Who has time to prepare an all out breakfast every morning? If you are in a hurry like we are half the time, then muesli is a quick, easy and healthy breakfast that you can prepare in a matter of minutes.
What is muesli? Muesli is a blend of whole grain oats, usually made with rolled oats, mixed with other ingredients such as dried fruits, nuts, and seeds. The dry cereal mixture is a protein and fiber-rich breakfast that is often combined with liquids such as yogurt, water, fruit juice, milk, or plant milk and left to soften prior consuming.
Muesli are similar to overnight oats, whereas the cereal is left to soak in liquid until the grains are fully softened. The main difference is that muesli is a blend of ingredients ready to be softened by liquid, while overnight oats are personalized recipes of oats mixed with your favorite additions.
This article covers all the frequently asked questions about muesli, what it is, benefits of eating muesli and how to eat muesli. Everything you need to know about muesli is covered in the paragraphs below, so continue reading and please let us know if we are missing anything important!
How healthy is Muesli?
Muesli is healthier as compared to other cereals, and a lot has to do with the health benefits of oats. A bowl of milk and muesli along with a blend of seeds, nuts, and dried fruits is rich in vitamins, omega-3, fiber, protein and essential nutrients.
Some health benefits of Muesli are:
- Muesli has lesser calories and sugar than other big box cereals.
- Natural and whole in its raw form without processed ingredients.
- Abundant in fiber that aids in weight management and beneficial bacteria for the digestive system.
- Whole grains offer abundant energy from the complex carbs, iron, vitamin-B complex, and cholesterol combating soluble fiber.
- Dried fruits offer natural sweetness without adding refined sugars, making your muesli breakfast delicious.
- Dried fruits in muesli are abundant in immune-boosting elements, vitamin A and C along with advantageous antioxidants.
- Seeds and nuts offer vitamins, omega-3 rich lipids, antioxidants, and plant based protein.
All the components of a classic muesli blend make it a wholesome food to eat as a healthy breakfast, by the handful as a snack, mixed into baked goods or even blended into a smoothie.
Is muesli better than oats?
Oats and muesli are healthy breakfast foods. Muesli offers more than what oats can offer as they are mixed with other additional ingredients along with oats like nuts, whole grains, seeds, dried fruits.
Muesli commonly contains oats, although that is not always true in the modern fashion of fusion cuisine. While oats are simply made from oat groats that can be garnished with your favorite oatmeal toppings.
Nutrition-wise, muesli provides more protein content and added nutrition due to the additional ingredients already mixed in. While oats too, in itself, are rich in fiber, fats, and protein.
Oats are naturally gluten free, while muesli may or may not have wheat grains in the mixture. If the package is labeled as gluten free, then it should be save for people that experience celiac disease or gluten intolerance.
Muesli makes a healthier breakfast with added natural ingredients and reduced levels of refined sugars. The more whole ingredients blended in, the more healthy the muesli is in its nutrition value.
A serving of muesli comprises of:
- 289 calories
- 4 g- fat
- 8 g- protein
- 1 g- saturated fat
- 5 g- sugar
- 66 g- Carbohydrates
- 8 g – fiber
How do you eat muesli?
Museli can be eaten either by soaking overnight in your favorite liquid, or by cooking in milk or water. Eating it cold is like a bowl of cereal with milk.
Pour milk and muesli in equal portions like 1:1 ratio in a single serving and eat right away. For a creamier texture, soak for as little as 5 minutes, or even leave it overnight for an extra soft consistency.
You can eat muesli in the following ways:
Cold along with yogurt- Stir muesli with Greek, flavored, or any other yogurt to your liking.
Cold with milk- Pour milk on a bowl of muesli and eat it right away, or after letting it sit for a couple of minutes for a creamy texture. The other way is to soak it overnight and eat it the next day for a richer taste.
Hot using stovetop- Combine 1/3 cup of milk or water with 1/3 cup of muesli and cook over medium heat while stirring it often. Bring the mixture to a boil, remove from the stove and eat once it cools down.
Hot in Microwave- Blend muesli with milk or water, equal parts, and then microwave for 2 mins on high. Enjoy once the hot cereal has slightly cooled.
