Latest news with #EmmaShafqat
The Sun
8 hours ago
- Health
- The Sun
I tested supermarket chicken nuggets – the budget winner is joint with M&S and over HALF price compared to Birds Eye
FROZEN foods like chicken nuggets tend to get a bad rap. But this freezer staple can be incredibly helpful for busy weeknights and many offer up a decent serving of protein to hungry kids. 9 Emma Shafqat, of said: "Chicken nuggets often get a bad reputation, but they can be a convenient and reliable source of protein especially for fussy eaters. "Look for ones made with chicken breast as the first ingredient and aim for low salt and saturated fat per serving. "A short, recognisable ingredient list (foods your find in your kitchen cupboards) is a good sign. "Nuggets can be a quick source of protein when added to wraps or salads for a balanced meal. "Like any processed food, it's about the quality you choose and what you serve alongside it." But which nuggets to choose? LYNSEY HOPE investigates: M&S Breaded Chicken Nuggets (600g) £4.75, £7.91 per kg Cook from frozen: 20 minute s Lynsey says: "Impressive nuggets from M&S, which looked and tasted great. Chicken makes up 53 per cent of the total ingredients and it's all breast meat. Once cooked, it was tender, while the breadcrumbs were nice and crisp after the recommended 20 minutes in the oven. "The ingredients list garlic, herb and sage which were subtle but gave these nuggets a tasty flavour. "The bag is mega expensive, setting you back £7.91 per kg which was even more than Birds Eye. But as they tasted great, I've still given them a reasonable score on value for money. "If you can afford to spend a bit more on nuggets, I'd recommend these ones." Taste: 5/5 Value: 4/5 Total: 9/10 Birds Eye Chicken Dippers (697g) £5.50 for 38, £7.80 per kg Cook from frozen: 15 minutes 9 Lynsey says: "The branded nuggets have a very distinctive taste and that is down to the batter I think, which is lightly fried. "Overall chicken make up 50 per cent of the ingredients and again, it's all breast meat. They are pricey but quite moreish and well-filled with meat. "One of the quickest to cook in the oven, taking just 15 minutes. They were quite similar to McDonald's nuggets in flavour and texture. "The biggest problem is the price, they cost nearly double most own brands per kilogram and the difference is minimal." Taste: 4/5 Value: 2/5 Total: 6/10 Sainsbury's Breaded Chicken Nuggets (450g) £1.49 for 30, £3.31 per kg Cook from frozen: 15 minutes Lynsey says: "Very meaty nuggets with British chicken making up 60 per cent of the ingredients - it's not necessarily breast meat though. The ingredients were simple, which I liked, with less rubbish in than other own brands. "They cooked well in the recommended 15 minutes and the breaded coating came out an appetising colour and had a lovely crunch. "The nuggets were small but excellent value too, on a par with Aldi when it comes to price per kilogram." Taste: 3/5 Value: 5/5 Total: 8/10 Asda Battered Chicken Nuggets (670g) £3, £4.48 per kg Cook from frozen: 18 minutes Lynsey says: "Asda's nuggets are made with 100 per cent breast meat and chicken makes up 58 per cent of the ingredients so a decent proportion. "They took a while to cook, probably closer to 20 minutes than the recommended 18. But once cooked, the batter was nice - they were very similar to McDonald's nuggets with quite a salty taste. "I also thought that there was quite a lot of air in the batter and they could have done with a bit more meat to fill them out." Taste: 4/5 Value: 3/5 Total: 7/10 Aldi Roosters Chicken Nuggets in Breadcrumbs (450g) £1.49 for 30, £3.31 per kg Cook from frozen: 16-18 minutes 9 Lynsey says: "Excellent value nuggets from Aldi and a decent sized bag. They are one of the meatiest with 60 per cent chicken in the ingredients and it's breast meat too. "Filling - though the flavour was a little bland, perhaps they need a little more seasoning in the meat." Taste: 3/5 Value: 4/5 Total: 7/10 Morrisons Battered Chicken Dippers (450g) £2.30 for 25, £5.11 per kg Cook from frozen: 16-18 minutes 9 Lynsey says: "Apparently these contain chicken breast but it was a strange texture and a grey mushy colour which was a bit off putting. "The batter was light and cooked well but it fell off the meat when I was trying to serve them and it all got a bit messy. "Over priced too. At £5.11 per kilogram they were more expensive than every other own brand, bar M&S. There wasn't 25 in the bag either - only 24." Taste: 2/5 Value: 2/5 Total: 4/10 Lidl Braemoor Red Hen Breaded Chicken Nuggets (1kg) £3.25 for 65, £3.25 per kg Cook from frozen: 14 minutes 9 Lynsey says: " Lidl 's nuggets were great value and this was a supersized family bag which is great for the freezer. The meat is 100 per cent chicken breast, though it's from Poland and not UK. "They were well-seasoned, filling and flavoursome. This bag is over £2 cheaper than Bird's Eye and you get 27 extra nuggets for your money." Taste: 4/5 Value: 5/5 Total: 9/10 Tesco Battered Chicken Dippers (450g) £1.49 for 20, £3.31 per kg Cook from frozen: 17 minutes Lynsey says: "These had an usual chemically taste and I wasn't a fan. The meat was very bitty too and I couldn't finish my portion, chucking three out of five in the bin. "They do contain 53 per cent chicken in the ingredients but it's not breast. "There weren't 20 in the bag either- I only got 18. Whilst they are good value, I wouldn't buy these again."
