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Greetings with a Smile and Love in My Heart!

For some, today marks the start of a new week. For me as well, since I have set Sunday as my weekly review day. Yesterday was a day full of reflection and, most importantly, adjustments to the style, quality, and realism of my daily goals, including micro-goals.

A little self-praise—I completed everything that was on my RED CARD in the calendar (the rules for the red card can be found under Game Rules). That means I tackled all unfinished or pending goals from the previous week.

It's incredibly important to start the week with a clean slate and a mind as clear as an operating room before surgery, as polished as silverware before a grand pumpkin award gala, or as preened as dogs at a "dog fashion show" (what an absurdity! 😊 They already have fur—why would they need fashion? And besides, a dog should have a gentle scent of... well, a dog, right?).

Mind cleared. Workout done. Time for a blog.

 

Today's Topic: Nutritional Comparison – An Apple and Five Roasted Almonds vs. a Mini Knoppers

 

This was supposed to be a quick topic, but I got so into it that I even surprised myself. Oh well—it was interesting! Let’s dive in!

Why This Comparison?

Because a Mini Knoppers was the last sweet I found in my kitchen, and an apple with almonds is my daily go-to snack—so the comparison came naturally. Knoppers often found its way into my coffee break—because, you know, it’s small, a little treat, made for children, full of milk and nuts, so it must be healthy, right?

But is it really? Let’s compare.

Let's start with a Knoppers:

Ingredient	Percentage
Sugar	-
Vegetable fats (Palm, Shea)	-
Wheat flour	13.5%
Skimmed milk powder	13%
Hazelnuts	9.2%
Whole wheat flour	7.2%
Butterfat	2.7%
Cocoa	-
Low-fat cocoa	-
Emulsifier: Lecithins (Soy)	-
Salt	-
Whey product	-
Wheat starch	-
Natural flavorings	-
Raising agent: Sodium bicarbonate	-
Ground peanuts	-

 

 

Nutritional Value	Per 100 g	Per 1 Knoppers (11.11 g)
Energy (kJ)	2277	252.97
Energy (kcal)	546	60.66
Fat	32.8 g	3.64 g
Saturated Fat	18.4 g	2.04 g
Carbohydrates	51.6 g	5.73 g
Sugars	34.7 g	3.86 g
Protein	9.2 g	1.02 g
Salt	0.56 g	0.06 g

 

Quite an impressive ingredient list, right?

Let’s take a moment to analyze their origins and supposed noble properties 😊.

(Not all of them are bad... shocking, isn’t it?)

1.2.3… Start!

 

1. Sugar – Well, at Least It’s Not High-Fructose Corn Syrup…

That’s a tiny plus for the manufacturer, but let’s not celebrate too soon—sugar is still the first ingredient, which means it’s the most abundant component in Knoppers. A cookie made mostly of sugar? Mhm.

There’s no need for lengthy explanations about the negative effects of sugar. It’s just bad. Period. No excuses.

The only scenario where sugar might actually be useful? If you’re freezing to death in Antarctica, and it’s your last source of energy—fine, eat it. But in daily life? Stay FAR away!

Scientifically Speaking:

Sugar is extracted primarily from sugarcane or sugar beets through processes involving crushing, heating, and crystallization. Its high glycemic index causes rapid spikes in blood sugar levels, leading to insulin resistance over time. Excessive consumption has also been linked to metabolic syndrome and fatty liver disease.

2. Vegetable Fats (Palm, Shea) – It Doesn’t Get Worse Than This!

Really. Just read this carefully:

Scientifically Speaking:

• Palm oil is obtained from the fruit of the oil palm tree, often through mechanical pressing and refining. Its production is highly controversial due to deforestation and habitat destruction.

• Shea butter (which appears here in smaller amounts) is extracted from shea nuts by boiling and crushing.

But now, let’s talk about palm oil—brace yourself, because the truth might shock you!

