Muesli is made up of a “mixture” (in German-speaking Switzerland, “müesli”) of cereal flakes, oilseeds and dried fruits. We owe this recipe, developed at the beginning of the 20th century, to a nutritionist, Dr. Bircher-Benner. Today, formulas are multiplying and bring together dehydrated fruits (apples, strawberries, raspberries, etc.), flakes of various cereals (chestnuts, quinoa, rice, etc.), spices (cinnamon, etc.) and oilseeds (seeds of flax, squash…).
This is a excellent choice for breakfast, unlike cereals rich in sugar intended for children. Muesli contains complex carbohydrates thanks to unrefined cereals, proteins and good fats (thanks to oilseeds), which allows it to promote satiety and regulate blood sugar levels.
All accompanied by good levels of vitamins (natural, unlike the synthetic vitamins added to certain breakfast cereals) and minerals (especially magnesium, calcium and potassium). Well supplied with fiber (10 to 15%), muesli promotes intestinal transit.
We cannot compare muesli with the breakfast cereals that you knew during your early childhood (and that many of you still eat as adults). The latter are products heated at high temperatures, which increases their glycemic index. That of mueslis is lower (the cereals undergo gentle steam cooking, are flattened and dried), which promotes a good balance of blood sugar, therefore less storage and better satiety.
“ The best choice is often the simplest: we favor oat flakes, plain petals and traditional flaky mueslis without added sugars », recommends the Dr Jean-Michel Cohen, nutritionist and author of Buying guide to eating well (ed. First) through which 700 everyday products are deciphered.
Which muesli references should you choose for your health?
“ Flaky mueslis are interesting because of their richness in proteins and fibers, therefore more filling, but also in minerals and vitamins (presence of dried fruits). The fat contents are correct and they are mostly unsaturated », explains Dr Cohen. Discover the 4 references he recommends.
MUESLI 35% FRUITS, NUTS AND SEEDS CARREFOUR BIO®
“ Usually, almost all products that contain oilseeds are very rich. However here, we find only 373 kcal per 100 g and, in addition, a very significant quantity of fiber (8.9 g) which reduces the negative impact of added sugars (17 g) and nourishes the microbiota », Maintains Dr. Cohen.
Ingredients: sultanas 26% (raisins 25.9%, sunflower oil), whole grain oat flakes 25%, whole grain toasted rye flakes 25%, whole grain toasted wheat flakes 14.5%, coconut strips 3.5%, whole toasted hazelnuts 3%, sunflower seeds 3%.
BJORG® PROTEIN MUESLI
“ A fairly unique product in this department, with a third of soy flakes, therefore significantly richer in protein than other mueslis. Interesting for a more filling breakfast and/or to supplement the intake for vegetarians. The rest is made up of well-measured cereal flakes and dried fruits. “.
Ingredients: soy flakes 33%, oat flakes 26%, wheat flakes 25%, raisins 8% (raisins*, sunflower oil), dates 5% (dates, rice flour), freeze-dried red fruits 1, 4% (currants, blackcurrants, strawberries), buckwheat seeds 1%.
JORDANS® ORGANIC MUESLI
“ 65% cereals as first ingredient, quality dried fruits, some seeds for essential fatty acids. A beautiful product ! »
Ingredients: whole grains (65%) (wheat flakes, oat flakes, toasted wheat petals), sultanas (15%) (sultanas, sunflower oil), raisins (11%) (sultanas , sunflower oil), coconut shavings (3.5%), roasted hazelnuts (3%), sunflower seeds (3%).
MUESLI WITH HAZELNUTS AND ORGANIC CEREALS
“ A remarkably simple recipe here with just the right amount of deliciousness with grapes and hazelnuts. The balance is perfect! »
Ingredients: whole rye flakes 70%, raisins (raisins 11%, sunflower oil), wheat petals 10%, roasted hazelnuts 8%.
To read to go further: The buying guide to eating well (ed. First)