Can I eat muesli Raw?
Yes, muesli can be eaten raw, straight out of the bag. It also depends on individual taste preferences on the added nuts, seeds, fruits, and other ingredients in the mix.
Some muesli mixes are well like by people dry and raw rather than soaked, cooked, or as a cold cereal. Museli with puffed rice, dried fruits, chocolate shavings, rolled oats and sorghum is very popular.
However, if you wish to snack on them, eating raw could be a good idea. Consider it to be a whole grain trail mix, as it also contains wheat, millet, rye or any combination of classic cereal grains.
You can snack on raw muesli, but it is recommended to drink lots of water as the grains will have a tendency to soak up liquid inside your body which could cause constipation or dehydration.
Can you eat muesli without soaking?
Muesli can be eaten without soaking, like regular breakfast cereal. Pour water, milk, or fruit juice over it and eat it right away. If you feel it to be a little tough on chewing, then consider allowing the mix to sit for a couple of minutes to soften a little before eating.
Muesli is dry to eat and this is why it is generally soaked overnight for a rich and creamy texture. This allows the grains to absorb moisture/liquid infusing flavor and plumping them up for a more palatable texture.
This also helps in the easy absorption of nutrients and easy digestion of the cereal grains. In the end, it’s an individual’s choice, preference and their capability to digest muesli without soaking.
How long should you soak muesli?
Muesli should be soaked overnight or for at least 20 minutes before consuming to improve the absorption of minerals, vitamins, and other nutrients. Soak for at least a couple minutes to lightly soften the grains before eating.
Soaking muesli overnight is done to permit the enzymes and organisms to break down the grains through the process of fermentaion. This reduces phytic acid to neutralize what is naturally found in grains, nuts, and seeds.
Soaking is essential for good digestion and nutrient absorption. Presoak in any liquid such as milk, water, or fruit juice, the choice is yours.
How much muesli should I eat for breakfast?
Muesli will sweep up significantly when combined with liquid. A typical serving of muesli is between ⅓ cup to ⅔ cup.
For a healthy meal, one should not consume more that a cup per each serving. This will keep the carb content in a muesli mix below a 20g threshold for each serving.
A portion of muesli in breakfast is suggested to be about 3 to 5 tablespoons, or about 30 to 50 g. As per recommendations, our everyday intake of roughage for our body should be in the range of 25g-38g and muesli provide about 3g-7g of fiber per serving.
Is muesli good for weight loss?
Yes, muesli is very good for weight loss. It is very low in cholesterol and saturated fat, rich in fiber and an overall wholesome food. It contributes antioxidants and promotes digestive health to the optimum.
The fiber rich food will make you feel full for longer lengths, which reduces consumption of unnecessary calories. Intake of muesli regularly will enable you to get sufficient proteins, healthy fats and dietary fiber that aids in weight control and loss goals.
Some benefits of Muesli in weight loss:
- Complex carbs aiding in weight management.
- Reduced sugar compared to other breakfast cereals.
- Rich in fiber, antioxidants, and plant based protein to keep your digestive system and total health intact.
- Contains omega-3 that are weight loss friendly.
Muesli: Final Thoughts
Muesli is a wholesome and energizing food that is a healthy addition to your regular diet routine. The whole grain goodness associated with muesli offers enormous health benefits.
Muesli is easy to prepare, incredibly delicious and packed with nutrition that your body needs. Without a doubt, it is one of the most healthy foods that you can include in your eating regimen.
Though oat side effects are rare, they are still a cause for concern. If you experience difficulties digesting wheat, then purchase a mixture that is certified as gluten free to minimize the risk of exposure.
Saturday 6th of November 2021
Thanks for such a detailed article. I take fruit and nut muesli as its delicious and highly nutritious, too give it a try, it is worth it. By the way had a doubt about how do you prefer to eat muesli? any particular suggestion for weight loss?
Saturday 6th of November 2021
Thank for sharing. For weight loss, keep portion size to a single serving and eat in the morning time to activate your metabolism and start the digestion process.