Health Implications of Palm Oil

• High Saturated Fat Content

Palm oil is roughly 50% saturated fat, primarily palmitic acid. Diets high in saturated fats have been scientifically linked to:
✔ Elevated LDL ("bad" cholesterol) and an increased risk of cardiovascular diseases, such as heart attacks and strokes.
✔ Formation of arterial plaque (atherosclerosis), restricting blood flow and increasing the risk of blood clots.

• Oxidized Palm Oil

Industrial processing and repeated heating (e.g., frying) oxidize palm oil, creating toxic byproducts such as lipid peroxides and aldehydes. These compounds:
✔ Damage liver and kidney cells, increasing the risk of organ dysfunction.
✔ Trigger inflammation and oxidative stress, contributing to diabetes, cancer, and neurodegenerative diseases.

• Trans Fats in Hydrogenated Palm Oil

Palm oil is sometimes hydrogenated to make it more solid and shelf-stable. This process creates trans fats, which are universally recognized as harmful because they:
✔ Raise LDL ("bad" cholesterol) and lower HDL ("good" cholesterol), significantly increasing the risk of heart disease.
✔ Promote systemic inflammation, which is linked to conditions such as arthritis, Alzheimer’s, and certain cancers.

• Contribution to Obesity and Insulin Resistance

Palm oil is calorie-dense and frequently used in processed foods, leading to overconsumption. Excessive intake can:
✔ Contribute to weight gain and obesity, which are risk factors for metabolic disorders.
✔ Impair insulin sensitivity, increasing the risk of type 2 diabetes.

Hidden Presence of Palm Oil in Processed Foods

• Prevalence in Food Products

Palm oil is found in about 50% of packaged foods, including baked goods, snacks, and margarine. It is often listed ambiguously as "vegetable oil", making it difficult for consumers to identify and avoid.
Its widespread use leads to unintentional overconsumption of unhealthy fats without people even realizing it.

• Effect on Dietary Habits

Palm oil’s ubiquity in ultra-processed foods encourages overconsumption of calorie-dense, nutrient-poor products. These foods are typically also high in sugar and salt, creating an addictive combination that can lead to:
✔ Poor overall diet quality and nutrient deficiencies.
✔ Increased rates of obesity and related conditions like heart disease and type 2 diabetes.

• Misleading Marketing Claims

Some products containing palm oil are marketed as "natural" or "healthy", misleading consumers into thinking they are making better dietary choices.
✔ Palm oil’s presence in "reduced-fat" or "trans-fat-free" products can create a false impression of health benefits, while still delivering high amounts of saturated fat.

Final Verdict?

❌ DO NOT EAT THIS STUFF! ❌

Children should be kept away from it. Adults? Even more so. Elderly people? They shouldn’t even look at it. And babies? They shouldn’t even hear about it. DISGUSTING!

 

3. Wheat Flour (13.5%) – Just Flour, Right?

Sounds simple—just flour, natural and tasty. But do you know where it comes from? What kind of wheat was used? Which plantations? What fertilizers were applied? Believe me, aside from being mostly carbohydrates, it’s also of unknown origin.

Scientifically Speaking:

Wheat flour is produced by grinding wheat grains after separating the bran and germ. The refining process strips away essential nutrients, leaving behind mostly starch. Refined flour lacks fiber, which can lead to blood sugar spikes and digestive issues. Overconsumption is associated with obesity and metabolic disorders.

4. Skimmed Milk Powder (13%) – Just Milk in Powder?

Skimmed milk powder is created by removing water from milk through spray drying. It might seem like a convenient option, but the journey from fresh milk to powder strips away much of its natural goodness.

While it still provides protein and calcium, essential for bone health, the high-temperature processing destroys heat-sensitive vitamins like B12 and C, significantly reducing its nutritional value.