Scottish Sun
3 days ago
- Health
- Scottish Sun
Eat to beat dementia – our guide to the best foods, optimum portions and recipes to SLOW down brain ageing
Nicolle Appleton, a nurse and nutritional therapist, provides her ultimate dementia-beating shopping list to help prevent cognitive decline as well as recipes for her 'live longer' smoothies THE MIND DIET Eat to beat dementia – our guide to the best foods, optimum portions and recipes to SLOW down brain ageing IT'S a cruel disease that slowly steals the memories of it's victims, eradicating precious moments before claiming life itself. There is currently no cure for dementia, but there is growing evidence that certain lifestyle tweaks can help prevent it. And now, scientists believe they might have hit upon a simple diet that can help slow down the brain's ageing. 8 It's been revealed the 'MIND diet' could help prevent cognitive decline Credit: Getty Almost one million people in the UK live with dementia. And by 2050, the worldwide number is expected to rise from 57m in 2019 to 152m. In recent years, major medical breakthroughs and new drugs have shown promise in the quest to find a cure. But while that Holy Grail eludes scientists, there is increasing weight to the argument that what we eat can help ward off the killer disease. Research published earlier this month found the 'MIND diet' could help prevent cognitive decline. Scientists at the University of Hawaii in Manoa found that people who followed the diet for 10 years had a 25 per cent lower risk of dementia. But what exactly is MIND? 'It combines two diets, the Mediterranean diet and DASH, which is designed to reduce high blood pressure,' dietitian Emma Shafqat tells Sun Health. 'It aims to reduce dementia and the decline in brain health that often happens as people get older. 'It encourages foods that support brain function, like leafy greens, berries, nuts and olive oil, and limits those that can have a negative effect on cognitive health, such as saturated fats and added sugars.' The MIND diet focuses on nutrients which are proven to protect brain cells, including antioxidants, omega-3 fatty acids, B vitamins and polyphenols. Signs of dementia that might be missed 'Many experts regard these diets as two of the healthiest diets you can follow,' Emma says. 'Research has shown they can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases.' The latest research is just the cherry on the cake. Studies have been ongoing in the area for a decade, with the first official paper showing MIND could significantly slow cognitive decline published in 2015. Evidence to show how it can boost your brain has been growing ever since. THE TOP MIND FOODS 8 To follow the MIND diet, you need to eat more leafy green vegetables Credit: Getty 8 Make sure to incorporate berries in your diet Credit: Getty 8 Whole grains like brown rice and wholewheat pasta are also very important Credit: Getty TO follow the MIND diet, you need to eat more leafy green vegetables, such as spinach, kale and lettuce. Berries, nuts, olive oil, whole grains (like brown rice and wholewheat pasta), beans, fish (preferably oily fish like salmon), poultry, oats and vegetables are also important. Of course, buying the best extra virgin olive oil and fresh berries is expensive. But Emma says there are ways to make MIND more affordable. 'Choose frozen berries and vegetables as they are just as nutritious and often cheaper,' she says. 'You can also buy chicken thigh instead of breast, which is often tastier, and use canned beans and fish. 'Making your own salad dressings with olive oil, vinegar and mustard is also really cost effective as the bottled stuff can be pricey.' HOW MANY PORTIONS? 8 The MIND diet recommends at least one portion of fish a week Credit: Getty Nicolle Appleton is a nurse and nutritional therapist who has been converting people to MIND for many years. 'In a nutshell, it's about incorporating brain-healthy foods,' she says. 'Beans and pulses are a big part of the diet as they are rich in B vitamins and protein, which is essential for brain function and neurotransmitter production. You should aim for three meals a week containing beans. 'The diet also recommends at least one portion of fish, though ideally it would be more than that. 'You should aim for at least one portion of oily fish as this is rich in omega-3 fats, which are important for the brain. 'You can also get omega-3s from other sources such as chia seeds and flax seeds so you can still follow MIND if you are vegan or vegetarian. It suits everyone.' THE SCIENCE BEHIND IT 8 MIND-recommended foods such as extra virgin olive oil are rich in polyphenols Credit: Getty MANY MIND-recommended foods such as extra virgin olive oil, leafy green vegetables and berries are rich in polyphenols. 'These are plant-based chemicals which are antioxidants and anti-inflammatory,' Nicolle says. Is it ageing or dementia? Dementia - the most common form of which is Alzheimer's - comes on slowly over time. As the disease progresses, symptoms can become more severe. But at the beginning, the symptoms can be subtle or mistaken for normal memory issues related to ageing. The US National Institute on Aging gives some examples of what is considered normal forgetfulness in old age, and dementia disease. You can refer to these above. For example, it is normal for an ageing person to forget which word to use from time-to-time, but difficulting having conversation would be more indicative of dementia. Katie Puckering, Head of Alzheimer's Research UK's Information Services team, previously told The Sun: 'We quite commonly as humans put our car keys somewhere out of the ordinary and it takes longer for us to find them. 