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Telegraph
4 days ago
- Health
- Telegraph
The truth about Nutella (and the healthiest ways to eat it)
Spread it on toast, drizzle it on pancakes, add it to desserts – or spoon it sneakily straight from the jar. Nutella, which is manufactured by Ferrero, is one of Italy's most famous exports – is so revered that the Italian prime minister presented King Charles and Queen Camilla with personalised 'Carlo' and 'Camilla' jars of Nutella during their state visit earlier this year. Now celebrating its 60th anniversary – and with a new 'plant-based' variety – Nutella was first developed to satisfy the Italian sweet tooth in the Second World War when cocoa was in short supply. The result was a sweet paste, made from ground hazelnuts, sugar and a little cocoa, shaped into a solid block, known as giandujot, that could be sliced and spread on bread. A few years later, it was developed into a spreadable paste called Super Crema, before being rebranded as Nutella. Globally, a jar of Nutella is sold every 2.5 seconds, and around a quarter of the world's hazelnuts are used in its production. You can find it on supermarket shelves next to the nut butter – and it's clearly a family favourite – but is it doing us any good? What is actually in Nutella? 'Nutella is advertised as a nut-based spread, but the health-conscious of you look away now over 56 per cent of Nutella is sugar [almost all from free sugars] and another 30 per cent is fat, mostly from palm oil. It's a processed product and it has minimal nutritional benefit compared to whole nut butters,' explains dietitian Emma Shafqat. It also contains hazelnuts, skimmed milk powder, fat-reduced cocoa (7.4 per cent) and then the additives: emulsifiers, soya lecithins and flavourings (vanillin). The graphic below shows what is in a jar of Nutella (they don't reveal the exact percentages of sugar or palm oil on their website, but we've estimated based on the nutritional information available): What's the nutritional breakdown? A 15g serving (about one heaped teaspoon) contains: About 80 calories 8.6g of carbohydrates (of which 8.4g is sugar) 4.6g of fat (of which 1.6g are saturates) Less than 1g of protein 0.016g salt What are the health benefits of Nutella? The main, and possibly only, health plus to Nutella lies in its hazelnuts. Hazelnuts offer a number of health benefits, primarily linked to heart health, by helping to reduce cholesterol and inflammation, which improves artery health. Studies show that eating hazelnuts could significantly lower cholesterol, increase levels of 'good' cholesterol, and improve blood glucose control. 'Hazelnuts have a good nutrient profile,' says Shafqat. 'Although they are high in calories, they are a rich source of mono and polyunsaturated fats and contain a good amount of omega-6 and 9 fatty acids. Hazelnuts are a rich source of vitamins and minerals like vitamin E, manganese and copper and are high in fibre. The major drawback with this sweet confection, however, is that only 13 per cent of Nutella is made of hazelnuts which in a 15g serving, is under 2g – too small to deliver any real benefit.' Nichola Ludlam-Raine, a dietitian and the author of How Not to Eat Ultra-Processed, adds: 'You'd be far better off eating a handful of whole hazelnuts or a 100 per cent nut butter.' Five reasons why Nutella is unhealthy 1. It's a sugar bomb 'A 15g portion of Nutella contains 8.4g of sugar,' explains Shafqat. To put this into context, the NHS recommends that adults should have no more than 30g of sugar a day, and children aged four to six should have no more than 19g. 'The high sugar content can contribute to energy spikes, increased cravings and, over time, weight gain or metabolic issues if eaten regularly in large amounts,' warns Ludlam-Raine. 2. Its palm oil offers no health favours Nutella is made of 30 per cent fat, most of it derived from palm oil. 'This is high in saturated fat, as approximately 50 per cent of its fat content is saturated, which is a higher percentage than other common vegetable oils, such as olive oil (around 14 per cent), but less than coconut oil (around 90 per cent). Excess saturated fat can raise LDL (bad) cholesterol,' warns Shafqat. While researchers can't agree on whether palm oil consumption harms cardiovascular health, its production has a negative impact on the environment; large areas of tropical rainforest have been cleared to make way for palm plantations. 3. It's an ultra-processed food (UPF) 'Nutella is a UPF due to its industrial formulation and additives, including emulsifiers and flavourings,' explains Ludlam-Raine. 