Keto And Nutella: A Match Made In Heaven?

Nutella is a chocolate hazelnut spread that has gained a cult following. However, it is not keto-friendly due to its high sugar content, with 21 grams of net carbs per serving. This means that consuming Nutella could take you out of ketosis. Fortunately, there are keto-friendly alternatives available, such as Nutilight, a low-carb substitute with only 1-2 grams of net carbs per serving. Additionally, you can make your own keto-friendly Nutella at home using ingredients like raw hazelnuts, unsweetened cocoa powder, erythritol, and coconut oil. These recipes allow you to enjoy the taste of Nutella while adhering to your keto diet.

Nutella is not keto-friendly

The first ingredient in Nutella is sugar, and it also contains a lot of skim milk, which means it is not suitable for the keto diet.

However, there are some keto-friendly alternatives to Nutella that you could try. For example, Nutilight is a low-carb substitute that is made with erythritol and stevia. It has only 1 gram of net carbs per 2-tablespoon serving. There are also some keto-friendly maple syrup replacements that you could use as toppings for your low-carb pancakes, such as Birch Benders Magic Syrup or Pyure Organic Maple-Flavored Syrup.

If you are feeling adventurous, you could even make your own keto-friendly Nutella at home. There are recipes available online that use ingredients such as raw hazelnuts, unsweetened cocoa powder, erythritol, coconut oil, and hazelnut extract. By making your own, you can ensure that it fits within your dietary requirements and still enjoy the taste of Nutella!

High sugar content in Nutella

Nutella is a chocolate and hazelnut spread that has gained a cult following over the years. However, its high sugar content has been a cause for concern among health-conscious consumers.

A viral image posted on Reddit revealed the shocking amount of sugar in a jar of Nutella. According to the image, each two-tablespoon serving contains 21 grams of sugar, which means there is approximately 210 grams of sugar in a 13-ounce jar. This amount of sugar is more than quadruple the amount found in a 16-ounce bottle of Coca-Cola.

Registered dietitian Caroline Passarrello confirmed that "by weight, Nutella is 55% sugar." This means that sugar is the primary ingredient in Nutella, outweighing all other components. Alissa Rumsey, another registered dietitian, emphasised that 21 grams of sugar is "equivalent to five teaspoons," which is a significant amount considering the recommended daily limits set by the American Heart Association.

The high sugar content in Nutella has led to criticism and legal action. In 2012, Nutella settled a $3 million class-action lawsuit filed by an American mother who claimed that the company's advertisements led her to believe it was a healthy breakfast option for her children. As a result, Nutella's reputation as a nutritious breakfast food has been questioned, and experts recommend treating it as an occasional dessert rather than a daily breakfast item.

While Nutella may be enjoyed in moderation, its high sugar content remains a concern. The large amount of sugar in Nutella contributes to its high calorie and carbohydrate content, making it incompatible with diets such as keto that aim to reduce carbohydrate and sugar intake. For those following a keto diet or looking to reduce their sugar consumption, low-carb substitutes and homemade alternatives are available that offer a similar taste experience with significantly less sugar.

Keto-friendly Nutella alternatives

Nutella is not keto-friendly, but there are several alternatives that you can try.

Nutilight

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

Birch Benders Magic Syrup

This keto-friendly maple syrup replacement contains 2 g of net carbs per 1/4 cup serving.

Pyure Organic Maple-Flavored Syrup

Another keto-friendly maple syrup alternative, this product contains 4 g of net carbs per 1/4 cup serving.

Homemade Nutella

If you're feeling adventurous, you can try making your own keto-friendly Nutella at home. Here's a recipe that uses the following ingredients:

• Hazelnuts
• Avocado oil
• Powdered xylitol, erythritol, or allulose
• Kosher salt

To make this homemade Nutella, simply preheat your oven to 300°F/150°C. Place the hazelnuts on a rimmed baking tray and toast them until lightly golden and fragrant (10-14 minutes). While still warm, wrap them in a kitchen towel and rub vigorously to remove the skins.

Transfer the hazelnuts to a food processor and process until they form a paste. Add the avocado oil and continue processing until smooth (about 10-14 minutes). Then, add your chosen sweetener and salt to taste.

Pour your homemade Nutella into a mason jar or airtight container and refrigerate until set. It will keep well for roughly a month!

