Nutella is high in calories and sugar, which make it difficult to fit into a weight loss diet. However, you can eat Nutella in moderation as part of a well-balanced diet. You can enjoy it as a dessert or use it to give flavor to healthy foods.
How many calories in a slice of Nutella toast?
Above all, Nutella is bad for weight loss because it has too many calories. A Nutella toast has almost 300 calories!
Just a tablespoon of Nutella has 100 calories, while a typical 2-tablespoon serving has 200 calories.[1]
Moreover, a slice of bread has about 75 calories. It’s recommended to eat up to 2 slices of bread a day if you want to lose weight.
Can I eat Nutella while losing weight?
Nutella can be part of a healthy diet. Although Nutella has too many calories, we still can eat it while following a hypocaloric diet for weight loss.
Sugar
However, it’s vital to enjoy Nutella as an occasional treat. You can eat reasonable amounts as a dessert to satisfy your sweet tooth.
We shouldn’t consume Nutella or any other sugar-rich chocolate hazelnut spread as a snack between meals, though.
Nutella can’t regulate hunger for a long time. Sugar leads to overeating, as it affects eating behavior. Sugar affects the reward system of the brain.[2]
In fact, high sugar intake has been linked to obesity.
Nutella is packed with sugar. A serving has 21 grams of sugar, of which 19 grams are added sugar! The sugar content of a Nutella serving is equivalent to 5 teaspoons of sugar!
Most noteworthy, the sugar content found in just a serving of Nutella is 84% of the maximum recommended daily intake of added sugar![3]
Only hard-training athletes with high energy needs may benefit from eating Nutella after strenuous exercise!
Saturated fat
Additionally, a serving of Nutella contains 11 grams of fat, of which 4 grams are saturated fat. This dose is 30% of the maximum safe recommended intake.
According to the American Heart Association, consuming too much saturated fat can raise LDL-cholesterol in the blood., increasing the risk of heart disease and stroke.[4]
Moreover, high intake of saturated fat may increase the risk of having a high Body Mass Index. It’s important to prefer foods high in polyunsaturated or monounsaturated fatty acids, such as seeds, nuts. avocado, or olive oil.[5]
Hence, limiting the consumed amount of Nutella to the minimum is beneficial both for weight loss and health.
How to eat Nutella to support weight loss?
Above all, you should eat a small serving size of Nutella If you want to lose weight. Follow this simple tip: use a teaspoon or a knife to take a modest portion. Most people who use a tablespoon consume far more calories than they think. It’s important to be mindful of your serving size.
Fiber
Furthermore, you should eat Nutella with foods high in fiber. Fiber delays digestion of carbs. Thus, it prevents spikes of blood sugar. Also, fiber keeps us full for hours. It regulates energy intake!
Hence, you should eat Nutella with whole grain bread, instead of white toast. Whole wheat bread has 3 times more fiber than white bread. In addition, it has less sugar!
Moreover, you should eat Nutella with whole grain breadsticks, instead of common breadsticks made of refined flour.
Eating Nutella or any other sugar-rich chocolate hazelnut spread with any bakery product made of refined flour, such as toast, waffles, crapes, biscuits, or breadsticks, can make you gain weight.
Protein
Additionally, you could eat Nutella with foods high in protein. Meals high in protein and fiber have the highest satiating score. They control postprandial glycemic response.
For an even higher satiating effect, you could drink a glass of water with your favorite snack.
What is the best way to eat Nutella?
The best way to eat Nutella is to give flavor to healthy recipes like oatmeal. Also, you could use Nutella as a flavoring to consume whole fruits like banana.
It’s vital to consume at least 5 servings of fruits and vegetables a day for good health and maintaining a normal body weight.[6]
Don’t eat Nutella with other calorie-dense spreads
Another common habit that’s bad for weight loss is eating Nutella with other calorie-dense spreads like peanut butter. Yes, peanut butter is healthier than Nutella. But, it has many calories as well. A toast can have more than 500 calories!
Keep in mind that the healthiest spread isn’t peanut butter or almond butter. The most nutrient-dense spread you can eat is tahini!
What’s the best time to eat Nutella for weight loss?
Actually, the best time to eat Nutella for weight loss is at your post-workout meal. Sugar in Nutella helps replenish muscle glycogen stores!
On the other hand, the worst time of the day to eat Nutella or any other sugar-rich food is right before bed.
Is Nutella more fattening than chocolate?
Chocolate is as fattening as Nutella. Common milk chocolates are packed with added sugar and fat as well. Only dark chocolate is healthier than Nutella, as it’s high in iron, fiber, and many antioxidant compounds.
Also, dark chocolate may reduce hunger when consumed at certain moments of the day. It manages the secretion of certain hunger hormones.
