During Passover, matzah becomes an almost constant base in meals and also between meals. Seemingly, it is a simple product with few ingredients, but what you spread on it can turn it from a relatively light snack into a calorie- and sugar-rich dish. The differences between sweet spreads are much greater than commonly thought, and the intuitive choice is not always the healthier one.
Chocolate spread – mainly sugar and fat, very little cocoa: Most chocolate spreads sold today are based primarily on sugar (over 50%), and low-quality vegetable fat (over 30%), while their cocoa percentage is relatively low – usually around 5% to 10% only. The meaning is that most of the calories come from a combination of sugar and fat, and not from the active compounds found in cocoa itself.
Nutritionally, 100 grams of chocolate spread contain on average about 530 to 560 calories, and unfortunately more than half of them come from sugar. A heaping teaspoon of such a spread provides about 80–90 calories, and when spreading a layer that covers only half a matzah – in practice usually at least two to three teaspoons are used. That means about 160 to 270 calories come from the spread alone.
In addition, the combination of readily available sugar and fat low in fiber leads to a relatively high glycemic index, meaning a rapid rise in blood sugar levels followed by a drop, which may increase feelings of hunger. It is important to note the difference: Dark chocolate (not a spread), especially one containing 70% cocoa or more, differs in composition: It contains less sugar and more cocoa solids, which are the source of antioxidant polyphenols.
Indeed, consumption of cocoa and its products is associated with improvements in blood pressure markers and blood vessel function, mainly thanks to those active compounds... but all these benefits are completely canceled out when combined with the disadvantages of chocolate spread. In addition, when it comes to chocolate on its own, people tend to consume less of it. That means that in practice, the amount of calories consumed can be lower – even though chocolate is also not “dietetic”.
Chocolate spread with nuts – a small improvement, not a revolution: Chocolate spreads that include added nuts are sometimes perceived as healthier, but in practice in most products the percentage of nuts is relatively low. Although nuts provide unsaturated fat, fiber and minerals, when they are a secondary component within a sugar-rich product – the overall effect on nutritional value is limited.
That is, it is a certain improvement, but not one that significantly changes the caloric or glycemic profile of the product, and it is still clearly an unhealthy spread.
Jam – a concentrated source of sugar, with very little nutritional value: Classic jam is composed mainly of sugar and fruit, and the long cooking process causes the loss of a large portion of heat-sensitive vitamins, such as vitamin C. Nutritionally, 100 grams of jam contain about 250 to 280 calories and a high amount of available sugar.
Even if the source of the sugar is partly from the fruit, the metabolic effect is quite similar to that of added sugar. The dietary fiber in jam is relatively low, and therefore there is no significant slowing of sugar absorption.
“ No added sugar” jams – contain natural sugar, in a relatively high amount – despite not containing white sugar. They are not always suitable for diabetes. This sugar comes from the fruit alone and in the body this sugar is not necessarily different from white sugar. There are also “ sugar-free” jams – which are usually based on non-caloric sweeteners, they have fewer calories per 100 grams and also fewer sugars of course, but from a health perspective they do not always have an advantage.
Sometimes they include added food colorings, sometimes less recommended types of sweeteners, and in addition to all this, studies on sweeteners, including reviews in The BMJ, indicate that there is no clear advantage for long-term weight loss, despite the reduction in calorie intake in the short term.
Date spread – more natural, but still high in sugar: Date spread is perceived as a “healthier” choice because it is based on whole fruit. And indeed, it also contains dietary fiber and minerals such as potassium. Dates also contribute important antioxidants, the type of fiber in them helps bowel activity.. But, even in this case it must not be forgotten that this is a concentrated source of natural sugars, mainly glucose and fructose. In addition, most store-bought date spreads contain added preservatives.
Halva spread: Halva spread is mainly based on raw tahini (sesame) and sugar, which give it its characteristic texture and taste. Tahini is a superfood – it contains tryptophan (the precursor to serotonin, improves mood), contains iron, calcium, magnesium, an abundance of B vitamins... and more benefits.
But it does not appear alone in this spread. Apart from sugar (sometimes in amounts of nearly 50%) – additional common ingredients include vegetable fat (usually palm, a low-quality refined oil without nutritional value), soy lecithin as an emulsifier, flavorings (such as vanilla), and sometimes saponaria root extract for an airy texture. There are versions without added sugar based on sweeteners such as erythritol, which is a sweetener that is still controversial.
“Tigernut” spread (tigernuts) – no sugar, with fat and fiber: This is the winning spread in my opinion: Completely natural, and the closest in taste to chocolate spread. Tigernut (chufa) is called a nut even though it has a lower fat percentage than the nut family. Its name “tiger” comes from the striped appearance of the tubers.
Tigernuts are rich in dietary fiber, with one handful (about 28 grams) containing about 10 grams of fiber, which is almost half of the recommended daily amount. In addition, they contain high-quality plant protein, monounsaturated fatty acids, vitamins such as vitamin C and E, and minerals such as potassium, calcium, zinc and iron.
In addition, tigernuts contain antioxidants that help protect cells from oxidative damage and contribute to skin and immune system health. Tigernut spread (tigernuts) differs from other spreads in that it is not based on sugar, and therefore can contribute to satiety and a more moderate glycemic response.