'As you get older, it takes longer for you to recall, or you really have to think; What was I doing? Where was I? What distracted me? Was it that I had to let the dog out? And then you find the keys by the back door. 'That process of retrieving the information is just a bit slower in people as they age. 'In dementia, someone may not be able to recall that information and what they did when they came into the house. 'What may also happen is they might put it somewhere it really doesn't belong. For example, rather than putting the milk back in the fridge, they put the kettle in the fridge.' 'They have been shown to boost memory, cognitive function and slow down ageing of the brain.' Whole grain foods such as brown pasta and rice are important as they can promote better blood sugar balance, a crucial factor for long-term brain health. Another key part of the diet is magnesium, which has been proven to slow down brain ageing and can be found in nuts, seeds and wholegrains. 'The evidence for this diet is really strong,' Nicolle adds. 'This is something we should all be following.' FOODS TO AVOID Emma says to avoid foods "that can have a negative effect on cognitive health, such as saturated fats and added sugars". Think of saturated foods as those like fatty cuts of red meat, sausages, bacon, cured meats like salami, cheese, cream, ice cream and butter. It's also found in foods like biscuits, cakes, pastries, pies, chocolate, milkshakes and sausage rolls - which most of us know aren't the healthiest foods, anyway. UK health guidelines recommend that men should eat no more than 30g of saturated fat a day, and women 20g. You can make small changes like switching to skimmed milk, going for 'low fat' meats (i.e 5 per cent fat mince) or using leaner meats, like chicken. Added sugars are those that aren't natural (such as in fruit or honey). It's pretty much anything sweet and tasty, such as biscuits, fizzy drinks or squash and cakes. But added sugar is snuck into a huge variety of packaged foods, from condiments to soups, cereal and bread. Use the traffic light system on food labelling to spot a high sugar (red) product. Foods to avoid or limit: Butter, cream, cheese Red, cured or fatty meats Fried foods Sweet foods NICOLLE'S TOP TIPS FOR FAMILIES 8 Prepare smoothies ahead of time so the whole family can have a nourishing smoothie in the morning Credit: Getty 1. BE PREPARED PREPARE smoothies ahead of time and store them in zip lock bags in the fridge. In the morning, tip the contents into a blender so you and your children can have a nourishing smoothie before work and school. 2. HALF & HALF USE a mix of half brown and half white rice or pasta. Nobody will notice the difference but you'll get more goodness from the wholegrains. 3. TAKE A LEAF LEAFY greens like spinach shrink down when cooked, so adding a few handfuls to meals is a quick and low-effort way to boost nutrition, without putting children (and some adults) off. 4. BULK OUT WHEN making spaghetti bolognese, half the amount of mince and add a can of lentils. The lentils look similar to the meat so they are well hidden and taste great. In chilli, you can use black beans instead of mince. 5. EGGS-CELENT EVERYONE, including kids, loves eggy bread. Try making it with a thick slice of wholemeal bread, topped with maple syrup and strawberries. MEAL PLANS BREAKFAST OPTIONS: Greek yoghurt with berries, almonds and chopped walnuts Smoothie bowl with frozen berries, yoghurt and oats LUNCH OPTIONS: Mixed green salad with grilled chicken served with olive oil, lemon, or apple cider vinegar and wholegrain crackers Chicken caesar pitta filled with chicken, lettuce and caesar dressing DINNER OPTIONS: Quinoa bowl with chickpeas, broccoli, spinach and avocado dressed with olive oil and herbs, such as basil, oregano and parsley Salmon with steamed broccoli and a tray roasted vegetables, such as sweet potato, pepper and courgettes SNACKS: Nuts Hummus Apple slices with peanut butter 'LIVE LONGER' SMOOTHIE RECIPES 1. Raspberry chia smoothie Makes 2 servings 200g raspberries (defrosted if frozen) 100g pineapple (defrosted if frozen) 1 tsp chia seeds handful of spinach leaves 200ml milk of your choice. 2. Spinach, pineapple, banana smoothie Makes 2 servings 1 and a half cups of milk of choice 1 cup of spinach 1/2 cup of pineapple (defrosted if frozen) 2 scoops of vanilla protein powder 1 tablespoon of chia seeds or ground flaxseeds. MIND SHOPPING LIST 8 Make sure to include nuts such as walnuts and almonds in your diet Credit: Getty
The Sun
3 days ago
- Health
- The Sun
Eat to beat dementia – our guide to the best foods, optimum portions and recipes to SLOW down brain ageing
