Nutella And Keto: A Match Made In Heaven?

Nutella is a chocolate hazelnut spread that has gained a cult following. However, it is packed with sugar, with a 2-tablespoon serving containing 21 grams of net carbs, making it incompatible with the keto diet. But fear not, as there are keto-friendly alternatives and recipes for homemade Nutella that are just as delicious and indulgent.

Nutella's high sugar content

Nutella is a sweet, creamy spread made from hazelnuts and cocoa. It has a large fan following and is consumed by millions of people worldwide. However, despite its delicious taste, Nutella has a high sugar content, which is a cause for concern.

Sugar is the primary ingredient in Nutella, comprising 57% of its weight. A 2-tablespoon (37-gram) serving of Nutella contains a shocking 21 grams of sugar, which is about 5 teaspoons. To put this into perspective, a serving of Betty Crocker Milk Chocolate Rich & Creamy Frosting contains 17 grams of sugar. This means that a woman or child would be close to their added sugar limit for the entire day after consuming just 2 tablespoons of Nutella.

The high sugar content in Nutella has health implications. Consuming too much added sugar has been linked to various chronic diseases and conditions, including obesity, diabetes, heart disease, liver disease, cognitive decline, and even certain types of cancers. It may also be one of the driving factors behind the surge in childhood obesity. For these reasons, it is important to limit the consumption of foods with high amounts of added sugar, such as Nutella.

Due to its high sugar content, Nutella should be viewed as a treat rather than a staple food. While it is okay to enjoy a small amount of Nutella from time to time, it should not be a regular part of one's diet, especially for children. It is important to be mindful of the amount of added sugar in one's diet and to make informed choices about food consumption.

Keto-friendly Nutella alternatives

Nutella is not keto-friendly, as it is packed with sugar. However, there are some keto-friendly alternatives that you can try.

Nutilight

The most direct replacement for Nutella is a low-carb substitute product called Nutilight. Their dark chocolate variety is made with erythritol and stevia, resulting in only 1g of net carbs per 2-tablespoon serving. Their hazelnut-flavoured variety is only slightly higher, at 2g of net carbs per 2-tablespoon serving.

Keto-friendly maple syrup replacements

If you're looking for a topping for your low-carb pancakes, you can try keto-friendly maple syrup replacements. Some options include:

• Birch Benders Magic Syrup (2g of net carbs per 1/4 cup serving)
• Pyure Organic Maple-Flavored Syrup (4g of net carbs per 1/4 cup serving)

Homemade Keto Nutella

You can also make your own keto-friendly Nutella at home. Here is a simple recipe with only 1.6g net carbs per serving:

Ingredients:

• 3/4 cup roasted hazelnuts
• 3 tablespoons hazelnut oil (or avocado oil)
• 2 tablespoons cocoa powder
• 2 to 3 tablespoons powdered sweetener (Swerve or BochaSweet)
• 3 tablespoons collagen protein powder (optional)
• 1/2 teaspoon vanilla extract
• Salt to taste

Directions:

• Grind the hazelnuts in a food processor or high-powered blender until they are finely ground and beginning to clump together.
• Add 2 tablespoons of oil and process until the mixture becomes a nut butter.
• Add the cocoa powder, sweetener, collagen, vanilla, and salt, and continue to blend.
• Add the additional tablespoon of oil and continue to process until the mixture is smooth and creamy. You may need to add more oil to thin it out.

This homemade keto Nutella can be stored in a jar in the refrigerator for up to two months.

Making keto-friendly Nutella at home

Nutella is not keto-friendly as it is packed with sugar. However, you can make a keto-friendly version at home. Here is a detailed recipe for making keto-friendly Nutella at home:

Ingredients:

• Hazelnuts (raw, unsalted)
• Sweetener (powdered is preferred to avoid grittiness)
• Unsweetened Cocoa Powder
• Vanilla Extract
• Oil (hazelnut, avocado, olive, or coconut)
• Sea Salt
• Collagen Protein Powder (optional)

Instructions:

• Roast the hazelnuts on a baking sheet in the oven until lightly browned and fragrant.
• Remove the outer skins of the hazelnuts by placing them in a bowl with a lid and shaking, or by rubbing them inside a folded kitchen towel.
• Place the skinned hazelnuts into a high-power blender or food processor and blend until a smooth hazelnut butter forms.
• Add the cocoa powder, sweetener, vanilla extract, oil, and sea salt to the blender and blend until smooth and glossy.
• Adjust the consistency by adding more oil if needed.
• Store the keto-friendly Nutella in an airtight container in the refrigerator for a thicker, more spreadable consistency.