'It's a highly-processed, energy-dense food and, technically, it's a HFSS (high in fat, sugar and salt) UPF.' Studies show that HFSS foods are linked to obesity, diabetes and cardiovascular disease, while UPFs, which contain heavily processed ingredients and additives and minimal whole foods, have been linked to a range of health issues, including obesity, diabetes and cardiovascular disease and depression. 4. It's high in calories A single serving of Nutella (around a heaped teaspoon) contains 80 calories – and many of us are eating more than this, especially if we're using it to top pancakes, waffles or toast. This quickly adds up if it becomes a regular part of breakfast. 5. It's low in nutrients 'Even though Nutella contains trace amounts of calcium and iron, you would need to eat a large amount to deliver any benefits,' says Shafqat. 'For example, you would need to eat half a jar of Nutella to get just 10 per cent of your daily iron needs, which also contains around 500 calories and 57g of sugar.' How does Nutella compare to other spreads? 'Compared to 100 per cent nut butters (like peanut or almond butter), Nutella is much higher in sugar and lower in protein and healthy fats,' says Ludlam-Raine. 'Jam is also high in sugar but contains some fruit – however it lacks the fat and protein that can help keep you full. Nut butters win on overall nutritional value, particularly when they contain just nuts and a pinch of salt.' How does the vegan Nutella compare to the usual kind? Plant-based Nutella is made from: sugar, palm oil, hazelnuts, chickpeas, fat-reduced cocoa, powdered rice syrup, emulsifiers, soya lecithins, salt and flavourings. Plant-based Nutella is slightly lower in sugar than the original version, and it also contains a little extra protein, due to the addition of chickpeas to replace the skimmed milk powder. Even though it contains the same amount of calories per portion, it's slightly higher in saturated fat. Unless you're following a plant-based diet, the original recipe still has the edge simply because the plant-based Nutella contains powdered rice syrup which has an extremely high glycaemic index, which means it can cause rapid blood sugar spikes. So the original is still the best. A 15g serving (about one heaped teaspoon) contains: About 80 calories 8g carbohydrates (of which 6.8g is sugar) 4.8g fat (of which 1.7g are saturates) 1g protein 0.011g salt What is the best way to eat Nutella? Try the following ways to get your Nutella fix: 1. Enjoy it with fruit 'Pairing it with nutrient-rich foods like strawberries adds fibre and slows down digestion,' recommends Ludlam-Raine. Shafqat adds: 'This is far preferable to eating it by the spoonful on its own!' 2. With wholegrain toast 'Spreading Nutella on thick white bread or toast and eating it as a quick breakfast isn't ideal – it's essentially sugar on sugar with minimal fibre or protein, which can lead to blood sugar spikes followed by crashes,' explains Ludlam-Raine. 'Instead, serve it with wholegrain toast, banana slices and a sprinkling of seeds for extra fibre,' suggests Safqat. 3. As a treat or dessert 'I'd consider Nutella more of a treat than part of a regular breakfast,' says Ludlam-Raine. 'Save it for weekend pancakes, or drizzled over dessert rather than a daily staple. It's not the best way to start the day – especially for children.' The healthy alternatives to Nutella If you're keen to find a healthier alternative to Nutella, Shafqat suggests looking for a spread that contains more nuts (ideally at least 50 per cent) and less sugar (less than 5g per 100g). This is made from both hazelnuts (39.1 per cent) and almonds (39.1 per cent), with cocoa mass (9 per cent), agave syrup, cocoa butter, rapeseed oil and sea salt. This is the healthiest option, made from 100 per cent hazelnuts with no added sugar or salt – and 10g of fibre per 100g. The verdict: Is Nutella healthy or unhealthy? Sadly, for all the billions of fans out there, it resides firmly in the unhealthy camp. Shafqat says: 'I don't believe in banning foods, but Nutella is high in sugar, so should be eaten in moderation. However, there are healthier options available, which would be better for children to reduce their sugar intake.' Ludlam-Raine says: 'If you're sticking to the recommended one to two teaspoons and enjoying Nutella occasionally, that's perfectly reasonable. However, it's very easy to over-consume and it's particularly appealing to children due to its taste and texture, so portion sizes can creep up and it can easily become a daily habit.' One that might be hard to kick.