IT'S a cruel disease that slowly steals the memories of it's victims, eradicating precious moments before claiming life itself. There is currently no cure for dementia, but there is growing evidence that certain lifestyle tweaks can help prevent it. And now, scientists believe they might have hit upon a simple diet that can help slow down the brain's ageing. 8 Almost one million people in the UK live with dementia. And by 2050, the worldwide number is expected to rise from 57m in 2019 to 152m. In recent years, major medical breakthroughs and new drugs have shown promise in the quest to find a cure. But while that Holy Grail eludes scientists, there is increasing weight to the argument that what we eat can help ward off the killer disease. Research published earlier this month found the 'MIND diet' could help prevent cognitive decline. Scientists at the University of Hawaii in Manoa found that people who followed the diet for 10 years had a 25 per cent lower risk of dementia. But what exactly is MIND? 'It combines two diets, the Mediterranean diet and DASH, which is designed to reduce high blood pressure,' dietitian Emma Shafqat tells Sun Health. 'It aims to reduce dementia and the decline in brain health that often happens as people get older. 'It encourages foods that support brain function, like leafy greens, berries, nuts and olive oil, and limits those that can have a negative effect on cognitive health, such as saturated fats and added sugars.' The MIND diet focuses on nutrients which are proven to protect brain cells, including antioxidants, omega-3 fatty acids, B vitamins and polyphenols. Signs of dementia that might be missed 'Many experts regard these diets as two of the healthiest diets you can follow,' Emma says. 'Research has shown they can lower blood pressure and reduce the risk of heart disease, diabetes and several other diseases.' The latest research is just the cherry on the cake. Studies have been ongoing in the area for a decade, with the first official paper showing MIND could significantly slow cognitive decline published in 2015. Evidence to show how it can boost your brain has been growing ever since. THE TOP MIND FOODS 8 8 8 TO follow the MIND diet, you need to eat more leafy green vegetables, such as spinach, kale and lettuce. Berries, nuts, olive oil, whole grains (like brown rice and wholewheat pasta), beans, fish (preferably oily fish like salmon), poultry, oats and vegetables are also important. Of course, buying the best extra virgin olive oil and fresh berries is expensive. But Emma says there are ways to make MIND more affordable. 'Choose frozen berries and vegetables as they are just as nutritious and often cheaper,' she says. 'You can also buy chicken thigh instead of breast, which is often tastier, and use canned beans and fish. 'Making your own salad dressings with olive oil, vinegar and mustard is also really cost effective as the bottled stuff can be pricey.' HOW MANY PORTIONS? 8 Nicolle Appleton is a nurse and nutritional therapist who has been converting people to MIND for many years. 'In a nutshell, it's about incorporating brain-healthy foods,' she says. 'Beans and pulses are a big part of the diet as they are rich in B vitamins and protein, which is essential for brain function and neurotransmitter production. You should aim for three meals a week containing beans. 'The diet also recommends at least one portion of fish, though ideally it would be more than that. 'You should aim for at least one portion of oily fish as this is rich in omega-3 fats, which are important for the brain. 'You can also get omega-3s from other sources such as chia seeds and flax seeds so you can still follow MIND if you are vegan or vegetarian. It suits everyone.' THE SCIENCE BEHIND IT 8 MANY MIND-recommended foods such as extra virgin olive oil, leafy green vegetables and berries are rich in polyphenols. 'These are plant-based chemicals which are antioxidants and anti-inflammatory,' Nicolle says. Is it ageing or dementia? Dementia - the most common form of which is Alzheimer's - comes on slowly over time. As the disease progresses, symptoms can become more severe. But at the beginning, the symptoms can be subtle or mistaken for normal memory issues related to ageing. The US National Institute on Aging gives some examples of what is considered normal forgetfulness in old age, and dementia disease. You can refer to these above. For example, it is normal for an ageing person to forget which word to use from time-to-time, but difficulting having conversation would be more indicative of dementia. Katie Puckering, Head of Alzheimer's Research UK's Information Services team, previously told The Sun: 'We quite commonly as humans put our car keys somewhere out of the ordinary and it takes longer for us to find them. 'As you get older, it takes longer for you to recall, or you really have to think; What was I doing? Where was I? What distracted me? Was it that I had to let the dog out? And then you find the keys by the back door. 'That process of retrieving the information is just a bit slower in people as they age. 'In dementia, someone may not be able to recall that information and what they did when they came into the house. 'What may also happen is they might put it somewhere it really doesn't belong. For example, rather than putting the milk back in the fridge, they put the kettle in the fridge.' 'They have been shown to boost memory, cognitive function and slow down ageing of the brain.' Whole grain foods such as brown pasta and rice are important as they can promote better blood sugar balance, a crucial factor for long-term brain health. Another key part of the diet is magnesium, which has been proven to slow down brain ageing and can be found in nuts, seeds and wholegrains. 'The evidence for this diet is really strong,' Nicolle adds. 