Homemade keto Nutella recipes

Overview

Nutella is a popular hazelnut-chocolate spread that is enjoyed by many. However, it is high in sugar and not suitable for those following a keto diet. Luckily, there are several homemade keto-friendly Nutella recipes that are just as delicious! These recipes typically use hazelnuts, cocoa powder, a sweetener, and oil, and can be made in a food processor or blender. Here are some detailed recipes to get you started:

Recipe 1: Keto Sugar-Free Nutella

Ingredients:

• 3/4 cup roasted hazelnuts
• 3 tablespoons hazelnut oil (or avocado oil)
• 2 tablespoons cocoa powder
• 2-3 tablespoons powdered sweetener (such as Swerve)
• 3 tablespoons collagen protein powder (optional)
• 1/2 teaspoon vanilla extract

Directions:

• Process the hazelnuts in a food processor or blender until they are finely ground and beginning to clump together.
• Add 2 tablespoons of oil and continue processing until the mixture becomes a nut butter.
• Add the cocoa powder, sweetener, collagen (if using), and vanilla. Blend until combined.
• Add the additional tablespoon of oil and blend until smooth and creamy.
• Store in a jar in the refrigerator for up to two months.

Recipe 2: Keto Nutella Hazelnut Spread

Ingredients:

• 1 tablespoon avocado oil
• 2-6 tablespoons powdered sweetener (xylitol, erythritol, or allulose)
• 1/4-1/2 teaspoon kosher salt
• 2 cups hazelnuts

Directions:

• Preheat the oven to 300°F/150°C. Place the hazelnuts on a baking tray and toast until lightly golden and fragrant (about 10-14 minutes).
• While still warm, wrap the hazelnuts in a kitchen towel and rub to remove the skins. Some bits of skin may remain, which is fine.
• Transfer the hazelnuts to a food processor and process until a paste forms. Add the avocado oil and continue processing until smooth (about 10-14 minutes).
• Add cocoa powder, powdered sweetener, and salt to taste. Process until combined.
• Pour the homemade Nutella into a mason jar and refrigerate until set (will keep for about a month).

Recipe 3: Simple Sugar-Free Nutella

Ingredients:

• 1 1/2 cups hazelnuts (blanched or with skins on)
• 2 tablespoons coconut oil (melted)
• 3-4 tablespoons unsweetened cocoa powder
• 3 tablespoons powdered sweetener (such as allulose)
• 1/2 teaspoon vanilla extract (optional)

Directions:

• If using hazelnuts with skins on, roast them in the oven at 180°C/350°F for about 10 minutes, or until the skins start to peel off and the nuts are golden.
• Let the hazelnuts cool, then place them in a mason jar and shake to remove the skins. Alternatively, rub them in a tea towel or between your hands to remove the skins.
• Place all the ingredients into a high-speed blender or food processor and blend until smooth. This may take around 5 minutes, depending on the power of your appliance. Scrape down the sides of the blender as needed.
• Taste and adjust the sweetener if needed.
• Store in an airtight container in the refrigerator for up to 1 month. The Nutella will be softer than regular Nutella if kept at room temperature.

With these recipes, you can enjoy the delicious taste of Nutella without compromising your keto diet!

Nutella's history and popularity

Nutella is a brand of brown, sweetened hazelnut cocoa spread. Nutella is manufactured by the Italian company Ferrero and was introduced in 1964, although its first iteration dates to 1963. The history of Nutella can be traced back to the time of World War II. During that time, markets faced a shortage of cocoa. Pietro Ferrero, who owned a bakery in Alba, Italy, noticed this shortage and decided to create a paste mixed with hazelnuts and some chocolate. He initially sold this paste as a solid block, but started selling a creamy version in 1951, called Supercrema gianduja.

In 1963, Ferrero's son, Michele Ferrero, revamped the product with the intention of marketing it throughout Europe. Its composition was modified, and it was renamed "Nutella". The first jar of Nutella left the factory in Alba on April 20, 1964, and it was an instant success. Nutella became popular in Germany, France, and Italy, and it began its journey of becoming a global brand. Today, Nutella is produced in various facilities around the world, including Canada, Australia, Italy, France, Germany, Russia, and Brazil.

The popularity of Nutella can be attributed to its unique combination of hazelnut and chocolate, as well as its effective advertising campaigns. Nutella has always portrayed happy families enjoying the product together, creating a family-friendly image. The company has also kept up with marketing trends, being one of the first corporates to utilize social media to connect with its customers. Nutella's global popularity is evident through the celebration of World Nutella Day on February 5th since 2007 and the Guinness World Record for the 'Largest Continental Breakfast', where 27,854 people gathered to celebrate Nutella.

Frequently asked questions