Dutch breakfast cake with no added sugars can work as a snack before or after a gentle cycle ride, provided you check the portion size, ingredients and nutritional values. ‘Zero’ does not automatically mean sugar-free: the varieties reviewed still contain sugars. If you want to eat it during a long or intense ride, compare the carbohydrates per portion with your ride plan and try it beforehand to see how well you tolerate it.
For you, ‘no added sugars’ is not the same as ‘sugar-free’. According to the Netherlands Nutrition Centre, a sugar-free product can contain no more than 0.5 g of sugars per 100 g. So check the nutritional information per 100 g, even if the packaging says ‘zero’.
For a relaxed snack before or after cycling, you can compare portion size, fibre and ingredients. If you choose a variety containing xylitol, also check the warning that excessive consumption may have a laxative effect.
On a long or intense ride, the carbohydrates in each planned portion and how well you tolerate it both matter. Try a new breakfast cake during training first, rather than for the first time in a race.
First decide whether sugar-free is a must for you. If you’re choosing food to eat during a ride, also check the carbohydrates per portion and any ingredients you want to try beforehand.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| Sugar-free or no added sugars | Check ‘of which sugars’ per 100 g. The Netherlands Nutrition Centre sets the limit for a ‘sugar-free’ claim at no more than 0.5 g of sugars per 100 g. | If I genuinely want a sugar-free product, I can’t rely on the word ‘zero’ alone; for around 33% of consumers, this is the top priority. |
| Carbohydrates and tolerance | Compare the carbohydrates per slice with your ride plan. Also check the label for polyols, fibre and any warnings. | On a long or intense ride, I want to plan my carbohydrate intake without trying a new product for the first time while out on the road; for around 42% of consumers, ride fuel and tolerance matter most. |
| Portion size and ingredients | Check the nutritional information per portion, the number of slices, and the ingredients and allergen information. | For a relaxed snack before or after cycling, I want to know what’s in one slice and whether the ingredients suit my needs; around 25% of consumers prioritise this kind of snack. |
The Peijnenburg, PLUS and Snelle Jelle zero and no-added-sugars varieties reviewed list 4.9 g of sugars per 100 g. That’s above the limit the Netherlands Nutrition Centre gives for ‘sugar-free’.
If you have a strict sugar-free requirement, check the nutritional information per 100 g rather than relying on the wording on the front of the pack.
The product information for the Peijnenburg and Snelle Jelle varieties reviewed lists polyols and warns that excessive consumption may have a laxative effect.
Try your planned portion and timing during a training session first.
A product with no added sugars is not automatically right for the length and intensity of your ride. Sportzorg recommends 30–60 g of carbohydrates per hour during races.
Work out how much you plan to consume per hour, then compare the carbohydrates, fibre and polyols per portion.
The wholemeal breakfast cake with no added sugars and the individually wrapped slices offer different portion sizes to compare.
The Kruidkoek Zero 4-pack is worth comparing if individually portioned snacks are convenient for you.
ALDI lists a pre-sliced 485 g Ontbijtkoek Zero labelled ‘no added sugars’.
PLUS’s sliced Ontbijtkoek Zero is a supermarket own-brand option to compare for its nutritional values and portion size.
No. According to the Netherlands Nutrition Centre, a sugar-free product can contain no more than 0.5 g of sugars per 100 g. The Peijnenburg, PLUS and Snelle Jelle zero and no-added-sugars varieties reviewed list 4.9 g of sugars per 100 g. If you have a strict requirement, always check the label of the variety you’re buying.
Only if the portion fits your carbohydrate plan and you’ve tried it beforehand to see how well you tolerate it. Sportzorg recommends 30–60 g of carbohydrates per hour during races. The Peijnenburg wholemeal variety with no added sugars lists 14 g of carbohydrates, 6.6 g of polyols and 4.7 g of fibre per 28 g slice.
Check the allergen information for the specific breakfast cake before choosing it. The Peijnenburg and Snelle Jelle varieties reviewed contain rye; their product information also says they may contain milk and nuts. Always check the latest label, as ingredient information can change.