'This is something we should all be following.' FOODS TO AVOID Emma says to avoid foods "that can have a negative effect on cognitive health, such as saturated fats and added sugars". Think of saturated foods as those like fatty cuts of red meat, sausages, bacon, cured meats like salami, cheese, cream, ice cream and butter. It's also found in foods like biscuits, cakes, pastries, pies, chocolate, milkshakes and sausage rolls - which most of us know aren't the healthiest foods, anyway. UK health guidelines recommend that men should eat no more than 30g of saturated fat a day, and women 20g. You can make small changes like switching to skimmed milk, going for 'low fat' meats (i.e 5 per cent fat mince) or using leaner meats, like chicken. Added sugars are those that aren't natural (such as in fruit or honey). It's pretty much anything sweet and tasty, such as biscuits, fizzy drinks or squash and cakes. But added sugar is snuck into a huge variety of packaged foods, from condiments to soups, cereal and bread. Use the traffic light system on food labelling to spot a high sugar (red) product. Foods to avoid or limit: Butter, cream, cheese Red, cured or fatty meats Fried foods Sweet foods NICOLLE'S TOP TIPS FOR FAMILIES 1. BE PREPARED PREPARE smoothies ahead of time and store them in zip lock bags in the fridge. In the morning, tip the contents into a blender so you and your children can have a nourishing smoothie before work and school. 2. HALF & HALF USE a mix of half brown and half white rice or pasta. Nobody will notice the difference but you'll get more goodness from the wholegrains. 3. TAKE A LEAF LEAFY greens like spinach shrink down when cooked, so adding a few handfuls to meals is a quick and low-effort way to boost nutrition, without putting children (and some adults) off. 4. BULK OUT WHEN making spaghetti bolognese, half the amount of mince and add a can of lentils. The lentils look similar to the meat so they are well hidden and taste great. In chilli, you can use black beans instead of mince. 5. EGGS-CELENT EVERYONE, including kids, loves eggy bread. Try making it with a thick slice of wholemeal bread, topped with maple syrup and strawberries. MEAL PLANS Greek yoghurt with berries, almonds and chopped walnuts Smoothie bowl with frozen berries, yoghurt and oats LUNCH OPTIONS: Mixed green salad with grilled chicken served with olive oil, lemon, or apple cider vinegar and wholegrain crackers Chicken caesar pitta filled with chicken, lettuce and caesar dressing DINNER OPTIONS: Quinoa bowl with chickpeas, broccoli, spinach and avocado dressed with olive oil and herbs, such as basil, oregano and parsley Salmon with steamed broccoli and a tray roasted vegetables, such as sweet potato, pepper and courgettes SNACKS: Nuts Hummus Apple slices with peanut butter 'LIVE LONGER' SMOOTHIE RECIPES 1. Raspberry chia smoothie Makes 2 servings 200g raspberries (defrosted if frozen) 100g pineapple (defrosted if frozen) 1 tsp chia seeds handful of spinach leaves 200ml milk of your choice. 2. Spinach, pineapple, banana smoothie Makes 2 servings 1 and a half cups of milk of choice 1 cup of spinach 1/2 cup of pineapple (defrosted if frozen) 2 scoops of vanilla protein powder 1 tablespoon of chia seeds or ground flaxseeds. MIND SHOPPING LIST Leafy green vegetables (spinach, kale, rocket, etc.) Berries - especially blueberries and strawberries Nuts such as walnuts and almonds Extra Virgin olive oil Whole grains such as brown bread, brown rice and wholegrain pasta Fish - preferably oily fish like salmon or sardines Beans such as lentils, chickpeas, or kidney beans Poultry - chicken or turkey Vegetables - fresh or frozen Oats
Telegraph
29-05-2025
- Health
- Telegraph
The truth about Nutella (and the healthiest ways to eat it)
Spread it on toast, drizzle it on pancakes, add it to desserts – or spoon it sneakily straight from the jar. Nutella, which is manufactured by Ferrero, is one of Italy's most famous exports – is so revered that the Italian prime minister presented King Charles and Queen Camilla with personalised 'Carlo' and 'Camilla' jars of Nutella during their state visit earlier this year. Now celebrating its 60th anniversary – and with a new 'plant-based' variety – Nutella was first developed to satisfy the Italian sweet tooth in the Second World War when cocoa was in short supply. The result was a sweet paste, made from ground hazelnuts, sugar and a little cocoa, shaped into a solid block, known as giandujot, that could be sliced and spread on bread. A few years later, it was developed into a spreadable paste called Super Crema, before being rebranded as Nutella. Globally, a jar of Nutella is sold every 2.5 seconds, and around a quarter of the world's hazelnuts are used in its production. You can find it on supermarket shelves next to the nut butter – and it's clearly a family favourite – but is it doing us any good? What is actually in Nutella? 'Nutella is advertised as a nut-based spread, but the health-conscious of you look away now over 56 per cent of Nutella is sugar [almost all from free sugars] and another 30 per cent is fat, mostly from palm oil. It's a processed product and it has minimal nutritional benefit compared to whole nut butters,' explains dietitian Emma Shafqat. It also contains hazelnuts, skimmed milk powder, fat-reduced cocoa (7.4 per cent) and then the additives: emulsifiers, soya lecithins and flavourings (vanillin). The graphic below shows what is in a jar of Nutella (they don't reveal the exact percentages of sugar or palm oil on their website, but we've estimated based on the nutritional information available): What's the nutritional breakdown? A 15g serving (about one heaped teaspoon) contains: About 80 calories 8.6g of carbohydrates (of which 8.4g is sugar) 4.6g of fat (of which 1.6g are saturates) Less than 1g of protein 0.016g salt What are the health benefits of Nutella? The main, and possibly only, health plus to Nutella lies in its hazelnuts. Hazelnuts offer a number of health benefits, primarily linked to heart health, by helping to reduce cholesterol and inflammation, which improves artery health. Studies show that eating hazelnuts could significantly lower cholesterol, increase levels of 'good' cholesterol, and improve blood glucose control. 