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Is Muesli Good for Weight Loss? – Let’s Find Out

Muesli is a ready-to-eat or cold breakfast cereal. Contains healthy proportions of whole grains, nuts, seeds and dried fruit. Muesli may be eaten like classic flakes with milk, eaten warm like oatmeal or ground as a flour base for pancakes. Therefore, muesli is a breakfast staple as a result of its infinite versatility.

There is little doubt that breakfast is a crucial meal in a slimming weight-reduction plan. It helps to begin the metabolism and provides the body with energy for the entire day. But is eating muesli for breakfast or muesli typically a superb weight reduction option? Let’s have a look.

What is muesli?

Muesli is a healthy, low-sugar alternative to granola. It originally consisted of raw oats, grated apples, chopped walnuts mixed with water, lemon juice, and sweetened condensed milk.

Today, muesli more often refers to a mix of oatmeal, nuts, seeds, and dried fruit. Since muesli doesn’t must be baked, oil isn’t needed to bind the ingredients.

Both granola and muesli have similar ingredients. However, granola is baked until crunchy while muesli stays raw.

The primary difference between the 2 is that granola uses natural sweeteners equivalent to syrup, honey or jaggery alongside dried fruit. On the opposite hand, the sweetness of muesli only comes from dried fruit.

Muesli generally has fewer calories than granola, but each contain some type of sugar. Therefore, it’s worthwhile to eat moderate amounts.

Nutritional profile of several types of muesli

The dietary value of muesli varies depending on the strategy of preparation and ingredients. Some muesli brands include gluten-free grains, and a few recreate the coarse texture of granola with additional ingredients.

Some people toast grains, nuts and seeds to bring out their flavor. Nevertheless, a superb combination of crunchy nuts and seeds with chewy fruit and grains still provides a nutrient boost.

According USDA100 grams of toasted muesli containing wholegrain barley flakes (56%), wholegrain oatmeal (15%) and maple syrup (6%) contain the next nutrients:

Calories375 kcal
Protein10.94 gr
Carbohydrates48.44 gr
Fiber25 gr
Fat12.5 grams
Calcium38 mg
Iron2.66 mg
Potassium330 mg

According USDA100 grams of roasted oatmeal muesli with organic raisins, wheat flakes, dried dates, cranberries and almonds contain the next nutrients:

Calories382 kcal
Protein10.91 gr
Carbohydrates69 gr
Fiber7.3 grams
Fat8.18 gr
Calcium36 mg
Iron3.27 mg

A bowl or standard serving of muesli, depending on the brand and mixture of ingredients, accommodates:

Calories250-280 kcal
Protein6-8 gr
Carbohydrates40-60 gr
Fiber7-8 gr

The advantages of muesli for weight reduction

Muesli may be helpful in a slimming weight-reduction plan for the next reasons:

Packed With Whole Grains

Muesli accommodates a mix of weight-loss-friendly whole grains equivalent to oatmeal. AND test says that foods wealthy in whole grains nourish the gut microflora. This, in turn, promotes weight reduction or higher weight management.

Nutritionists also highly recommend whole grain-rich foods as an important a part of healthy eating.

It reduces the chance of diabetes

People with diabetes usually tend to be obese or obese than people without diabetes. This could also be as a result of insulin resistance, high glucose levels, or changes in appetite. Therefore, stopping or treating diabetes is crucial for weight reduction.

A high-fiber breakfast cereal would protect against the chance of diabetes. AND test shows that eating muesli reduces the chance of diabetes. Consuming muesli alone or as a part of oatmeal can significantly reduce the chance of developing type 2 diabetes.

Muesli with unsweetened almond milk is high in fibre, protein and minerals. Thanks to this, it helps to take care of blood sugar levels and increases insulin sensitivity. These two advantages of muesli might help prevent diabetes-related weight gain.

It promotes the sensation of satiety

Muesli accommodates fiber, protein, healthy fats and sophisticated carbohydrates. Thanks to this, it has a high satiety factor. While the quantity of fiber and protein in muesli varies by brand, you’ll be able to still get enough to maintain you full.

Half a cup of plain muesli provides over 4 grams of protein. Meets 9% and seven% of the beneficial each day protein intake for men and women, respectively.

Tests shows that a high-protein weight-reduction plan ends in weight reduction while preserving lean body mass. This mechanism of protein weight reduction works in each low-calorie and standard-calorie diets.

Another noteworthy factor is the high fibre nature of muesli. Half a cup of plain muesli accommodates 3-4 grams of fiber. Meets 12% and eight% of the beneficial each day fiber intake for men and women, respectively.

