Who is this choice relevant to?

Marathon runner with coeliac disease

You’re looking for a speculaas snack to fit into your training routine, so you check whether the current packaging carries a gluten-free label or the Crossed Grain symbol.

Runner looking for something to eat before a long run

You want to try a small portion and see whether the timing and biscuits feel comfortable while you run. The Netherlands Nutrition Centre advises avoiding large portions and foods high in fat or fibre just before exercise.

Runner planning nutrition for long training sessions

You’re checking whether each portion of biscuits provides enough carbohydrates for your plan, and whether they’re practical to eat on the move. Sportzorg highlights the importance of replenishing carbohydrates during prolonged, intense exercise.

What should you look for when choosing?

First, check the current packaging for a gluten-free label or the Crossed Grain symbol. Then consider the portion and when you’ll eat it: the nutritional information per 100 g doesn’t tell you how much you’ll get from one biscuit.

What to consider What to check when buying Who it matters to
Gluten-free label Check the current packaging for ‘gluten-free’ or the Crossed Grain symbol, and read the ingredients and allergen information. If I have coeliac disease, I don’t want to include standard speculaas made with wheat flour in my training food. An estimated 42% of consumers prioritise reassurance that a product is labelled gluten-free.
Portion and timing Check the nutritional information for the portion you plan to eat, and try out the amount and timing during a training session. If I eat a biscuit before running, I want to know whether I can comfortably tolerate that portion. Stomach comfort is the main consideration for around 33% of consumers.
Carbohydrates on the move Compare the carbohydrates per biscuit with your nutrition plan, and consider whether you can carry and eat the biscuits while running. During a long, intense run, I want to take food that fits my carbohydrate plan and is still easy to eat on the move. Practicality is the deciding factor for around 25% of consumers.

Common mistakes

  • Assuming standard speculaas is gluten-free

    Lotus Biscoff lists wheat flour as an ingredient. A biscuit’s name alone doesn’t tell you whether it’s suitable for a strict gluten-free diet.

    Check the packaging for a gluten-free label or the Crossed Grain symbol, and read the ingredients and allergen information too.

  • Relying only on a product page

    Albert Heijn says that the product information for AH Glutenvrij Speculaas may change. A product page you looked at previously doesn’t replace checking the packaging of the product you’re buying.

    Check the label, ingredients and allergen information again on the current packaging.

  • Relying on biscuits as your whole plan for a long run

    Jumbo lists 6.6 g of carbohydrates per 10.4 g portion of Lekker Vrij van Gluten Speculaas. A figure per 100 g can hide how much you actually get from a small portion.

    Work out the amount you can eat on the move and compare it with your existing nutrition plan. Sportzorg highlights the importance of replenishing carbohydrates during prolonged, intense exercise.

  • Trying a new biscuit for the first time on race day

    The Netherlands Nutrition Centre says that large portions and foods high in fat or fibre can feel uncomfortable just before exercise. What you can tolerate also varies from person to person.

    Try your chosen biscuit, portion and timing during a regular training session first.

Brands to consider

Albert Heijn

Albert Heijn describes AH Glutenvrij Speculaas as its own-brand product, sold in a 125 g pack.

  • Albert Heijn says this product is made in a completely gluten-free environment. Its stated nutritional values are 62 g of carbohydrates and 19 g of fat per 100 g.
  • Albert Heijn warns that product information can change. Check the current packaging.

Jumbo

Jumbo describes Lekker Vrij van Gluten Speculaas as a 125 g pack.

  • Jumbo lists the Crossed Grain symbol, 6.6 g of carbohydrates per 10.4 g portion and 18.6 g of fat per 100 g.
  • According to Jumbo, the product contains egg and may also contain other listed allergens. Check the current packaging if you also need to take allergies into account.

Consenza

Consenza is a gluten-free food brand; Jumbo lists Consenza Glutenvrije Speculaasjes as one of its products.

  • The specific product name makes it clear which type of speculaas to look for.
  • Before buying, check the current packaging and the information about ingredients and allergens.

Lotus Biscoff

Standard Lotus Biscoff is an example here of a speculaas-style biscuit that isn’t a gluten-free option.

  • Lotus Biscoff lists wheat flour among the ingredients in its standard biscuits. Don’t choose them if you need to follow a strict gluten-free diet because of coeliac disease.

Related products on Joybuy

Related products coming soon.

Frequently asked questions

Can you choose standard Lotus Biscoff as a training snack if you have coeliac disease?

No. Lotus Biscoff lists wheat flour in its standard biscuits. For a strict gluten-free diet, choose a product labelled ‘gluten-free’ or carrying the Crossed Grain symbol on the current packaging, and check the ingredients too.

Is gluten-free speculaas practical during a long run?

A biscuit can fit into your plan if you can eat the portion on the move and have tested it beforehand, but calculate the carbohydrates per biscuit rather than per 100 g. For example, Jumbo lists 6.6 g of carbohydrates per 10.4 g portion of Lekker Vrij van Gluten Speculaas; Sportzorg stresses the need to replenish carbohydrates during prolonged, intense exercise.

When should you try speculaas around a training session?

Try a small portion and your planned eating time during a regular training session first. The Netherlands Nutrition Centre advises avoiding large portions and foods high in fat or fibre just before exercise, particularly if they cause you discomfort.

How should you store gluten-free speculaas at home?

Follow the storage instructions on the packaging and keep gluten-free biscuits away from crumbs from standard wheat biscuits or bread. This helps prevent contact with gluten in the kitchen.