'Hazelnuts have a good nutrient profile,' says Shafqat. 'Although they are high in calories, they are a rich source of mono and polyunsaturated fats and contain a good amount of omega-6 and 9 fatty acids. Hazelnuts are a rich source of vitamins and minerals like vitamin E, manganese and copper and are high in fibre. The major drawback with this sweet confection, however, is that only 13 per cent of Nutella is made of hazelnuts which in a 15g serving, is under 2g – too small to deliver any real benefit.' Nichola Ludlam-Raine, a dietitian and the author of How Not to Eat Ultra-Processed, adds: 'You'd be far better off eating a handful of whole hazelnuts or a 100 per cent nut butter.' Five reasons why Nutella is unhealthy 1. It's a sugar bomb 'A 15g portion of Nutella contains 8.4g of sugar,' explains Shafqat. To put this into context, the NHS recommends that adults should have no more than 30g of sugar a day, and children aged four to six should have no more than 19g. 'The high sugar content can contribute to energy spikes, increased cravings and, over time, weight gain or metabolic issues if eaten regularly in large amounts,' warns Ludlam-Raine. 2. Its palm oil offers no health favours Nutella is made of 30 per cent fat, most of it derived from palm oil. 'This is high in saturated fat, as approximately 50 per cent of its fat content is saturated, which is a higher percentage than other common vegetable oils, such as olive oil (around 14 per cent), but less than coconut oil (around 90 per cent). Excess saturated fat can raise LDL (bad) cholesterol,' warns Shafqat. While researchers can't agree on whether palm oil consumption harms cardiovascular health, its production has a negative impact on the environment; large areas of tropical rainforest have been cleared to make way for palm plantations. 3. It's an ultra-processed food (UPF) 'Nutella is a UPF due to its industrial formulation and additives, including emulsifiers and flavourings,' explains Ludlam-Raine. 'It's a highly-processed, energy-dense food and, technically, it's a HFSS (high in fat, sugar and salt) UPF.' Studies show that HFSS foods are linked to obesity, diabetes and cardiovascular disease, while UPFs, which contain heavily processed ingredients and additives and minimal whole foods, have been linked to a range of health issues, including obesity, diabetes and cardiovascular disease and depression. 4. It's high in calories A single serving of Nutella (around a heaped teaspoon) contains 80 calories – and many of us are eating more than this, especially if we're using it to top pancakes, waffles or toast. This quickly adds up if it becomes a regular part of breakfast. 5. It's low in nutrients 'Even though Nutella contains trace amounts of calcium and iron, you would need to eat a large amount to deliver any benefits,' says Shafqat. 'For example, you would need to eat half a jar of Nutella to get just 10 per cent of your daily iron needs, which also contains around 500 calories and 57g of sugar.' How does Nutella compare to other spreads? 'Compared to 100 per cent nut butters (like peanut or almond butter), Nutella is much higher in sugar and lower in protein and healthy fats,' says Ludlam-Raine. 'Jam is also high in sugar but contains some fruit – however it lacks the fat and protein that can help keep you full. Nut butters win on overall nutritional value, particularly when they contain just nuts and a pinch of salt.' How does the vegan Nutella compare to the usual kind? Plant-based Nutella is made from: sugar, palm oil, hazelnuts, chickpeas, fat-reduced cocoa, powdered rice syrup, emulsifiers, soya lecithins, salt and flavourings. Plant-based Nutella is slightly lower in sugar than the original version, and it also contains a little extra protein, due to the addition of chickpeas to replace the skimmed milk powder. Even though it contains the same amount of calories per portion, it's slightly higher in saturated fat. Unless you're following a plant-based diet, the original recipe still has the edge simply because the plant-based Nutella contains powdered rice syrup which has an extremely high glycaemic index, which means it can cause rapid blood sugar spikes. So the original is still the best. A 15g serving (about one heaped teaspoon) contains: About 80 calories 8g carbohydrates (of which 6.8g is sugar) 4.8g fat (of which 1.7g are saturates) 1g protein 0.011g salt What is the best way to eat Nutella? Try the following ways to get your Nutella fix: 1. Enjoy it with fruit 'Pairing it with nutrient-rich foods like strawberries adds fibre and slows down digestion,' recommends Ludlam-Raine. Shafqat adds: 'This is far preferable to eating it by the spoonful on its own!' 2. With wholegrain toast 'Spreading Nutella on thick white bread or toast and eating it as a quick breakfast isn't ideal – it's essentially sugar on sugar with minimal fibre or protein, which can lead to blood sugar spikes followed by crashes,' explains Ludlam-Raine. 