This recipe creates a sugar-free, keto-friendly version of Nutella that you can enjoy without worrying about the high sugar content of the store-bought version.

Nutritional information for keto-friendly Nutella

Nutella is not keto-friendly as it is packed with sugar. However, there are keto-friendly alternatives and recipes that can be made at home. Here is a recipe for keto-friendly Nutella:

Ingredients:

• 3/4 cup roasted hazelnuts
• 3 tablespoons hazelnut oil (or avocado oil)
• 2 tablespoons cocoa powder
• 2 to 3 tablespoons powdered sweetener (Swerve or BochaSweet)
• 3 tablespoons collagen protein powder (optional)
• 1/2 teaspoon vanilla extract
• Salt to taste

Directions:

• Process the hazelnuts: Place the hazelnuts in a food processor or blender and process until they are finely ground and starting to clump together.
• Add the oil: Add 2 tablespoons of oil and process until the mixture becomes a nut butter. You may need to scrape down the sides of the blender.
• Add the dry ingredients: Add the cocoa powder, sweetener, collagen, vanilla, and salt. Continue blending until the mixture thickens.
• Adjust the consistency: Add the additional tablespoon of oil and blend until smooth and creamy. You can add more oil as needed to thin the mixture.

This keto-friendly Nutella has a net carb count of 1.6g per serving (2 tablespoons), which is much lower than the 21g of net carbs in regular Nutella. It can be stored in a jar in the refrigerator for up to two months and can be enjoyed on keto-friendly pancakes, waffles, or even straight out of the jar!

Nutella's impact on ketosis

Nutella is a chocolate hazelnut spread that has a massive fan following. However, it is not keto-friendly as it is loaded with sugar. A 2-tablespoon serving of Nutella contains 21 grams of net carbs, which is enough to kick you out of ketosis.

The good news is that there are keto-friendly alternatives to Nutella that you can buy or make at home. These alternatives typically have less than 2 grams of net carbs per serving, making them an ideal keto snack.

Here's how Nutella and its keto-friendly alternatives can impact your ketosis:

The Impact of Nutella on Ketosis

Nutella, with its high sugar content, can negatively impact ketosis. A single serving of Nutella contains more than 20 grams of net carbs, which is the maximum amount of carbs recommended for an entire day on a standard keto diet. Consuming Nutella can quickly deplete your daily carb allowance, potentially kicking you out of ketosis.

The Impact of Keto-Friendly Nutella Alternatives on Ketosis

Keto-friendly Nutella alternatives, on the other hand, can have a positive impact on ketosis. These alternatives typically have a fraction of the net carbs found in regular Nutella, usually less than 2 grams per serving. This means you can enjoy a tasty treat without the same risk of exceeding your daily carb limit.

For example, one recipe for homemade keto Nutella has only 1 gram of net carb per tablespoon, while another has 1.6 grams of net carbs per 2-tablespoon serving. These alternatives allow you to satisfy your sweet tooth while staying within your macros and maintaining ketosis.

Tips for Enjoying Nutella While on Keto

If you're craving Nutella but want to stay in ketosis, there are a few things you can do:

• Reduce your serving size: Instead of a full 2-tablespoon serving, try having just a teaspoon or half a tablespoon. This will reduce the number of net carbs you're consuming, lowering the risk of kicking yourself out of ketosis.
• Find keto-friendly alternatives: There are several keto-friendly Nutella alternatives available in the market, such as Nutilight, which has only 1-2 grams of net carbs per serving. You can also make your own keto Nutella at home using recipes that typically involve blending hazelnuts, cocoa powder, a sweetener like erythritol or monk fruit, and a healthy oil like coconut oil or avocado oil.
• Be mindful of your macros: Even with keto-friendly alternatives, it's important to track your macros and ensure that your total carb intake for the day stays within the recommended range for ketosis.
• Indulge occasionally: While keto-friendly Nutella alternatives are better options, they can still slow down your weight loss progress if overconsumed. Treat them as occasional treats rather than daily staples.

In conclusion, while regular Nutella is not keto-friendly due to its high sugar and carb content, there are alternatives you can buy or make that can satisfy your sweet tooth while keeping you in ketosis. By being mindful of serving sizes, tracking your macros, and indulging occasionally, you can enjoy the taste of Nutella without compromising your ketogenic diet.

Frequently asked questions