Even worse, oxidation during drying can create harmful byproducts, including oxidized cholesterol, which has been linked to cardiovascular risks. Unlike fresh milk, which delivers nutrients in their most bioavailable form, powdered milk is often found in ultra-processed foods, making it far less beneficial for a truly healthy diet.

5. Hazelnuts (9.2%) – A Rare Good Ingredient!

To be honest? This one’s fine. No complaints.

6. Whole Wheat Flour (7.2%) – Sounds Healthy, But Is It?

Whole wheat flour is made by grinding the entire wheat kernel, retaining the bran and germ. It definitely has more fiber, vitamins, and minerals than refined flour, helping with digestion, blood sugar regulation, and longer satiety.

So, is it bad? Not necessarily—but not for everyone. If your body tolerates it well and it comes from a high-quality source, it can be a solid part of a healthy diet—of course, in moderation.

Here, we have 7.2% whole wheat flour—which seems acceptable. No need to be overly picky this time.

7. Butterfat (2.7%) – Sounds Rich, Creamy, and Luxurious, Right?

Butterfat is extracted from milk or cream through churning, separating the fat from buttermilk. But butterfat in an industrially processed cookie? That’s a different story than the natural, creamy richness found in homemade butter.

In the food industry, butterfat undergoes intensive technological processing to withstand high temperatures and extend shelf life. It may be fractionated, filtered, or even partially hydrogenated, altering its natural structure and nutritional properties.

As a result:

• It loses some fat-soluble vitamins.

• In some cases, it may contain oxidized lipids, which can accelerate inflammation in the body.

Will a single cookie with butterfat harm you? Of course not. But the problem begins when these types of processed fats dominate your diet.

Butterfat in cookies and snacks often comes with refined sugar and artificial additives, creating a combination that burdens metabolism and contributes to weight gain and insulin resistance.

Verdict?

I don’t recommend it. You’d be better off eating real butter from a trusted source—maybe with some avocado on the side. Now that’s delicious! 

 

8. Cocoa – Just Cocoa... Right?

Let’s hope it comes from a good supplier and a natural farm.
But as the saying goes, hope is the mother of fools. So who really knows?

9. Low-Fat Cocoa – A Sneaky Trick

Scientifically Speaking:

Low-fat cocoa is made by pressing cacao beans to remove most of the cocoa butter.

Low-fat cocoa in Knoppers isn’t deadly, but its presence is more about cost-cutting than nutritional value. That’s just the reality.

Removing natural cocoa butter makes the product cheaper to produce, but at the same time, it loses valuable antioxidants and its deep cocoa flavor.

In the end, instead of true chocolate intensity, we get a processed version that only provides an illusion of quality and color.

Why are we feeding our bodies this? They already have enough work to do!

10. Emulsifier: Lecithins (Soy) – Might Contain Hexane… Yum!

Scientifically Speaking:

Soy lecithin is produced by extracting oil from soybeans, then using solvents like hexane to isolate the lecithin.

Do you really want to eat something that only exists in cookies to improve consistency and extend shelf life?

Soy lecithin is a cheap emulsifier that helps fats and water blend smoothly, but it offers no real nutritional value—and may come from genetically modified soybeans.

Even worse? It’s often extracted using chemical solvents like hexane, which can leave trace amounts in the final product.

Manufacturers claim that hexane is completely removed in the final production stage, but tiny residues can still remain in the product.

In high doses, hexane is toxic to the nervous system, and long-term exposure (as seen in industrial workers) has been linked to nerve damage and neurological issues.

So, does this mean you’ll drop dead from eating a cookie with soy lecithin? Of course not. But why risk it?

And why support an industry that chooses synthetic solutions from petrochemical labs instead of natural alternatives?

11. Salt – No Complaints Here!

Salt is just salt, though my grandma used to say, “Salt is white death.”
But if I had to choose, I’d say: “Sugar is an even whiter death!”

12. Whey Product – What Is This? Are We Eating Waste?

Hidden inside Knoppers, whey product sounds healthy, but is it really?