'Instead, serve it with wholegrain toast, banana slices and a sprinkling of seeds for extra fibre,' suggests Safqat. 3. As a treat or dessert 'I'd consider Nutella more of a treat than part of a regular breakfast,' says Ludlam-Raine. 'Save it for weekend pancakes, or drizzled over dessert rather than a daily staple. It's not the best way to start the day – especially for children.' The healthy alternatives to Nutella If you're keen to find a healthier alternative to Nutella, Shafqat suggests looking for a spread that contains more nuts (ideally at least 50 per cent) and less sugar (less than 5g per 100g). This is made from both hazelnuts (39.1 per cent) and almonds (39.1 per cent), with cocoa mass (9 per cent), agave syrup, cocoa butter, rapeseed oil and sea salt. This is the healthiest option, made from 100 per cent hazelnuts with no added sugar or salt – and 10g of fibre per 100g. The verdict: Is Nutella healthy or unhealthy? Sadly, for all the billions of fans out there, it resides firmly in the unhealthy camp. Shafqat says: 'I don't believe in banning foods, but Nutella is high in sugar, so should be eaten in moderation. However, there are healthier options available, which would be better for children to reduce their sugar intake.' Ludlam-Raine says: 'If you're sticking to the recommended one to two teaspoons and enjoying Nutella occasionally, that's perfectly reasonable. However, it's very easy to over-consume and it's particularly appealing to children due to its taste and texture, so portion sizes can creep up and it can easily become a daily habit.' One that might be hard to kick.
Telegraph
07-05-2025
- Health
- Telegraph
‘San Pellegrino Limonata? It's no better than Pepsi'
What is Italy's greatest export? Yes, we love the wine, the cheese, the olive oil and the pasta. But the other delicacy we have grown to know and love – which graces the shelves of wholefood stores and Italian delis – is San Pellegrino. Is there anything as refreshing as an ice-cold Limonata, San Pellegrino's thirst-quenching cloudy lemonade? We seem to put these fruity soft drinks on a pedestal above the likes of Pepsi, Lucozade and Fanta. Somehow, in pride of place in deli fridges across the country, they seem more natural and organic. They are made by a brand renowned for its sparkling water, so they must be healthier... right? Limonata lovers, look away now. Emma Shafqat, a paediatric dietitian, says that whilst she 'can see why people might think of San Pellegrino Limonata as a healthier drink, it's really no better than a can of Pepsi or regular lemonade'. Jeannette Hyde, a registered nutritional therapist and author of The Gut Makeover, agrees. 'Personally I wouldn't touch it with a barge pole,' she asserts. However, Bini Suresh, the lead for dietetics at Cleveland Clinic London and BDA spokesperson, believes Limonata has its place in a balanced diet, when enjoyed mindfully and not relied on for hydration or nutrition. Is San Pellegrino Limonata not as healthy as we think? And how does it compare to other fizzy drinks? Are there any health benefits of drinking Limonata? Both Shafqat and Hyde take a moment when faced with this question. It seems the health benefits of drinking a can of Limonata are decidedly minimal, although Hyde points to its list of ingredients being more natural and organic than the likes of Pepsi and Lucozade. It's made with 16 per cent fruit juice from 'ripe lemons from southern Italy', natural flavourings, and includes some zest, too. This marks a contrast to other soft drinks which contain all sorts of acids, caffeine, and artificial colourings. Additionally, Suresh points to the lemon juice providing a small amount of vitamin C. A 2025 review in Molecules highlights the importance of vitamin C for our health thanks to its antioxidant effect and role in immunity. However, Suresh notes the amount in a can of Limonata 'isn't a quantity significant enough to offer a functional benefit'. She therefore acknowledges that whilst a can of Limonata may be enjoyed socially as a refreshing alternative to alcohol, its health benefits are 'modest at best, context dependent' and, in her opinion, 'minimal'. She points to San Pellegrino's 'Zero Added Sugar' variation, which has just 13 calories and 1.1g sugar per can. Alongside water, lemon juice from concentrate, and natural lemon flavourings, it contains sweeteners. 'This is a lower-sugar alternative that may better support moderation and metabolic health, particularly for individuals with insulin resistance, prediabetes, or weight management goals,' she concludes. The case against Limonata So, what makes Limonata so lacking in the eyes of our nutritionists? One word: sugar. The Government recently announced its plans to expand the sugar tax – a levy applied to sugary soft drinks with the aim of reducing obesity levels. Whilst it currently applies to drinks with more than 5g of sugar per 100ml, the threshold may be lowered to 4g. Among the offenders that would be subject to this widened tax are Fanta, Pepsi, Lucozade, and – perhaps surprisingly – San Pellegrino's Limonta and Aranciata cans. Limonata contains 4.5g of sugar per 100ml which puts it on the same level as Fanta Orange, Lucozade, Rubicon and Pepsi. 'It's important to note that an entire can has almost 15g of sugar,' Shafqat says. 