Muesli without sugar is healthier but no less tasty. With fruits, oatmeal, and nuts, a delicious muesli mixture is created, which is also healthy and well-suited for your sugar-free breakfast .
Even mixed muesli and muesli without sugar are healthier than sugary mixtures from the supermarket.
It contains less sugar and dispenses with questionable ingredients. This will support your healthy diet and provide you with even more energy in the morning.
In this article, you will learn how to mix your own sugar-free muesli, how to recognize unhealthy ready mixes, and what variations there are to conventional muesli.
Sugar-free cereal recipe
You can garnish this basic cereal recipe without added sugar with fresh fruit or nuts , for example. Since it contains no added sugar, it is ideal for your sugar-free breakfast.
Muesli recipe Basic muesli without added sugar
Ingredients
- 50 g oatmeal (you can of course also use cereal flakes from spelt or another grain as a variant – wholemeal flakes are always the most valuable)
- 150 ml milk or a plant-based alternative
- 1 tbsp. yoghurt (insider tip)
- 2 tablespoons lemon juice
- Fruits and nuts of your choice
- Honey (to taste)
Preparation
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The oatmeal comes in a bowl.
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Pour the dairy product of your choice into the bowl as well.
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Stir in the yogurt.
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Next comes the lemon juice.
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Now let your cereal steep for 5 minutes.
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Finally, you can garnish your cereal with fresh fruit, nuts, or seeds of any kind. A few suggestions at this point: hazelnuts, cashews, almonds, or walnuts, flax seeds, or even chia seeds and sunflower seeds give your cereal a fine touch.
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If the cereal is not sweet enough for your taste, you can use some honey as a sweetener.
Nutritional values
How much sugar is in cereal?
Conventional muesli blends, for example, chocolate muesli, are often referred to as "vital breakfast" or "fitness flakes". However, they still contain sugar. The sugar content can only be found in the small print.
As a rule, the sugar content per 100 grams of cereal in common cereal blends available in the supermarket is between 20 and 23 grams of sugar.
However, sugar often disguises itself with different names such as:
- Glucose
- Sucrose
- Maltodextrin
- Barley malt extract
Maltodextrin does not have a sweet taste, which is why it is often added to sugar-reduced foods.
But the carbohydrate maltodextrin also has a high sugar content. Without added sugar means that a cereal contains only natural sweetness, e.g. from fruits, and no additional sugars are added.
A healthy diet provides little refined sugar and fat. Mueslis without added sugar are therefore healthier.
Granola & crispy muesli
Granola in its basic form consists of baked oatmeal , which is often combined with nuts, honey, cereals such as blueberries or raspberries and seeds.
Granola, crispy cereal, or cornflakes offered in supermarkets often contain high levels of sugar. They are real sugar bombs (from 19 grams of sugar per 100 grams) and therefore not healthy.
Our granola consists of healthy ingredients with nuts, seeds, and delicious fruits such as raspberries. It is also suitable as a topping for our various porridges and contains 30-50% less sugar than conventional products.
Urkorn muesli
Wholemeal cereal consists of wholemeal wheat and wholemeal oats breakfast cereal. This makes it rich in fibre .
Old cereals are still free from the intervention of humans, who try to grow their plants more resistant or more productive.
This allows your body to make optimal use of it. We offer you a whole grain cereal that provides your body with fiber and is better tolerated by the body than conventional cereals.
Which cereal is really healthy?
Muesli is healthy if it contains no added sugar and has not been baked in (unhealthy) fat like some crunchy mueslis. Our Verival granolas and crunchies are therefore gently baked without fat; only the dough contains some sunflower oil.
Organic cereals without added sugar, such as Bircher Urkorn Müsli or Berry Urkorn Müsli from VERIVAL, are healthy and also contain no palm oil.
Some producers of organic cereal use palm oil, which is suspected of being harmful to health and harmful to the environment due to its cultivation in monoculture. 1 We therefore deliberately refrain from doing so.
Which cereal contains no sugar?
In the supermarket, it is difficult to find cereals and cereals without added sugar. Manufacturers often advertise their cereals as low in sugar, but they do not get along completely without sugar either.
In our assortment, you will find cereals without added sugar. Instead of refined sugar, we sweeten our products with the natural sweetness of dates , blueberries, raspberries, or coconut.
This gives you a lower carb breakfast that tastes delicious and contributes to your well-being. Our cereal provides plenty of vitamins, fiber, and energy for your body.
Why is cereal healthier without added sugar?
A healthy breakfast contributes to higher performance. Cereal without added sugar is definitely one of them. Excessive sugar consumption triggers various symptoms in the body such as blemished skin, poor intestinal health , headaches, and lack of energy.