Telegraph
07-05-2025
- Health
- Telegraph
‘San Pellegrino Limonata? It's no better than Pepsi'
What is Italy's greatest export? Yes, we love the wine, the cheese, the olive oil and the pasta. But the other delicacy we have grown to know and love – which graces the shelves of wholefood stores and Italian delis – is San Pellegrino. Is there anything as refreshing as an ice-cold Limonata, San Pellegrino's thirst-quenching cloudy lemonade? We seem to put these fruity soft drinks on a pedestal above the likes of Pepsi, Lucozade and Fanta. Somehow, in pride of place in deli fridges across the country, they seem more natural and organic. They are made by a brand renowned for its sparkling water, so they must be healthier... right? Limonata lovers, look away now. Emma Shafqat, a paediatric dietitian, says that whilst she 'can see why people might think of San Pellegrino Limonata as a healthier drink, it's really no better than a can of Pepsi or regular lemonade'. Jeannette Hyde, a registered nutritional therapist and author of The Gut Makeover, agrees. 'Personally I wouldn't touch it with a barge pole,' she asserts. However, Bini Suresh, the lead for dietetics at Cleveland Clinic London and BDA spokesperson, believes Limonata has its place in a balanced diet, when enjoyed mindfully and not relied on for hydration or nutrition. Is San Pellegrino Limonata not as healthy as we think? And how does it compare to other fizzy drinks? Are there any health benefits of drinking Limonata? Both Shafqat and Hyde take a moment when faced with this question. It seems the health benefits of drinking a can of Limonata are decidedly minimal, although Hyde points to its list of ingredients being more natural and organic than the likes of Pepsi and Lucozade. It's made with 16 per cent fruit juice from 'ripe lemons from southern Italy', natural flavourings, and includes some zest, too. This marks a contrast to other soft drinks which contain all sorts of acids, caffeine, and artificial colourings. Additionally, Suresh points to the lemon juice providing a small amount of vitamin C. A 2025 review in Molecules highlights the importance of vitamin C for our health thanks to its antioxidant effect and role in immunity. However, Suresh notes the amount in a can of Limonata 'isn't a quantity significant enough to offer a functional benefit'. She therefore acknowledges that whilst a can of Limonata may be enjoyed socially as a refreshing alternative to alcohol, its health benefits are 'modest at best, context dependent' and, in her opinion, 'minimal'. She points to San Pellegrino's 'Zero Added Sugar' variation, which has just 13 calories and 1.1g sugar per can. Alongside water, lemon juice from concentrate, and natural lemon flavourings, it contains sweeteners. 'This is a lower-sugar alternative that may better support moderation and metabolic health, particularly for individuals with insulin resistance, prediabetes, or weight management goals,' she concludes. The case against Limonata So, what makes Limonata so lacking in the eyes of our nutritionists? One word: sugar. The Government recently announced its plans to expand the sugar tax – a levy applied to sugary soft drinks with the aim of reducing obesity levels. Whilst it currently applies to drinks with more than 5g of sugar per 100ml, the threshold may be lowered to 4g. Among the offenders that would be subject to this widened tax are Fanta, Pepsi, Lucozade, and – perhaps surprisingly – San Pellegrino's Limonta and Aranciata cans. Limonata contains 4.5g of sugar per 100ml which puts it on the same level as Fanta Orange, Lucozade, Rubicon and Pepsi. 'It's important to note that an entire can has almost 15g of sugar,' Shafqat says. 'The NHS recommends adults should consume no more than 30g of free sugars per day – if you drink two cans of Limonata, you've reached that maximum.' The health risks of a high-sugar diet are well-established. According to a comprehensive review in the Nutrients journal, people that consume more sugar-sweetened beverages tend to gain more weight and have a higher risk of obesity, type 2 diabetes, and cardiovascular disease. Additionally, the sugar in fizzy drinks is easily digested and absorbed into the bloodstream, which can cause a quick rise in blood sugar levels, Hyde explains. Whilst most fruits are sugary, they also contain fibre, which tends to be found in the skin, pulp and seeds. Fibre helps to regulate blood sugar levels and prevents rapid spikes and crashes. Therefore, when you drink a sugary fruit drink which doesn't contain fibre, and without food, Hyde says 'you're instantly putting yourself on a