Cookie butter, also known as speculoos spread, is a sweet spread made from ground biscuits, vegetable oil, and sometimes chocolate. It has a smooth, nutty flavor reminiscent of gingerbread cookies. While it may seem indulgent, cookie butter can be part of a balanced diet when enjoyed in moderation.
What is cookie butter?
Cookie butter is made from speculoos cookies, which are a type of shortbread cookie flavored with spices like cinnamon, ginger, nutmeg, and cloves. The cookies are ground into a paste and blended with vegetable oil to create a smooth, spreadable consistency.
Traditional cookie butter is vegan and does not contain dairy. However, some commercial brands add milk or milk powder. Chocolate cookie butter also contains cocoa powder.
The most popular brand of cookie butter is Biscoff, which originated in Belgium. However, many grocery stores now offer their own versions of the spread.
Nutrition facts
Here are the nutrition facts for a 2-tablespoon (32g) serving of plain cookie butter:1
| Calories | 140 |
|---|---|
| Total fat | 8g |
| Saturated fat | 2.5g |
| Trans fat | 0g |
| Cholesterol | 0mg |
| Sodium | 65mg |
| Total carbs | 15g |
| Sugars | 9g |
| Protein | 2g |
As you can see, cookie butter is high in calories and fat compared to other spreads. A 2-tablespoon serving provides 140 calories, with 8g of total fat and 2.5g of saturated fat.
It also contains 9g of sugar, which is a decent amount. The sugar generally comes from the speculoos cookies rather than adding extra sugar.
On the plus side, cookie butter contains no cholesterol or trans fat. It also provides a bit of protein and a minimal amount of sodium per serving.
Benefits
Here are some of the potential benefits of eating cookie butter:
High in fiber
Each serving of cookie butter provides 2g of dietary fiber, or 7% of the daily value.1 This comes from the speculoos cookies which provide a decent amount of fiber.
Fiber is important for digestive health, cholesterol levels, and stabilizing blood sugar.2
Contains iron
Cookie butter is a good source of iron, with 2g (11% DV) per serving.1 Iron is an essential mineral that helps transport oxygen throughout the body and supports a healthy immune system.3
Rich in antioxidants
The spices in cookie butter like cinnamon, ginger, nutmeg, and cloves contain antioxidants called polyphenols.4 Antioxidants help reduce inflammation and may lower the risk of chronic diseases.5
Satisfying taste and texture
With its smooth, cookie-like flavor, cookie butter can help satisfy a sweet tooth craving in a spreadable form. It provides a taste and texture that many people find highly palatable.
The fat in cookie butter contributes to its creamy, indulgent mouthfeel. And it contains less sugar than alternatives like chocolate hazelnut spread.
Downsides
Here are a few potential downsides of cookie butter:
High in calories and fat
While the serving size is small, cookie butter packs in 140 calories and 8g of fat per serving.1 This makes it more calorically dense than peanut butter or other nut butters.
The high fat content comes mostly from the vegetable oil used to make the spread creamy and smooth. The saturated fat content is also a bit high at 13% of the daily value per serving.1
High glycemic index
Cookie butter has a glycemic index (GI) of 77, which is considered high.6 Foods with a high GI cause faster and larger spikes in blood sugar compared to low GI foods.7
Rapidly rising blood sugar can be problematic for people with diabetes. It may also lead to increased hunger and overeating.8
Easy to overeat
While the recommended serving size is 2 tablespoons, cookie butter is easy to keep eating right out of the jar due to its sweet taste and smooth texture. This can quickly lead to excessive calorie, fat, and sugar intake if you are not careful.
Portion control is important when snacking on cookie butter. Measure out a serving to avoid overdoing it.
Healthier ways to eat cookie butter
Here are some tips for enjoying cookie butter in a healthier way:
– Choose smaller serving sizes like 1 tablespoon.
– Spread thinly over whole grain toast instead of eating by the spoonful.
– Combine with fruit like apple slices or bananas. The extra fiber will help slow digestion.
– Use cookie butter to replace butter or oil when baking. For example, substitute 1/4 cup cookie butter for 1/4 cup butter.
– Look for products made with less sugar or vegetable oil. For example, Justin’s makes a cookie butter with 7g sugar per serving.
– Pair it with proteins like almond butter or peanut butter. Adding nuts will provide filling protein and fiber.
– Try chocolate cookie butter. The cocoa powder provides antioxidants.
– Buy single-serve packs rather than a large jar. This can help control portions.
Conclusion
Cookie butter can be part of a healthy diet when enjoyed in moderation and balanced with other nutritious foods. The small serving size is reasonable for a treat, providing important nutrients like fiber, iron, and antioxidants from the speculoos cookies.
However, it is high in calories, fat, and added sugar compared to many other spreads. People with diabetes or weight concerns should be mindful of portion sizes due to the high glycemic index. Look for ways to increase the nutrition of cookie butter, such as pairing with fruit or swapping it for oils when baking. Overall, cookie butter is an indulgent spread that can be healthy in moderation.