The reason for this is the way the body handles sugar. In order to break down sugar, the body uses insulin.
The more you eat, the more insulin your body produces. This often leads to overproduction, which is why hypoglycemia can occur after dismantling.
An excess of insulin can also trigger inflammatory processes in the body and lead to obesity. Muesli mixtures containing caramelized nuts or dried fruits should be enjoyed with caution.
Although they are declared healthy, they often still contain a lot of sugar.
Organic muesli without added sugar from VERIVAL
At VERIVAL, we attach particular importance to low sugar when mixing our cereals.
Not all of our products are completely without added sugar, but instead of industrial sugar, we rely on dried fruits, dates, or freeze-dried berries . In addition, you will find many products without added sugar in our range.
So our organic cereals have a pleasant sweetness without endangering your health. Our healthy cereal gives you energy for a successful day.
Try our Bircher Urkorn Muesli – which is based on the famous Bircher Muesli classic. Here, too, the motto is: as little sugar as possible!
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1.European Food Safety Authority. Process contaminants in vegetable oils and food. efsa European Food Safety Authority. Published May 3, 2016. Accessed May 12, 2021. https://www.efsa.europa.eu/de/press/news/process-contaminants-vegetable-oils-and-foods
Frequently Asked Questions
What is the healthiest cereal?
Which cereal you use for your cereal is a matter of taste. Spelt, oats, wheat, barley,.... Of course, it's best to use wholemeal flakes. Because then you have the whole range of nutrients in your cereal. But there are many possibilities, and of course, you can also mix the cereals together. It is absolutely important to make sure that your cereal contains no added sugar - because only then is it really healthy! So the healthiest cereal is probably the one you make yourself. Only with cereal flakes, milk, plant milk or natural yogurt, nuts, and fresh fruit. If this is too much trouble for you, then definitely pay attention to products that have not added sugar when buying.
What is the best cereal for weight loss?
Definitely the one without sugar. It's best to make your own cereal. A cereal with oatmeal is very suitable, as oatmeal will fill you up for a long time and you won't feel like a snack again soon after. To save calories, omit nuts and use wheat or oat bran. If you round off your cereal with fruit, be sure to grab fresh fruit and leave out dried fruits - as they contain a lot of sugar.
Why shouldn't you eat cereal?
You should definitely eat cereal - it's just a matter of eating THE RIGHT THING. Avoid sugar-laden cereal mixes from the supermarket. Choose only those where you are sure that there is no extra sugar. Or make your own cereal. Then you can be sure of what is included. Best: whole grain cereal flakes, plain yogurt, water, milk or milk alternatives, nuts, seeds, and fresh fruits. Also, make sure that you do not choose large portions. Then cereal is a good companion for your diet!
What happens if you eat cereal every day?
Muesli is an important building block in a healthy diet. It provides a lot of fiber and other important nutrients. It promotes metabolism and digestion. Enjoyed while warm, it is also an ideal starter for the day in the morning. But be careful what cereal you eat. Muesli is healthy if it contains no added sugar and has not been baked in (unhealthy) fat like some crunchy mueslis. A healthy breakfast contributes to higher performance. Cereal without added sugar is definitely one of them.
Is sugar-free cereal healthy?
Sugar-free means that no additional sugar is added to the cereal. Of course, a cereal naturally already contains sugar, especially when topped with fresh fruit. But that's not a problem. It is important that this sweetness is not increased by additional sugar. Yes, sugar-free cereals are healthy, and you should use this variant whenever you have the opportunity!
Which is better for losing weight oatmeal or cereal?
Oatmeal and oatmeal processed as porridge are better for losing weight than muesli. Because many cereals are so modified that they often contain a lot of sugar. Oatmeal with water, tea, or even milk or milk alternatives are a good support for losing weight: enjoyed as a breakfast, they keep you full for a long time! So oatmeal is preferable to commercial cereal. But there are already some good providers who pay attention to as little sugar as possible in the cereal and breakfast porridge.
Is there a lot of sugar in cereal?
There is no such thing as cereal without sugar. Because even without the addition of sugar, every cereal already has a certain natural proportion of sugar. Granola, crispy muesli, or cornflakes offered in supermarkets often contain a high level of sugar. They are real sugar bombs (from 19 grams of sugar per 100 grams) and therefore not healthy. Therefore, when buying, make sure to choose cereals to which no additional sugar has been added. This is often not so easy. Otherwise, it's best to make your own cereal. Then you get a much better result in terms of sugar content. For every 100 grams of cereal, there may be three to four grams of sugar.
