If you have coeliac disease, first choose a breakfast cake or bar whose current packaging says ‘gluten-free’. An uncut cake works well for a planned snack when you can cut off a portion yourself; a bar is easier to take with you. The Netherlands Nutrition Centre says sports bars and gels aren’t needed for exercise lasting less than an hour. On longer, more intense rides, your hydration plan and how well you tolerate food during exercise matter too.
If you want to eat breakfast cake before or during a ride, check that the current packaging says ‘gluten-free’. Check the ingredients and allergen information too. The Netherlands Nutrition Centre points out that even a small amount of gluten can cause symptoms if you have coeliac disease.
If you want to take something with you on a long or intense ride, think about whether you’d rather cut a slice beforehand or pack a bar. Plan your snack alongside your drinks, and try your chosen portion during a training ride to see how it sits.
If you eat little bread, don’t automatically treat breakfast cake as a substitute source of iodine. The Netherlands Nutrition Centre says that bread made with iodised baker’s salt is an important source of iodine in the Netherlands, so consider your overall diet.
If you have coeliac disease, start with the label. Then choose a format and snack time that suit your ride; consider iodine separately from how easy the cake is to take with you.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Gluten-free choice | Check the current packaging for the ‘gluten-free’ label, ingredients and allergen information. | If I have coeliac disease, I don’t want to rely on just a product name or where it’s displayed in the shop. Around 36% of consumers give this gluten-free choice top priority. |
| Format and portion | Compare a bar with an uncut cake, considering the portion you want to take and when you’ll be able to eat it. | For a snack on the go, I want something I can pack without having to cut into a whole cake first. Portability comes first for around 29% of consumers. |
| When to eat it and how well you tolerate it | Match your food to the duration and intensity of your ride; try the portion during a training ride and plan your drinks too. | On a longer, intense ride, I want to know whether I’ll be comfortable eating my snack at the planned time. Around 21% of consumers are most concerned about how well they’ll tolerate it. |
| Iodine in your diet | Consider the place of bread and other iodine sources in your overall diet; don’t assume you know the iodine content from the name ‘breakfast cake’. | If I eat little bread, I don’t want to count breakfast cake as a source of iodine without checking. This is the top priority for around 14% of consumers. |
If you have coeliac disease, a name that doesn’t mention wheat or a place on the gluten-free shelf isn’t a substitute for checking the label. Ingredients and product information can change.
When you buy it, check the current packaging for the ‘gluten-free’ label, ingredients and allergen information. The Netherlands Nutrition Centre recommends checking the labels on gluten-free products carefully.
You don’t automatically need breakfast cake just because you’re cycling. The Netherlands Nutrition Centre says sports bars and gels aren’t needed for exercise lasting less than an hour.
Before you set off, consider whether the duration and intensity of your ride call for a snack on the go. Remember to plan your drinks too.
If you eat little bread, you can’t tell from the product category ‘breakfast cake’ how much iodine it provides as a replacement snack. The Netherlands Nutrition Centre says that bread made with iodised baker’s salt is an important source of iodine in the Netherlands.
Consider iodine as part of your overall diet, and speak to a dietitian if you have questions about following a gluten-free diet long term.
A product that’s easy to eat at home may not be as practical during exercise. If you have an uncut cake, you’ll also need to think ahead about how to cut and wrap a portion cleanly.
Try out your portion, packaging and snack time during a training ride first. Use clean equipment to cut it, and keep it separate from ordinary bread and cakes.
An option if you’re looking for an uncut gluten-free breakfast cake. Jumbo lists Peijnenburg Ontbijtkoek glutenvrij as a 285 g option.
Jumbo lists a 300 g uncut gluten-free breakfast cake in this range.
A range to consider if you specifically want a breakfast cake bar to take with you. Albert Heijn lists a gluten-free breakfast cake bar, as well as an option called Vezelrijke ontbijtkoekreep 2-pack.
No, the product name isn’t a reliable way to check. Choose a product whose current packaging says ‘gluten-free’, and check the ingredients and allergen information too. The Netherlands Nutrition Centre says even a small amount of gluten can cause symptoms if you have coeliac disease.
No, you don’t need a snack on every ride. The Netherlands Nutrition Centre says sports bars and gels aren’t needed for exercise lasting less than an hour. For longer, more intense rides, plan both food and drink, and try a new cake or bar during a training ride first.
No, don’t assume that it does. The Netherlands Nutrition Centre says that bread made with iodised baker’s salt is an important source of iodine in the Netherlands, but using baker’s salt isn’t compulsory. So don’t judge breakfast cake by its name alone when considering it as a replacement for bread in your overall diet.
Cut the cake with a clean knife on a clean surface, and wrap the portion so it doesn’t come into contact with ordinary bread or cake. The Netherlands Nutrition Centre points out that even a stray bread crumb can cause symptoms if you have coeliac disease.