Fiber, especially soluble fiber, physically fills the stomach. It slows down the speed at which food leaves the stomach. Thanks to this, you won’t need to snack between meals. According testdietary fiber intake promotes weight reduction, no matter caloric and other macronutrient intake.

Note HealthifyMe

How to eat muesli for weight reduction?

Serve muesli with protein-rich, low-fat and low-calorie milk. You can use unsweetened hemp, almond or oat milk. For sweetened milk, watch out with the sugar because it adds up easily. Also, when making granola porridge for breakfast, search for unprocessed non-dairy milk versions.

AND test shows that unprocessed or minimally processed indigenous muesli has higher dietary quality. However, it is best to eat homemade muesli for weight reduction. Making muesli at home means that you can customize the ingredients and keep the sugar content to a minimum.

The general recipe for preparing muesli is as follows:

Muesli formula: 4 cups grains + 1½ cups nuts and seeds + ½ cup dried fruit

Here are some suggested ingredients when making slimming muesli:

  • Seeds: Oat flakes, wheat bran, whole barley, rye, quinoa flakes, millet puffs, sorghum or millet flakes.
  • Peanuts: Sliced ​​Almonds, Cashews, Walnuts, Pecans, Pistachios, Hazelnuts
  • Seeds: Sunflower seeds, chia seeds, flaxseeds, sesame seeds
  • Dried fruits: Dried cherries, dried figs, dried apricots, raisins, golden raisins, currants, unsweetened coconut flakes, apple chips

You also can check with a dietitian on HealthifyMe for a customized weight-reduction plan and real-time meal preparation advice. For example, skilled trainers can provide help to find the right muesli formula that suits your weight reduction goals and calorie needs.

You also can receive weight-reduction plan and lifestyle suggestions based in your metabolic status, BMI, diabetes risk, and other underlying conditions.


Muesli is usually a healthier breakfast selection than other packaged breakfast cereals. It is lower in refined sugar and better in protein and fiber. While muesli accommodates some natural sugar from dried fruit, it is also full of helpful minerals and healthy fats.

In addition, nuts, seeds and whole grains help to extend the sensation of satiety and keep you feeling full for longer. It can prevent unhealthy snacking and lead to raised weight management. But remember, calories still count once you’re attempting to shed weight. So watch out how much muesli you eat.

Frequently Asked Questions (FAQ)

Q. When should I eat muesli to shed weight?

A. The best time to eat muesli is within the morning and noon. The proportion of protein, carbohydrates and fiber in granola is the perfect breakfast for weight reduction. It ensures a sense of satiety for longer and means that you can avoid unnecessary snacks. You also can make your lunch more filling by adding a bowl of muesli.

Q. Is muesli higher than oatmeal for weight reduction?

A. Both oatmeal and granola are healthy and nutrient-dense. However, oatmeal is a more sensible choice since it doesn’t contain additional ingredients. It can also be a more sensible choice for diabetics on a reducing weight-reduction plan. However, muesli has a better protein content as a result of additional ingredients equivalent to nuts and seeds. So in case you’re specializing in more protein, go for muesli.

Q. Is granola healthy or fattening?

A. Muesli carefully is a healthy and nutrient-rich food. Compared to other sweet breakfast cereals, muesli isn’t fattening. However, roasting nuts and seeds in oil or adding sweeteners could make muesli fattening. Therefore, it is best to decide on muesli without sugar.

Q. Can you eat muesli daily?

A. Yes, you’ll be able to eat muesli daily. However, don’t drink greater than half a cup in case you eat muesli daily. Excess muesli may cause digestive disorders and weight gain, mainly if it accommodates added sweeteners and roasted nuts in oil. Also, ensure you purchase sugar-free or low-sugar brands of muesli.

Q. Can we eat muesli with milk for weight reduction?

A. Yes, muesli with milk is a superb breakfast for dieters. You can soak muesli overnight in milk and have a refreshing breakfast the following day. Or make muesli porridge with warm milk and fresh sliced ​​fruit as toppings. For higher weight reduction advantages, use low-calorie milk or plant-based milk.

Q. Is muesli stuffed with sugar?

A. The sugar content of muesli is dependent upon the ingredients or brand you purchase. You should buy muesli without sugar. Or adjust the sugar content to your liking with homemade muesli. Unlike many other processed sorts of cereal, muesli accommodates ingredients which might be higher for you. However, attempt to avoid muesli with excessive amounts of dried fruit.

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