Does it cause gas? Yes, it does.

Whey, or whey product, is actually a byproduct of cheese production—a protein-rich liquid that was once considered useless waste. Today, the food industry has found a use for it, adding it to bars, cookies, and processed foods to improve texture and increase protein content.

Sounds good? Not really!

Processed whey often contains trace amounts of lactose, which can cause bloating and digestive issues in people with lactose intolerance. On top of that, it’s subjected to high temperatures, which changes its structure and degrades some of its valuable amino acids.

Now the most important question—does your body really need a powdered dairy byproduct hidden in a cookie?

Instead of relying on highly processed additives, it’s better to choose real, whole protein sources, like nuts, eggs, or quality dairy products.

Whey product in Knoppers isn’t poison, but its presence is yet another sign that food manufacturers care more about shelf life and production costs than your health.

And honestly, you probably don’t want to fart yourself to death either, do you?

 

13. Wheat Starch – Sounds Harmless, Right?

After all, it’s just part of wheat, right?

The problem? Wheat starch is an isolated ingredient that, in cookies and bars, serves mainly as a thickener and filler—not an actual nutrient-rich component.

It’s made by chemically washing wheat grains until only pure white starch remains—stripped of fiber, vitamins, and minerals.

For the food industry, this is gold—it improves texture, extends shelf life, and makes products fluffier. But for our bodies? It’s a fast-digesting carbohydrate that quickly spikes blood sugar and offers no real nutritional value.

Will one snack hurt you? Of course not.

But why would you stuff yourself with an ingredient that acts as a cheap filler instead of real food?

Do you want to be a factory-farmed pig, grown for mass and speed?

Let’s not be pigs! 🐷

14. Natural Flavorings – "Natural"? I Don’t Think So!

Nice trick, dear marketing experts!

"Natural flavorings" is one of the most misleading ingredients in the food industry. The name suggests something from nature, but the reality is very different.

In theory, these are flavors extracted from plants, fruits, spices, or even animal products. But in practice, they undergo multiple chemical processes to make them more intense, stable, and long-lasting.

Can it still be called natural if it’s extracted using solvents, purified, and modified in a lab?

The food industry loves these additives because they give products specific flavors at minimal cost—and we, the consumers, often have no clue what we’re actually eating.

It might be an extract from a real fruit, but it could just as well be a compound derived from bacterial fermentation or even from animal secretions.

(Yes, castoreum—an excretion from beaver glands—was once used to mimic natural vanilla.)

And while trace amounts of these substances may not harm you, they’re just another way to sell us processed food in fancy packaging.

If something tastes like strawberries, but there are no strawberries in the ingredients, what are you really eating?

Real food doesn’t need "natural flavorings"—its flavor speaks for itself.

Don’t fall for marketing tricks, and don’t be like the guy who bought a fancy blender that blends water in just a few seconds—and voilà! Water shake!

Yes, they got him—and trust me, they can get you too.

Everything can be sold. Everything.

15. Raising Agent: Sodium Bicarbonate – Just Baking Soda!

Nothing against baking soda—quite the opposite! I actually think it’s amazing in many applications and has no negative impact on our bodies (of course, in moderate amounts—like everything else 😊).

Did you know? Baking soda can even be used as a natural deodorant to keep you from turning into a sweaty stink bomb.

Baking soda? Approved.

Scientifically Speaking:

Sodium bicarbonate is synthetically produced using the Solvay process, which involves reacting sodium chloride, ammonia, and carbon dioxide. While safe in small amounts, excessive consumption can disrupt the body’s pH balance and lead to metabolic alkalosis.

16. Ground Peanuts – They’re Here, So Let Them Stay!

They’re fine, though probably in such microscopic amounts that even an anteater wouldn’t bother with them.

OK, That’s It. Not Exactly Fantastic, But Wait…

 

 

We still have our apple and five almonds… not much, huh?

