For some, having a healthy breakfast in the morning is a daunting task. A lot of us are time constrained most of the time, so the ideal thing (we think) is to skip a meal and go straight to the lunch. Obviously, this does save some time but has damaging effects on your health in the long run. For such people the ideal breakfast is Muesli and NO, it is not just another type of cornflakes. It is so much more!
What is Muesli?
Muesli is a breakfast cereal made from raw or toasted oats, dried fruit, nuts, and seeds. It was made in the 1900’s by Swiss physician Maximilian Bircher-Benner for patients in his hospital. There are two main types of Muesli: Dry Muesli and Fresh Muesli.
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Dry Muesli: This is the most popular version of muesli and can be bought pre-packaged at almost all supermarkets. It is usually a loose mixture of mainly rolled oats and often also wheat flakes, together with various pieces of dried fruit, nuts, and seeds. Although it contains little fat and a significant amount of fiber, many of the pre-packaged varieties contain high levels of sugars and added ingredients such as chocolate or marshmallows which make it a non-healthy choice. You can look for a low sugar version or make your own fresh muesli to make sure that you are eating healthy.
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Fresh Muesli: Fresh Muesli is a freshly prepared mixture that includes dry rolled oats or whole grain oats that have been soaked in water or fruit juice, as well as finely grated or blended fresh fruit (such as apples, grapes, berries, bananas and mango), lemon juice, ground nuts, seeds, milk products (such as yogurt, condensed milk or cream), and honey. This is certainly not your cup of tea if you live life in the fast lane. But if you could find some time out of your daily schedule, this can be the best breakfast food ever!
Why is it a good breakfast food?
The main reason why it is good for you is because of the numerous health benefits that it offers. Here are a few:
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Gives overall nutrition: People who don't eat breakfast usually don't get adequate nutrition during the day and are therefore less likely to get all the vitamins and minerals they need. Muesli, being a summation of whole oats, nuts, fruits, and wheat flakes, provides all round nutrition. Eating muesli at breakfast will enhance your energy, and also help you to maintain high concentration levels throughout the day.
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Fulfills the daily fiber requirement: In this age of processed food, very few people are able to achieve their daily fiber requirement through regular meals. Muesli being a very rich source of dietary fiber - both soluble and insoluble - helps in lowering the blood cholesterol level. The soluble fiber (beta-glucans) in muesli helps in avoiding dramatic changes in blood sugar level. It also relives constipation by improving the bowel moment in the intestinal tract.
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Aids weight loss: The high calorie intake during breakfast allows your body to function better and helps you become less hungry during the day. The reason lies in the fact that the fibers swell up by absorbing water, leaving lesser space for the intake of more food in the stomach. The B-complex vitamins in muesli also regenerate fat metabolism. The balanced breakfast in the morning also speeds up your metabolism which burns more calories. Adding to that, recent studies indicate that people who eat breakfast exercise more since they have adequate energy to do so.
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Reduce risk of cancer: Oats, nuts and seeds, when added to Muesli, contribute plenty of phytochemical agents called lignans and antioxidants which decreases the risk of problems like breast cancer, prostate and ovarian cancer.
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Prevents heart diseases: The presence of manganese in muesli along with low saturated fats keeps your heart safe. The nuts bring to the table the heart-healthy monounsaturated fats and essential omega-3 fatty acids.
What can I add to my Muesli?
Well the simple answer is – Just about anything healthy! Here is list to help you with your dilemma: oats, cornflakes, riceflakes, rye flakes, barley kernels, almonds, walnuts, hazelnuts, macadamias, pumpkin seeds, sesame seeds, apple, banana, papaya, pineapple, dates, prunes, and raisins.
If you are using a pre-packaged muesli, you can serve it quickly after mixing it with milk, yogurt, fruit juice, or even just plain water. If desired, pieces of fresh fruit may be added. Alternatively, the mix may be soaked overnight in milk and then served with fresh fruit.
Eating a healthy breakfast is very important to give you the best possible start into a busy day. Muesli in general is a very good start to the day. Always remember a sound breakfast wins the day!
