7 Impressive Health Benefits of Muesli Consumption

7 Impressive Health Benefits of Muesli Consumption
Written By: Clinical Dietitian
Reviewed By: Counselling Psychologist
MA Psychology Pennsylvania State University, USA
Last Updated: 25-10-2023

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What is muesli?

Muesli is a breakfast cereal made from rolled oats, nuts, seeds, and dried fruits. It is typically eaten with milk or yogurt, and can also be topped with fresh fruits, honey, or maple syrup.

Why eat muesli?

  • Muesli is a nutritious and healthy breakfast option. It is a good source of fiber, protein, healthy fats, vitamins, and minerals. Muesli has been shown to have a number of health benefits, including:
  • Reducing cholesterol levels
  • Regulating blood sugar levels
  • Promoting weight loss
  • Improving heart health
  • Supporting cognitive function
  • Reducing the risk of chronic diseases such as heart disease, stroke, and type 2 diabetes

How to eat muesli?

To eat muesli, simply combine it with milk or yogurt. You can also add fresh fruits, nuts, honey, or maple syrup to your muesli for extra flavor and nutrients. 
Here is a simple recipe for muesli:

  • 1/2 cup rolled oats
  • 1/4 cup nuts (such as almonds, walnuts, or pecans)
  • 1/4 cup seeds (such as chia seeds, flaxseeds, or pumpkin seeds)
  • 1/4 cup dried fruits (such as raisins, cranberries, or apricots)
  • 1 cup milk or yogurt

1. Combine all of the ingredients in a bowl.
2. Stir well.
3. Let sit for a few minutes to allow the oats to soften.
4. Enjoy!

Here are 7 health benefits from eating muesli:

1. Great source of fiber and prebiotics: Muesli is typically made with rolled oats, which are a good source of both soluble and insoluble fiber. Soluble fiber helps to lower cholesterol levels and regulate blood sugar levels, while insoluble fiber helps to keep the digestive system healthy. Muesli may also contain other high-fiber ingredients, such as nuts, seeds, and dried fruits. These ingredients are also a good source of prebiotics, which are non-digestible fibers that feed the beneficial bacteria in the gut.
2. Plant-based, sustainable source of protein: Muesli can be a good source of plant-based protein, especially if it contains nuts, seeds, and legumes. Plant-based protein is important for overall health and muscle function. It is also a more sustainable source of protein than animal-based protein.
3. Fills you up and can help with weight loss: The high fiber content of muesli helps to keep you feeling full and satisfied after eating. This can help you to eat fewer calories overall and promote weight loss.
4. Provides healthy fats, including omega-3s: Muesli can be a good source of healthy fats, such as monounsaturated and polyunsaturated fats. These fats are beneficial for heart health and may also help to reduce inflammation. Muesli may also contain nuts and seeds, which are a good source of omega-3 fatty acids. Omega-3 fatty acids are important for brain health and may also help to reduce the risk of heart disease.
5. Low in sugar, but still tastes great: Muesli is typically low in sugar, especially if you choose a variety that does not contain added sugar or dried fruit. This makes it a healthy choice for people with diabetes or other blood sugar concerns. Muesli can still be delicious and satisfying, even without added sugar.
6. Gives you an energy boost: Muesli is a good source of complex carbohydrates, which provide sustained energy throughout the morning. This can help you to focus and be productive at work or school.
7. Supports heart and cognitive/brain health: The fiber, healthy fats, and antioxidants in muesli may all contribute to improved heart and cognitive health. Studies have shown that people who eat oatmeal regularly have a lower risk of heart disease, stroke, and type 2 diabetes. Oatmeal has also been shown to improve cognitive function in older adults.

Side effects of muesli

Muesli is generally safe for most people to eat. However, some people may experience side effects such as gas, bloating, or constipation, especially if they are not used to eating a lot of fiber. It is important to start slowly with muesli and gradually increase your intake to avoid these side effects.
Muesli may also interact with certain medications, such as blood thinners. If you are taking any medications, be sure to talk to your doctor before eating muesli.
Overall, muesli is a healthy and nutritious breakfast option that has a number of health benefits. It is important to choose a variety of muesli that is made with whole grains, nuts, seeds, and dried fruits. Avoid varieties that contain added sugar or artificial ingredients.

Additional tips for eating muesli:

Choose a variety of muesli that is made with whole grains, nuts, seeds, and dried fruits. Avoid varieties that contain added sugar or artificial ingredients.
If you are new to eating muesli, start with a small amount and gradually increase your intake over time.
Add fresh fruits, nuts, and seeds to your muesli for a nutrient-rich and satisfying breakfast or snack.
If you are concerned about the side effects of muesli or any known underlying cause, talk to your doctor

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