The pot of spread is often synonymous with pleasure, but also with guilt and feeling down an hour after tasting it.
Although commercial versions are singled out for their content of fast sugars and poor quality oils, there is nevertheless a delicious and nutritious solution. Dietitian Mélissa De Guardia explains to us how “healthy” spreads (often homemade) are a great alternative for stabilizing your energy and blood sugar levels.
Here’s why homemade spread is better
This phenomenon is not the result of chance. According to dietitian Mélissa De Guardia, “Most commercial spreads are very rich in fast sugars and poor quality oils, which cause significant glycemic peaks, then a bout of fatigue.. Fortunately, it is possible to enjoy yourself without these inconveniences.
Healthier alternatives, notably homemade spreads made from dried fruits, are on the rise. More nourishing, gentler on blood sugar levels, and delicious,
“They have it all”assures the expert.
What are the advantages of a “healthy” spread?
The major difference lies in the composition. Homemade recipes favor simple and raw ingredients: dried fruits (almonds, hazelnuts, etc.), pure cocoa, dates or natural syrup in small quantities, and quality oil (sometimes even none).
An easy recipe consists of 100 grams of hazelnuts (raw or pureed), 50 grams of chocolate (dark or milk) and 50 grams of agave syrup.
This change in formula has 4 major benefits for your health:
- A wealth of good nutrients. Dried fruits are a cocktail of essential nutrients: unsaturated fatty acids, fiber, magnesium and vegetable proteins. Mélissa De Guardia explains that this mixture “supports energy and mood, especially in winter when the body needs sustainable fuel.”
- An increased satiating effect. Thanks to the presence of fiber and good fats, this pasta “avoid ‘too sweet’ which calls for even more sugar. We feel nourished for longer“. No more irrepressible urge to snack!
- A lower glycemic index. This is their greatest advantage. Naturally present sugars are associated with fiber, which slows their absorption into the bloodstream. The result is clear:fewer glycemic peaks, less fatigue, fewer compulsions behind it.”
- An absence of palm oil and additives. A significant benefit for cardiovascular health, but also a positive gesture for the environment.
Fewer blood sugar peaks: is the “healthy” version really effective?
“Yes, clearly”replies the dietitian. Even though it is a sweet product, the nutritional structure is completely different from that of an ultra-processed spread. The presence of fibers, lipids and nutrients from dried fruits allows sugar to diffuse more slowly into the blood. The healthy version helps stabilize blood sugar levels, avoid the “pump” effect and reduces the desire to snack afterward.
This makes it a much more attractive option for breakfast, especially for people sensitive to blood sugar variations.
How often can you consume it?
Be careful though. Even healthy, the spread remains a high-calorie product. The idea is to integrate it intelligently into a balanced diet, rather than depriving yourself of it. Mélissa De Guardia shares her recommendations for enjoyable and healthy consumption:
- Frequency: 2 to 3 times per week;
- Quantity: 1 to 2 tablespoons maximum and “always accompanied by a source of protein (Greek yogurt, eggs, cottage cheese) and a whole starch to even better stabilize blood sugar levels.
Consumed as part of a complete breakfast, it becomes a pleasure perfectly compatible with healthy eating habits. “Healthy spread is not just a “less worse” alternative. “It is a truly nutritious product, rich in sustainable energy, good fats and fiber, which is more respectful of blood sugar levels and appetite”concludes Mélissa De Guardia. It’s proof that you can have fun while taking care of your health.