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According to DAK Gesundheit, a balanced muesli should consist of at least half whole grains—such as oats, spelt, or buckwheat flakes. These provide essential fiber, keep you feeling full for longer, and stabilize blood sugar levels. Three to four tablespoons is a good start. Bunte reports this.
Nuts and seeds such as walnuts, almonds, or flax seeds provide healthy fats and valuable nutrients. But be careful: they are also high in calories. A small handful is enough to give your muesli a crunchy and healthy kick.
Fresh fruit: Nice, but not always sensible
Fruit adds color and natural sweetness to breakfast—but not every variety is ideal. Nutrition expert Dr. Matthias Riedl warns: Fruit sugar is still sugar and should be consumed in moderation, especially in the morning when the body is sensitive to sugar.
It’s better to avoid these 3 types of fruit
Grapes, mangoes, and pineapples contain particularly high levels of fructose. According to Dr. Riedl, they cause blood sugar levels to rise quickly—not a good choice for a healthy breakfast—those who regularly eat these types of fruit risk an energy slump in the morning.
Better: berries, papaya, and apples
Low-sugar fruits such as berries, papaya, and apples (in moderation) are much better for muesli. They add freshness, flavor, and vitamins without unnecessarily raising blood sugar levels. Ideal for a balanced start to the day.
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