The French are the biggest consumers of spread in the world [1]and it’s no coincidence 😄. But between the very (too!) sweet spreads, the ultra-processed compositions and the sometimes misleading “healthy” promises… it’s not always easy to find your way around. Good news: you don’t need to eliminate the spread. The idea is simply to learn to choose it better. Here are my dietitian tips for sort things out… without neglecting indulgence.
1. We make sure that sugar is not the main ingredient
This is THE first reflex to have: look at the list of ingredients. You should know that, on the label, the ingredients are listed in order of quantity (European regulations). So if sugar appears first… it means it is in the majority.
However, some spreads contain up to 50 to 60% sugar.
My dietitian advice: if you see sugar or one of its derivatives (glucose syrup, fructose syrup, etc.) comes out on top… move on!
2. We choose spreads with a simple and short list of ingredients!
A llong list of ingredients and with ingredients with complicated names testify to an unnatural product, of a transformed nature comprising a certainly significant number ofadditives.
My dietitian advice: Preferably choose a product with the shortest and simplest ingredient list.
3. We go on a hazelnut hunt
A hazelnut spread must necessarily be composed of… hazelnuts (or peanuts/speculos if it is peanut or speculoos spread).
My dietitian advice: Take a look at food labeling and look at the hazelnut content of your spread (they are generally expressed as a percentage). Always prefer those with the highest hazelnut content. The ideal? Choosing a spread whose primary ingredient is hazelnuts (or, where appropriate, peanuts or speculoos).
4. We choose good oils
Fourth tip for choosing a healthier spread: check what fats make up the product.
Check that the raw materials used in the recipe are good quality. In general, good quality raw materials are also the most expensive, which explains why “low cost” spreads mainly contain inexpensive ingredients… But what do we mean by “good quality” fats? “Good” fats, mainly made up of unsaturated fats or even rich in omega 3.
My dietitian advice: We favor good quality fats like sunflower oil or, better yet, rapeseed oil which has the advantage of being rich in omega 3. On the other hand, we leave aside products based onpalm oil or coconut oil. These are rich in saturated fats, which are bad for our cardiovascular health.
5. We choose better alternatives to sugar
A small amount of sugar may be acceptable in a spread, provided that the sugar does not represent almost the entire pot and that the sugar present is of “good” quality.
My dietitian advice: To choose: prefer products made with cane sugar or better yet the coconut sugarrather than sugar syrups very processed… or sweeteners. Please note that some spreads are even made from Honey : recipe more natural and just as tasty! Be careful not to forget that it is still sugar… 🙂
6. We take a look at the nutritional values
A little extra reflex that changes everything. Look at the nutritional table and in particular the sugars (g/100g)THE fibers or even the lipids.
💡 In practice:
- less sugar → better
- more fiber → better
- balanced lipid profile → interesting
And the fun in it all? My dietitian advice
Yes, a spread remains a sweet and caloric product. But this is not a problem in itself. What matters is the overall balance… not an isolated food.
So keep in mind that a good spread, savored with pleasure, is better than a “perfect” version that you don’t like.
The little extra: homemade
If you want to go even further: Making your own spread remains the best option. For what ? Because this allows you to:
- control sugar
- choose your ingredients
- increase the proportion of hazelnuts
Discover a homemade hazelnut spread recipe here.
Last tip: do not hesitate to opt for the dark chocolate spreads. Richer in cocoa, the latter allow us to benefit more from the many benefits of dark chocolate !
Sources:
[1] Consumption of spread in France.
