The breakfast cereal that’s healthier than you think

With the popular cereal under the spotlight on social media, we assess whether muesli is actually healthy. The answer may surprise you

To some, it tastes like wet papier-mâché. Its name, translated from German, even means “little mush”. And yet, since a Swiss doctor first cooked it up in 1900, muesli has been the go-to breakfast for millions around the world. Because, as the sanitorium patients to whom Dr Maximilian Bircher-Benner fed it were no doubt assured, muesli is the healthiest way to start the day. 
Or is it? Last year, an American cardiologist spoke against the popular cereal on the social media platform TikTok. Oatmeal, said Jack Wolfson, is “just propaganda”. It has “no nutritional value”. We should all be eating eggs instead. So what is the truth?
Jump to:
“Muesli is an oat-based cold breakfast,” explains Rhian Stephenson, a nutritional therapist. “Traditionally, it’s soaked overnight and has ingredients like nuts, seeds, other grains, and fresh or dried fruit.”
If you want to do it properly, the proportions are key, adds Rhian Lambert, a nutritionist and the author of The Science of Plant-based Nutrition. “Traditional muesli recipes include a high proportion of whole grains like oats for fibre and sustained energy – approximately 70-80 per cent,” she explains. “Plus nuts and seeds for healthy fats and protein (approximately 10-15 per cent), and then dried fruit to add the natural sweetness (approximately 5-10 per cent).”
Back to index
A 45-50 gram serving of homemade muesli – made with a balanced mix of rolled oats, nuts, seeds, and a small amount of dried fruit  – will likely contain the following, explains Lambert. 
So a bowl of decent muesli will supply around a tenth of your daily protein target, around the same amount as an egg, and a sixth of  your daily fibre requirement, along with other health benefits. “Micronutrients such as magnesium, zinc, iron, and vitamins will also be found in homemade muesli,” says Lambert. “The exact nutritional profile will depend on the specific types and quantities of ingredients used, but this is the beauty of it, as it allows for customisation to meet individual dietary needs and preferences.”
If prepared naturally, Stephenson agrees, muesli can be a fantastic source of nutrients. “In fact, compared to porridge, it’s generally higher in fibre, protein, and resistant starch.” The latter is a kind of carbohydrate that is not digested in your small intestine but ferments in the large instead (which sounds alarming but actually feeds your good gut bacteria).
Back to index
Oats: This main ingredient in muesli provides a good dose of fibre, explains Lambert. Fibre promotes digestive health and provides a feeling of fullness. In fact, oats are rich in a particular, soluble sort called beta-glucan which can also help to reduce your cholesterol levels, helping your heart. 
Seeds:  Seeds are a great source of both protein and healthy fats, including omega-3 and omega-6 fatty acids. This protein will be broken down into amino acids, which in turn will help your body repair. The healthy fats, meanwhile, will support your heart, brain and metabolism. 
Nuts: Another great source of healthy fats, nuts also provide protein and fibre. Fibre has been shown to reduce your risk of heart disease, stroke, Type 2 diabetes and even bowel cancer. Almonds and peanuts are also high in vitamin E (as, for that matter, are sunflower seeds) which protects the body from free radicals which damage your cells, causing illness and ageing.
All in all, muesli may reduce your risk of coronary artery disease, says Dr Neil Srinivasan, a consultant cardiologist. “Fibre feeds the gut microbiome and has an important influence in how our bodies absorb and handle cholesterol. Its role in cardiac protection is not appreciated enough,” he says. So while eggs are great for breakfast (“I eat them myself almost every day,” says Dr Srinivasan), Wolfson is wrong. “Muesli is great too.”
Back to index
Not all muesli are created equal, however. Today, most of us sweep boxes off the supermarket shelf, instead of following Bircher-Benner’s original recipe. “While there are a lot of great brands that have no added sugar, like everything, reading the label is important,” says Stephenson.
Back to index
Some popular muesli contains an alarming 21g of sugar per 100g “which is actually 5g more than the sugar content (per 100g) of a well-known chocolate-flavoured cereal, that many parents consciously avoid for their children,” notes Lambert.
Nor does picking the box that boasts of ‘no added sugar’ necessarily fix things. Some will still contain only fractionally less than chocolatey cereal, says Lambert. That’s because the dried fruit found in muesli is high in sugar.  
Raisins contain around 60g of sugar per 100g. But pause before you panic. This naturally occurring form of the sweet stuff is not necessarily equivalent to the refined sugars found in more processed cereals. “The natural sugars in dried fruits like raisins are accompanied by beneficial nutrients such as fibre, potassium, and antioxidants,” Lambert explains.
 “Meanwhile, the fibre in raisins helps to slow the absorption of sugars, which can help stabilise blood sugar levels compared to the rapid spikes caused by refined sugars. So while the sugar content in muesli may seem high due to dried fruits, this type of sugar is generally less concerning than the added sugars in heavily processed foods.”
Still, supermarket muesli may also contain more processed forms of oats, says Stephenson, such as flakes or quick cook oats. These, she explains, will be digested more quickly than whole oats, so may create a bigger blood sugar spike, and leave you hungry again more quickly too. 
Back to index
If you want to avoid all the issues and uncertainty around ingredients in your shop-bought breakfast, then making your muesli from scratch, in your own kitchen, is the best way forward. Tempted? If so, it may be best to bear the following in mind…
“By focusing on whole grains, nuts, and seeds, you can maintain the health benefits of muesli while keeping sugar levels to a minimum,” suggests Lambert. 
Stephenson mixes her muesli base (jumbo oats, buckwheat, chopped nuts and seeds) and keeps it in a sealed container. Instead of including dried fruit in that base mix, she tops a bowl with fresh fruit in the morning. 
You might also want to soak your muesli overnight for added health benefits.  “Doing this will increase the resistant starch content and improve its digestibility,” explains Stephenson. Resistant starch will feed gut microbes and keep your blood sugar steady. 
Some people soak their muesli in juice for added sweetness, but this also adds a fair amount of sugar, says Stephenson. Instead, she suggests either milk or water with a little natural live yogurt, which will add protein and keep you feeling fuller for longer. 
Back to index
Recommended
If you’re buying it, cast a careful eye over the ingredients, being especially cautious about sweeteners. If you are making it yourself, try not to be too trigger happy with the dried fruit. 
But in general, says Lambert: “Muesli can be a nutritious and balanced start to the day, especially when made with minimal added sugars and salt. It offers a good mix of complex carbohydrates, proteins, fats, fibre, and essential vitamins and minerals, all of which contribute to sustained energy levels, digestive health, and overall well-being.” That’s a lot of benefits for a “little mush”. 
Back to index