contains 21 grams of sugar or five pieces of added sugar! That’s more than most candy bars and donuts!
Worse, the sugar is not organic. Nutella mainly uses sugar from beets, a highly refined sugar that often contains large amounts of pesticides. Sugarcane is also often GMOs. Not healthy food.
There is a time and a place for sugar consumption (in moderation of course). But it is important to choose organic and non-GMO sugar.
Palm oil
Palm oil is a healthy fat found in many things, including food, soaps, and cosmetics. This oil originates in the tropics (mainly southeast Asia) and is often extracted in an unreliable manner. This contributes to deforestation, environmental destruction, water pollution, and human rights violations.
Thankfully, not all palm oil harvesting harms the environment. If obtained correctly, it can be a nutritious substance. Palm Done Right works to raise awareness about properly produced palm oil and encourages consumers to choose ethical and healthy options. Nutella uses 100% sustainable and RSPO certified palm oil (one of the few good things about it).
Soy Lecithin
Another controversial ingredient in this spread is soy. Unless it’s from an organic source, soy is a heavily sprayed (often GMO) crop. It is processed from hexane, a solid solvent and a petroleum product. Soy also contains xenoestrogens, which are capable of disrupting the endocrine system. Many experts think that these xenoestrogens may be partly to blame for the rising rates of reproductive issues.
Although it is difficult to completely avoid soy lecithin, there are healthier alternatives. For example, sunflower seeds do not have the same problems.
Commercial milk
Nutella also contains “roasted milk powder.” Don’t get me wrong, I have no problem with ethically sourced milk, but that’s not what you’ll find in Nutella.
Commercial milk comes from cows raised in poor conditions and fed GMO grains and antibiotics. It is also pasteurized and the same. When it becomes “milk powder,” it is full of oxidized cholesterol, which forms during dehydration. This is one of the most harmful types of cholesterol.
Hazelnuts
Hazelnuts are a wonderful and nutritious food that comes from 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 in unethical ways, including child slavery. It is ironic and sad that child labor and slavery produce the medicines we love.
According to a BBC investigation, these child slaves work 80 to 100 hours a week without pay. They are not fed, they don’t get an education, and most of them will never see their families. About 1.8 million children work in cocoa plantations in Ghana and Ivory Coast.
No matter how good it is for my health, I refuse to buy or use any product that comes from children forced into slavery and inhumane conditions. Thankfully Nutella uses cocoa produced without child labor and supports healthy cocoa production.
Vanillin
It’s easy to glance at this stuff and assume it’s just a technical name for real vanilla…but it’s not. Real vanilla extract is basically a tincture made from vanilla beans (here’s how to make it). It has a wonderful taste and even contains some B vitamins.
Vanillin is not very good. It is an artificial vanilla flavor with added sugar or corn syrup. In stores, labels sometimes say “vanilla imitation.” It’s usually made from things like wood pulp…hardly what I want in my food!
Nutella: Health Wash?
You’re not alone if you thought Nutella was healthy (even though it’s not). A 2012 lawsuit convicted Nutella’s parent company, Ferrero USA, of making misleading health claims in its advertising and packaging.
The result was a $3 million settlement. The company was forced to refund customers who bought it, assuming it was healthy. It also required Ferrero USA to change its packaging, website, and marketing to reflect the high sugar content.
Is Nutella Healthy?
I know you’re probably thinking, Nutella is so delicious. Can’t we have fun in moderation?
And normally, I would say yes, we can enjoy something in moderation. But when it comes to mixing refined, highly processed ingredients, I can’t get into that.
I made a homemade Nutella recipe that I make in a food processor. But I don’t always have time to do it. It’s great to have a healthier option than store bought. Thankfully, I found Nutiva’s Organic Hazelnut Spread – a healthy alternative.
A Healthy Alternative to Nutella
Nutiva’s organic, non-GMO certified, dairy-free, gluten-free spread has all the flavor of Nutella without the harmful ingredients. My kids enjoy this anti-depressant treat in moderation!
Our family loves Nutiva spreads because they are:
- More is less sugar: Contains 40% less sugar than other options. The brand name contains 21 grams of sugar per serving. Nutiva has only 12 grams.
- Ethically quotedMost hazelnut spreads contain palm oil and cocoa, which can be problematic if not ethically sourced. All Nutiva ingredients, including palm oil and cocoa, are ethically sourced (rainforest and animal friendly).
- More nutritionUnlike other brands, this one contains 450 mg of omega-3s per serving! (That’s more per serving than sardines and tuna…and my kids definitely prefer chocolate!)
- Certified organic, non-GMO, and certified gluten-freeOther types are not organic and contain ingredients that may be genetically modified.
- Lactose intolerance: We are not vegan, but I prefer non-dairy milk alternatives when the milk source is commercial milk.
Delicious Ways to Eat Hazelnut Spread
Whether you make your own Nutella or save time and money and buy the natural, pre-made version, there are many delicious ways to eat this spread:
- Add the banana chips: My kids love to mix in banana chips.
- In a smoothie: They found creative ways to use it in smoothies. Their favorites are the hazelnut butter and jelly smoothie and the chocolate hazelnut banana smoothie.
- Top on pancakes or waffles: The eldest likes to make pancakes for the family on Saturdays. Kids are drooling over this spread and sliced strawberries.
- Mocha coffeeTry mixing tea with hazelnut chocolate spread in your coffee for a natural cream.
- Substitute for peanut butterCan I have (or not like) peanut butter or other nut butters? Use a delicious chocolate spread on any recipe that calls for peanut butter.
- Hot chocolate: This recipe is one of the easiest ways to make delicious hot chocolate.
- Drizzle with ice cream: Warm up some spread and drizzle over ice cream for a delicious treat!
Your Nutella replacement
Switching to a healthier version of Nutella allows you to still enjoy this delicious treat without all the added sugar, artificial flavors, and questionable ingredients. I would still recommend enjoying it in moderation. But with a healthier version, at least you’ll be enjoying something with more nutritional value and less sugar!
You can find Nutiva Chocolate Hazelnut Spread here. There are other healthy options on the market now too. I also like this one from Artisana Organics which features ethically sourced, sustainable ingredients. Additionally it is sweetened with coconut sugar.
Are you a Nutella fan? Will it change to a better alternative?
