Muesli and Diabetes: What You Need to Know
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They carefully examine all references and facts to provide up-to-date and reliable information, aiming to break myths and empower you in your health journey.
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Shilpa Joshi
Shilpa Joshi is one of India’s leading dietitian and diabetes educator. At her clinic, she uses principles of Medical Nutrition Therapy (MNT) for preventive and therapeutic care of various health issues.
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Isha and Arjun all had their own mixed experiences with muesli. Isha ate it most mornings, not because it was healthy but because she was too busy to cook. Arjun always tries to tell his roommate that muesli is healthy, but his roommate disagrees, saying that it is full of sugar. When you go to the supermarket, you might think, Are those colourful muesli boxes really healthy? and if you are a person with diabetes, you may think, “is muesli good for diabetes?” Or “what could be the glycemic index of muesli?” Let us find out?
What is Muesli?
Muesli is a breakfast mix made from raw or lightly toasted whole grains, seeds, nuts, and sometimes dried fruits. It was created by Swiss physician Dr Maximilian Bircher-Benner over 100 years ago as a healthy, fibre-rich breakfast.
What are the Typical Ingredients of Muesli?
Whole Grains: Rolled oats or other grains like barley, flakes of wheat, brown rice and quinoa, millets of bajra, ragi, foxtail, and buckwheat.
Nuts and Seeds: Almonds, walnuts, flaxseeds, sunflower seeds, etc. They provide healthy fats, proteins and crunch.
Dried Fruits: Adding dried fruits like raisins, apricots, or dates is optional, which gives natural sweetness.
Sweeteners: Adding sweeteners like honey, sugar, or chocolate is optional because these ingredients make muesli tastier; however, they also increase the sugar content, especially in store-bought options.
What is the Nutritional Value of Muesli?
The nutritional value of muesli (per 100g) based on Fitterfly’s proprietary tool Ntuitive (data based on IFCT 2024)*
| Nutrient | Amount |
| Energy | 355 kcal |
| Carbohydrates | 75 g |
| Protein | 8.6 g |
| Calcium | 36 g |
| Fat | 5.4 g |
What is the Glycemic Index of Muesli?
The glycemic index of muesli is not fixed because it depends on its ingredients. It is usually made from a mix of whole grains, seeds, nuts, and sometimes dried fruits. Since the composition varies by brand, the glycemic index of muesli can differ, but it is generally on the higher side.
Muesli and Diabetes:
Muesli is generally not a good breakfast choice for people with diabetes. This is because commercially available muesli in the market contains added sugars, dried fruits and a mix of grains, and all of which can raise blood sugar levels quickly.
Though muesli contains healthy nuts and seeds, its overall carbohydrate content remains high, resulting in a higher blood sugar after meals. So, eating muesli regularly may cause spikes in blood sugar levels. Instead, a better option is to eat protein-rich breakfasts.
For example, you can try eating egg whites in an omelette, boiled eggs, besan chilla, moong chilla, etc, and these foods not only give us energy but also help to keep our blood sugar levels stable.
Muesli and Diabetes: What You Need to Know
Muesli is often marketed as a healthy breakfast, but we now know it is not a good choice for people with diabetes. However, if you still want to enjoy it, then choose a sugar-free variety instead of sweetened store-bought varieties, which are often pre-sweetened with honey, chocolate or dried fruits.
You can add flaxseeds or chia seeds for a fibre boost, as these seeds help to slow down the digestion and absorption of carbohydrates, and also prevent a sudden rise in blood sugar levels.
Pair it with yoghurt or milk in moderation, which can help prevent sudden spikes in blood sugar levels. You can also pair muesli with yoghurt or milk as a protein source, and in moderation.
Also Read:
Is Muesli Good for Weight Loss?
Best Breakfast Foods for People with Diabetes
How Can Fitterfly Help You?
Now we know that muesli is not a good choice for breakfast, and there are better protein-rich options that help keep blood sugar levels stable. Our expert nutritionists can help you prepare easy, balanced muesli-based recipes and design personalised meal plans which support your blood sugar levels. Get a 1-on-1 online nutrition consultation to enjoy your most liked foods like muesli, while keeping your health goals on track.
We also understand that good health goes beyond food. Our Fitness Coaches help you stay fit and active with simple, customised workouts that suit your lifestyle, and our Success Coaches keep you motivated with consistent support and practical tips.
You don’t have to manage diabetes alone, our team is here to guide you every step of the way.
Call us at 08068507599 and start your personalised wellness journey today.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
What is muesli?
A healthy mix of oats, nuts, seeds, and sometimes dried fruits, usually eaten with milk or yoghurt.
Is muesli good for people with diabetes?
No, muesli is not good for people with diabetes, and it can raise blood sugar levels quickly. So, opting for protein-rich breakfasts is safe.
What makes muesli high in glycemic index?
The glycemic index of muesli depends on its ingredients. Added sugars, dried fruits, and refined grains can increase its carbohydrate content, making it high GI, which leads to a rapid rise in blood sugar levels.
Can adding nuts and seeds make muesli better for people with diabetes?
While nuts and seeds are primary fat sources and weak protein sources. So, they cannot completely balance the high carbohydrate content of grains. Eating in small portions is important.
