Toasted or natural muesli? Granola or clusters? And what about Bircher? HFG dietitian Melissa Meier shares what to look for when choosing muesli, so you can have the healthiest start to your day.
Breakfast didn’t acquire its reputation as the most important meal of the day for nothing. A healthy morning meal gives you the vital energy to power through the morning, provides vital nutrients like fibre and iron, and helps you to maintain a healthy waistline. A nourishing breakfast can even boost your mood and mental health.
Muesli is a popular brekkie option — but there is a vast difference between high-fibre oat blends and sugar-laden toasted clusters. If you like muesli, here’s what you need to know.
What types of muesli are there?
- Untoasted, raw or natural muesli usually starts with a base of rolled oats, loaded with nuts, seeds and/or dried fruit. Untoasted muesli is usually lower in saturated fat and added sugars than the toasted varieties, making it a healthy choice.
- Toasted muesli has usually been coated in either sugar or fat — or both — and baked until golden. Toasted muesli can be high in kilojoules.
- Chunky clusters & granola are clumps of muesli bound together with ingredients like honey or oil. They are usually higher in kilojoules, sugar and/or fat than untoasted varieties.
- Bircher or Swiss Bircher muesli is made by soaking oats in juice or water, then adding grated fresh fruit, dried fruit, nuts and/or seeds.
How to make your muesli healthier
Plain, untoasted muesli is often your best bet. Here are three healthy ways to boost your breakfast:
- Unsweetened yoghurt or milk for a hit of bone-strengthening calcium and for hunger-busting protein.
- Fruit for natural sweetness, satisfying fibre and disease-fighting antioxidants. Dried fruit is a concentrated source of sugar, so it’s best to choose fresh (or frozen) fruit most of the time.
- Nuts and seeds add healthy fats and crunch. Mix it up with raw or toasted macadamias, walnuts, pepitas, or even a dollop of peanut butter. Yum!
What to watch for when buying muesli
Added sugars
While some of the sugar in muesli comes naturally from dried fruit, always scan the ingredients list for added sugars, which could be in the form of honey, maple syrup or rice malt syrup. Compare the ‘per 100g’ column to find a muesli with the lowest sugar content.
Saturated fat
Muesli can be high in fat due to nuts, seeds and oils. Nuts and seeds contain healthy unsaturated fats that are good for your heart and brain, but some oils, such as coconut oil, can be high in saturated fat. Check the ingredients list to find out where the fat is coming from.
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FAQs
Choose a muesli that has
A low sugar content – sugar is used as a binding agent, especially in granolas. Less than 5g /100g is ideal but this is difficult when the product contains dried fruit. Aim for 10g/100g or less. There are fruit-free mueslis on the market containing wholegrains, nuts and seeds.
How do I choose healthy muesli? ›
How to choose a healthy muesli
- Always choose raw untoasted. Most toasted muesli's have been oven roasted in unhealthy vegetable oils and loads of added sweeteners. ...
- Choose an oat based muesli. ...
- Avoid puffed cereals. ...
- Go easy on the dried fruits. ...
- “Gluten Free” is not always healthier. ...
- Do you make your own muesli?
Many people believe muesli and granola are healthy because they contain wholegrains, dried fruit, nuts, and seeds. But opt for packs containing no added sugar or salt. Remember added or 'free' sugar can take the form of honey, syrups, nectars and anything ending in 'ose', such as fructose, glucose and dextrose.
Is supermarket muesli good for you? ›
Muesli can be a healthy choice, but it's important to check that it has no added sugar or salt, or it can be almost as sugary as a bowl of frosted flakes. You'll still get some health benefits from the nuts, grains and fruit but these will come with free sugars which are not good for our health.
Is it okay to eat muesli every day? ›
Compared to sugary breakfast cereals, muesli is a healthier option. Muesli is full of ingredients that can aid your digestion, help you feel fuller, and protect your heart. Muesli may be a great food to add to a healthy diet.
Is muesli better for you than Oatmeal? ›
Oats is rich in key nutrients, protein and fibre, but muesli has comparatively higher protein and nutrient due to presence of additional ingredients in it.
Should you soak muesli before eating? ›
The easiest way to enjoy muesli is just like cereal: pour it in a bowl, add your favorite milk (whether cow, nut, oat, soy milk or another type.) and then dig right in. The longer you let it soak, the richer the flavor will be, plus the oats will soften and become similar to oatmeal.
Can you eat muesli straight from the bag? ›
Muesli, on the other hand, is best prepared before consumption, but can be eaten straight from the bag. To prepare muesli, you soak or cook it in a liquid of your choice. You can soak muesli in milk overnight in the fridge and eat it cold, or you can cook it in water or milk just like you would oatmeal and eat it warm!
What is the difference between muesli and Swiss style muesli? ›
Story has it years ago the Swiss army added milk powder to their muesli so when they were up in the Swiss Mountains they would melt snow and add it straight to their muesli. This does mean Swiss Style mueslis are quite different and much more powdery when compared with other mueslis.
Is there any side effects of muesli? ›
Muesli is generally safe for most people to eat. However, some people may experience side effects such as gas, bloating, or constipation, especially if they are not used to eating a lot of fiber. It is important to start slowly with muesli and gradually increase your intake to avoid these side effects.
As mentioned, muesli is a mixture of oats, nuts, seeds, and dried fruit. It was created by Maximillian Bircher-Benner, a Swiss doctor and nutritionist, and is popular throughout Europe as a healthy breakfast meal. Unlike granola, the ingredients in muesli are not baked, meaning they're raw and loose.
Is muesli a highly processed food? ›
These highly modified foods can be both sweet and savoury and some typical examples include packaged biscuits and cakes, frozen ready meals, cold cuts and sugary cereals such as muesli, cornflakes and granola, which are often marketed as healthy breakfast options but actually contain surprisingly high amounts of sugar.
Which is healthier muesli or granola? ›
While both muesli and granola can be part of a balanced diet, muesli often emerges as the healthier choice due to its lower sugar content and minimal processing. Its versatility and ease of preparation make it an excellent option for a nutritious breakfast or snack.
Is raw muesli better than toasted muesli? ›
Here are the healthiest raw mueslis. Raw muesli has not been toasted and tends to have less added oils and sugars than toasted muesli.
How do I choose a healthy muesli bar? ›
Choose muesli bars that have:
higher quantities of nuts, whole grains, oats, nuts and seeds. a short list of ingredients.