Let’s see what they bring to the table.

Nutritional Breakdown – Apple & Almonds

Nutrient	Apple (Gala)	Almonds (5 pieces, ~6g)
Calories	78 kcal	35 kcal
Carbohydrates	20.7 g	1.3 g
Sugars	15.0 g	0.2 g
Fiber	3.6 g	0.7 g
Protein	0.45 g	1.3 g
Fat	0.3 g	3.1 g

Vitamins & Minerals

Vitamin / Mineral	Apple (Gala)	Almonds (5 pieces, ~6g)
Vitamin A	3 IU	0 IU
Vitamin C	4.6 mg	0 mg
Vitamin K	2.2 µg	0 µg
Potassium	107 mg	20 mg
Calcium	6 mg	15 mg
Magnesium	5 mg	13 mg
Phosphorus	11 mg	28 mg
Iron	0.1 mg	0.2 mg
Zinc	0.05 mg	0.1 mg

MHM. OHO. UPS. Did I Just See Something Good Here?

Looks like it! Finally, some real nutrients—unlike our processed coffee snack.

Honestly, no need for extra commentary. Just look at the numbers, and the conclusion writes itself:

This is GOOD!

Mineral	Knoppers (11.11 g)	Apple + Almonds	Apple (Gala, 150g)	Almonds (5 pieces, ~6g)
Potassium (mg)	12	127	107	20
Calcium (mg)	4	21	6	15
Magnesium (mg)	2	18	5	13
Phosphorus (mg)	5	39	11	28
Iron (mg)	0.1	0.3	0.1	0.2
Zinc (mg)	0.02	0.15	0.05	0.1

Final Nutritional Showdown – Knoppers vs. Apple & Almonds

Nutrient	Knoppers (11.11 g)	Apple + Almonds	Apple (Gala, 150g)	Almonds (5 pieces, ~6g)
Calories	60.66 kcal	113 kcal	78 kcal	35 kcal
Energy (kJ)	252.97 kJ	473 kJ	327 kJ	146 kJ
Fat	3.64 g	3.4 g	0.3 g	3.1 g
Saturated Fat	2.04 g	0.4 g	0.1 g	0.3 g
Carbohydrates	5.73 g	22 g	20.7 g	1.3 g
Sugars	3.86 g	15.2 g	15 g	0.2 g
Fiber	0.2 g	4.3 g	3.6 g	0.7 g
Protein	1.02 g	1.75 g	0.45 g	1.3 g
Salt	0.06 g	0 g	0 g	0 g

Final Thoughts – Knoppers vs. Real Food

When it comes to micronutrients, the choice is obvious—apple and almonds crush Knoppers in every category.

Knoppers provides trace amounts of vitamins and minerals, mainly from milk and hazelnuts, but nowhere near enough to bring real health benefits.

For comparison, an apple contains 6.9 mg of vitamin C, essential for immune support and tissue repair, while Knoppers has none.

Equally important is potassium, which regulates blood pressure and muscle function—Knoppers has a pathetic 12 mg, while an apple boasts 160 mg.

Vitamins and minerals fuel our bodies, and this table makes it clear just how much Knoppers lacks.

An apple provides potassium, essential for the nervous and muscular systems, while Knoppers barely registers.

Almonds, on the other hand, are packed with vitamin E (1.5 mg)—a powerful antioxidant that protects cells—and magnesium (13 mg), which supports nerve function and prevents muscle cramps.

By eating processed snacks daily instead of real food, your body gets empty calories instead of nutrients—and nutrients are what drive your energy, focus, and long-term health!

Mini Knoppers = Flavor & Calories.
Apple & 5 Almonds = Flavor, Energy & Health.

 

What’s Your Choice?

 

Of course, let’s not forget about yesterday’s tasks: Completed.

 

Today's tasks are all about health. No Knoppers!

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