rollercoaster of a sugar high, followed by a dip, which is followed by further cravings'. Suresh adds that liquid calories are 'less satiating, making it easy to overconsume' which can be problematic for those maintaining or on a weight loss journey. These links are well-established in scientific research, with a 2021 study in World Journal of Diabetes highlighting that sugar-sweetened beverages can contribute to increased blood glucose concentrations, hunger, and potential weight gain. Additionally, San Pellegrino's fizzy fruit drinks used to contain much more sugar, around 9g per 100ml (almost 30g per can). The company launched its new recipe in the UK in 2018 with a proportion of the added sugar replaced with stevia, which saw the sugar content of its fruit beverage range drop by an average of 40 per cent. And whilst the 'Zero Added Sugar' variation is a low calorie and sugar swap, it does contain a couple of unfamiliar ingredients – acesulfame K and sucralose, both of which are artificial sweeteners. Whilst they are generally recognised as safe for consumption, the former has been linked to increased appetite, and the latter to weight gain in animal studies. How does it compare to other fizzy drinks? A can of San Pellegrino Limonata contains as much sugar as some popular fizzy drinks, although the company says its fruity drinks are 'made with 30 per cent less sugar than similar sugar sweetened beverages'. Suresh says Limonata 'may be perceived as a cleaner label product' compared to alternatives which contain artificial flavourings and sweeteners. What about other 'posh' sparkling drinks? With its sophisticated branding and Italian heritage, many perceive San Pellegrino as a class above the rest. In fact, in recent years, interest in premium and 'trendy' soft drinks has risen as many turn away from alcohol and sugar towards the world of wellness. Suresh, Hyde, and Shafqat all agree that Dash sparkling water is one of the healthiest 'posh' soft drinks as it has just three calories and no sugars or sweeteners in a can. 'It's the best for regular use,' Suresh says, as it's essentially infused water which provides hydration support. San Pellegrino's 'Essenza' fruity sparkling water range is nutritionally comparable. Its Lemon and Lemon Zest drink contains no sugars or sweeteners. Its purely natural mineral water, carbon dioxide, and natural flavourings – and also has just three calories per can. A San Pellegrino spokesperson says: 'At San Pellegrino, we offer a diverse range of authentic Italian products that cater to various tastes and occasions. From our no-sugar Essenza range to the newly introduced Zero Added Sugar range made with juice from Mediterranean fruits, we are committed to consistently delivering great-tasting and high-quality drinks that meet our consumers' needs.' Shafqat is also fond of Hip Pop Living Soda – a premium fizzy drink which claims to support gut health, with 8g of plant fibre per 100ml. It's also lower in sugar, with 1.6g per 100ml. And you can't reference 'posh' soft drinks without acknowledging the rise in popularity of kombucha. Hyde says she drinks it at social events when she doesn't fancy alcohol as it's low in sugar and good for the gut, but still tastes pleasant. Her favourite is Momo – an authentically brewed and unfiltered kombucha. Suresh therefore puts traditional Limonata on the same level as Cawston Press Elderflower Lemonade – whilst they're both sugary, she recommends people enjoy them as an occasional treat. She says the 'Zero Added Sugar' Limonata is a 'reasonable compromise' for those transitioning away from traditional fizzy drinks, whilst the Essenza Lemon and Lemon Zest drink 'provides a flavoursome alternative to plain water, which is great for anyone aiming to stay hydrated without added sugars or sweeteners'. The expert verdict 'Whilst traditional Limonata has more natural ingredients than Pepsi, just don't be fooled into thinking you're having any less sugar when you drink it,' Hyde says. 'Moderation is important – drink one now and again if you fancy it, but maybe consider sometimes swapping it out for sparkling water with a squeeze of lemon or lime.' What to drink instead – and still feel refreshed When you need a sweet, refreshing hit, Hyde recommends her simple chilled hibiscus tea. 'It's high in polyphenols with antioxidant powers, plus you get a fruity flavour without a fructose, sugar or aspartame dump,' she says. It's slightly tart and a vibrant red colour – if you prefer a sweeter beverage, Hyde recommends adding a touch of raw unpasteurised honey. More of her gut healthy recipes can be found here.