'The NHS recommends adults should consume no more than 30g of free sugars per day – if you drink two cans of Limonata, you've reached that maximum.' The health risks of a high-sugar diet are well-established. According to a comprehensive review in the Nutrients journal, people that consume more sugar-sweetened beverages tend to gain more weight and have a higher risk of obesity, type 2 diabetes, and cardiovascular disease. Additionally, the sugar in fizzy drinks is easily digested and absorbed into the bloodstream, which can cause a quick rise in blood sugar levels, Hyde explains. Whilst most fruits are sugary, they also contain fibre, which tends to be found in the skin, pulp and seeds. Fibre helps to regulate blood sugar levels and prevents rapid spikes and crashes. Therefore, when you drink a sugary fruit drink which doesn't contain fibre, and without food, Hyde says 'you're instantly putting yourself on a rollercoaster of a sugar high, followed by a dip, which is followed by further cravings'. Suresh adds that liquid calories are 'less satiating, making it easy to overconsume' which can be problematic for those maintaining or on a weight loss journey. These links are well-established in scientific research, with a 2021 study in World Journal of Diabetes highlighting that sugar-sweetened beverages can contribute to increased blood glucose concentrations, hunger, and potential weight gain. Additionally, San Pellegrino's fizzy fruit drinks used to contain much more sugar, around 9g per 100ml (almost 30g per can). The company launched its new recipe in the UK in 2018 with a proportion of the added sugar replaced with stevia, which saw the sugar content of its fruit beverage range drop by an average of 40 per cent. And whilst the 'Zero Added Sugar' variation is a low calorie and sugar swap, it does contain a couple of unfamiliar ingredients – acesulfame K and sucralose, both of which are artificial sweeteners. Whilst they are generally recognised as safe for consumption, the former has been linked to increased appetite, and the latter to weight gain in animal studies. How does it compare to other fizzy drinks? A can of San Pellegrino Limonata contains as much sugar as some popular fizzy drinks, although the company says its fruity drinks are 'made with 30 per cent less sugar than similar sugar sweetened beverages'. Suresh says Limonata 'may be perceived as a cleaner label product' compared to alternatives which contain artificial flavourings and sweeteners. What about other 'posh' sparkling drinks? With its sophisticated branding and Italian heritage, many perceive San Pellegrino as a class above the rest. In fact, in recent years, interest in premium and 'trendy' soft drinks has risen as many turn away from alcohol and sugar towards the world of wellness. Suresh, Hyde, and Shafqat all agree that Dash sparkling water is one of the healthiest 'posh' soft drinks as it has just three calories and no sugars or sweeteners in a can. 'It's the best for regular use,' Suresh says, as it's essentially infused water which provides hydration support. San Pellegrino's 'Essenza' fruity sparkling water range is nutritionally comparable. Its Lemon and Lemon Zest drink contains no sugars or sweeteners. Its purely natural mineral water, carbon dioxide, and natural flavourings – and also has just three calories per can. A San Pellegrino spokesperson says: 'At San Pellegrino, we offer a diverse range of authentic Italian products that cater to various tastes and occasions. From our no-sugar Essenza range to the newly introduced Zero Added Sugar range made with juice from Mediterranean fruits, we are committed to consistently delivering great-tasting and high-quality drinks that meet our consumers' needs.' Shafqat is also fond of Hip Pop Living Soda – a premium fizzy drink which claims to support gut health, with 8g of plant fibre per 100ml. It's also lower in sugar, with 1.6g per 100ml. And you can't reference 'posh' soft drinks without acknowledging the rise in popularity of kombucha. Hyde says she drinks it at social events when she doesn't fancy alcohol as it's low in sugar and good for the gut, but still tastes pleasant. Her favourite is Momo – an authentically brewed and unfiltered kombucha. Suresh therefore puts traditional Limonata on the same level as Cawston Press Elderflower Lemonade – whilst they're both sugary, she recommends people enjoy them as an occasional treat. She says the 'Zero Added Sugar' Limonata is a 'reasonable compromise' for those transitioning away from traditional fizzy drinks, whilst the Essenza Lemon and Lemon Zest drink 'provides a flavoursome alternative to plain water, which is great for anyone aiming to stay hydrated without added sugars or sweeteners'. The expert verdict 'Whilst traditional Limonata has more natural ingredients than Pepsi, just don't be fooled into thinking you're having any less sugar when you drink it,' Hyde says. 'Moderation is important – drink one now and again if you fancy it, but maybe consider sometimes swapping it out for sparkling water with a squeeze of lemon or lime.' What to drink instead – and still feel refreshed When you need a sweet, refreshing hit, Hyde recommends her simple chilled hibiscus tea. 'It's high in polyphenols with antioxidant powers, plus you get a fruity flavour without a fructose, sugar or aspartame dump,' she says. It's slightly tart and a vibrant red colour – if you prefer a sweeter beverage, Hyde recommends adding a touch of raw unpasteurised honey. More of her gut healthy recipes can be found here.
