Spreadables have it all: easy to take out, delicious and friendly, they have become essential for an aperitif. Hummus, guacamole, rillettes or herb sauces… We happily dip a breadstick or a slice of toast in it. But according to Dr. Jean-Michel Cohen, nutritionist, we must keep in mind that these products, as attractive as they are, can quickly become too fatty, too salty or full of additives.
A question of quantity above all
According to Dr. Cohen, spreads should not be banned, but should be consumed sparingly often because of their richness: around 30 g per person, once or twice a week… and no more! No need to make toast!
On the other hand, the Nutri-Score is not a very relevant indicator for spreads: the differences between products remain small, and everything depends above all on the quantity consumed. In short: it is better to have a little of a rich product than a lot of a “light” product full of additives. It is therefore preferable to scrutinize the list of ingredients rather than relying on the originality of the taste mentioned.
On the accompaniment side, these products benefit from being associated with simple supports: toasted bread, plain breadsticks or raw vegetables.
“Avoid overly salty flavored chips or nachos, which further increase the fat and sodium load. No need to make an “explosive combo” of already rich products,” mentions the expert.
The worst spreads in the supermarket (the ones that hold a layer)
Despite everything, certain spreads should still be avoided according to the doctor, because they are of little benefit.
Spreadable Tuna Tomato Cherry Basil – HÉNAFF®
A product sold for almost €25 per kilo with only a third of tuna! The rest ? Oil and sauce. “Little protein, lots of calories: disappointing value for money and nutrition.”.
Fine Herbs Apero Sauce – FLORETTE®
First ingredient: water, followed by oil. Result: 36% lipids!
“However, nothing is simpler than making your own light sauce based on cottage cheese, lemon and fine herbs”
recalls the expert. Note: the extra tzatziki from the same brand fares much better.
Sweet Guacamole – OLD EL PASO®
On the label everything looks correct. But on closer inspection, the main ingredient is… water! “Avocado only represents 13.6% of the product. The list of ingredients is endless: emulsifiers, thickeners, colorings… “.
Better a real homemade guacamole with a ripe avocado, a dash of lemon and a little salt.
Sour Cream Tortilla Sauce – DORITOS®
Despite its name, this “sour cream” contains mostly water and oil, with very little cream. “A homemade version with low-fat crème fraîche and a few spices will do the trick much better.” thinks Dr. Cohen.
The good students of the aperitif section
But in the spreadable section, fortunately there are more interesting versions:
- Soft Salsa – DORITOS® : A light tomato sauce with only 35 kcal per 100 g and a rather simple recipe. Few additives and an affordable price: a good choice to accompany your nachos without excess;
- Spreadable Goat Cheese Tomatoes – LES NIÇOIS®. An exemplary composition
A recipe based on artichoke puree and natural ingredients, without additives. Everything is tasty and healthy, even if the price remains a little high; - Puglia and Creamy Ricotta – L’ATELIER BLINI®. A balanced blend of peppers and ricotta, with less than 10% fat and little salt. A nice surprise in this often very fat category;
- Eggplant Caviar – CRUSCANA®. Simple, effective and close to homemade: eggplant, oil, garlic and lemon. Only 10.5% fat and an authentic taste. A smart choice for a balanced aperitif.
And to choose the best pots, the doctor advises 3 imperatives
- Prefer homemade recipes: hummus, eggplant caviar, tzatziki or tapenade;
- Serve them with raw vegetables or toasted wholemeal bread;
- And above all, keep pleasure as a priority… but in small doses!