Delicious start to the day: Typical muesli mistakes that make you fat
For many Germans, the day starts with a delicious cereal. The mix of cereal flakes, fruit and milk is considered healthy and should also help to keep the figure in shape. But all too often, the popular breakfast makes some mistakes that can make you fat. But it's easy to avoid them.
A healthy start to the day
Studies show that more and more Germans are eating healthier. It is best to start with the first meal of the day. For many Germans, a delicious cereal is served on the breakfast table in the morning. But some make mistakes: the mix of cereal flakes, fruits and milk can easily make you fat if the composition is wrong. So if you don't want to gain weight in the morning, there are a few things you should consider.
A lot of sugar in ready mixes
If you do not prepare your mixture yourself, but buy the muesli packaged, it should be noted that many foods contain hidden sugar.
Some breakfast cereals are even real sugar bombs, as the Stiftung Warentest found in studies.
And many ready-made breakfast porridge mixes often contain too much sugar.
If you do not have enough time in the morning to prepare your own muesli, you should make sure when buying ready-made products that there is no sugar or additives such as chocolate, popcorn or other sweets.
Do not make the muesli as a dessert
The sweetness - in the homemade muesli - is guaranteed by the fruit anyway. Varieties such as apricots or bananas provide a quick boost of energy in the morning. But be careful: never overdo the amount, the fructose contained in the fruit can make you fat.
In addition to fresh fruits, sweet dry fruits are also available for the muesli. Although they are high in calories, they are extremely healthy.
According to the Bavarian Consumer Service, the vitamin C contained in the drying process "is largely destroyed, but other vitamins and especially the minerals are retained".
Therefore very high concentrations of minerals, trace elements and fiber can be found in dried fruit.
So that breakfast does not become a calorie trap, you should not add too much of the dry fruit to the muesli.
If the muesli is not sweet enough despite the fruit, you should at least make sure to sweeten your breakfast with products that are healthier than sugar.
The most common natural sweetener is probably honey. Although it has fewer calories than conventional table sugar, it should also only be used in small quantities - the muesli is not supposed to be a dessert.
Not only carbohydrates fill you up
The most important part of the muesli is the cereal flakes. Oats, barley, spelled and Co: ideally, the flakes should be whole grains. These provide particularly valuable minerals such as zinc, iron, magnesium, phosphorus or potassium.
In addition, they are full of important fiber. The healthy fibers help stimulate digestion and prevent constipation.
However, people who want to take care of their figure should not use too much grain in their muesli. But there are also filling foods with little or no carbohydrates.
You can add almonds, hazelnuts or walnuts, linseed or chia seeds, amaranth or quinoa to your breakfast cereal.
Don't forget proteins
What is also often overlooked in muesli is how important protein is. A protein-rich diet helps to maintain or reduce its weight, because it fills you up longer and thus lowers calorie intake.
A great basis for a protein muesli is a mix of oat and soy flakes. The former also have the advantage that they can lower unfavorable blood lipids.
Chashew nuts and hazelnuts also contain unsaturated fatty acids and vegetable protein. If you sprinkle additional cinnamon in the mixture, you have a low-carb muesli including a fat burner spice in the bowl.
The spice tastes slightly sweet and stimulates the metabolism, which is why some people also add cinnamon to their coffee, as this mix should help you lose weight. (ad)