Muesli – valuable energy supplier

Muesli is generally understood to be a mixture of oatmeal and other foods. Ingredients such as (dried) fruit, nuts or chocolate are mixed to the cereal base. The whole is usually consumed with milk or yogurt. The taste ranges from sweet to sour, depending on the ingredients.

A Swiss specialty

Muesli (Swiss German Birchermues, Birchermüesli or Müesli) finds its origin in Switzerland, where it was developed around 1900 by the physician and nutrition expert Maximilian Oskar Bircher-Benner as an apple diet. This dish is the basis of today’s Bircher muesli, a preparation of oatmeal, water, lemon juice, condensed milk, apples and hazelnuts or almonds. In Switzerland, muesli is still served with dinner, while in the rest of European culture it has become established on the breakfast table.

Ingredients: Whole grains, fruit and other extras

A muesli mix usually contains rolled oats, other cereal products, and optionally fruit (often in dried form), nuts, raisins, coconut flakes, and chocolate/cocoa. At the same time, the cereals and fruit provide high-quality carbohydrates that give the body the necessary energy for the day. In addition, the food contains fiber, which stimulates digestive activity and induces a feeling of satiety, which lasts a relatively long time. Furthermore, many mueslis contain vitamins (especially B1 and B2) and minerals such as calcium and iron.

The specific ingredients vary depending on the ingredients. For example, nuts are high in calories, but give the body “good” and valuable fats and vitamins. Dried fruits may contain a lot of sugar. In addition, care must be taken with bananas or coconut flakes that they are suspected – when consumed in excess – of raising cholesterol levels and increasing the risk of heart attack. However, when taken in limited amounts, they also provide the body with valuable saturated fatty acids. Chocolate, on the other hand, contains a lot of sugar and fat, but also gives the muesli the popular chocolate note. In general, the chosen product should not be sweetened with a high level of sugar. The following are examples of the nutritional values for 100 g of standard muesli:

A muesli is mixed together so quickly

A wide variety of different mueslis are available in supermarkets, drugstores or health food stores. The range extends from spelt mueslis to nut-grape mueslis and chocolate mueslis. However, since there is always a “risk” with such mixtures that additional, undesirable ingredients have been mixed in, nutrition-conscious people can also make their own breakfast. For example, they can use oatmeal, flaxseed, various fruits of choice, nuts and natural yogurt. If you want it to taste a little sweeter, you can add a dash of (organic) cocoa.

A valuable breakfast alternative

In summary, muesli can be judged as a healthy and nutritious source of energy on the breakfast table. It provides the body with many valuable carbohydrates and vitamins for the whole day. This is particularly important in the morning, as the reserves were partially used up during the night. In addition, the various ingredients of the breakfast dish contain valuable fats.

However, caution is advised with some ready-made mueslis: They are often enriched with unhealthy fats and lots of sugar to improve the taste. That’s why ingredients – and calorie content – should be checked before buying. As a guideline, a maximum calorie content of 400 kcal per 100 g and a maximum sugar content of 20 g per 100 g can be taken.

It is even better to mix your own cereal breakfast. This gives full control over which nutrients are ingested. In the first place should be cereals and unsweetened fruits, but also a few nuts. The recommended quantity is about 80-100 g of muesli with about 200 ml of milk or yogurt. However, it may make sense not to reach for the cereal bowl every morning, but to put together a weekly, varied nutritional program of diverse foods.

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