Shoppers comparing labels
If you want to assess the carbohydrates and sugars in your breakfast when you have diabetes, compare products on the same basis and consider how much you eat too. A fibre claim alone doesn’t give you enough information.
Who is this choice relevant to?
Shoppers looking for a wholegrain base
If you’re considering porridge oats, wholegrain porridge, bran or muesli, the ingredients and fibre per 100 g are useful points of comparison. Diabetes Fonds lists porridge oats and muesli among its wholegrain breakfast options.
Shoppers short on preparation time or with dietary restrictions
If you need a quick breakfast or have to take allergens into account, check the preparation instructions, ingredients and allergen information for each variety. The high-fibre label doesn’t tell you whether a product is suitable if you have an allergy.
What should you look for when choosing?
Start by comparing the dry product per 100 g. Then consider your own portion and what you add to the bowl. This way, you won’t compare a pack of porridge oats directly with a prepared bowl of porridge.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| Carbohydrates and sugars | Compare carbohydrates and of which sugars per 100 g; check the ingredients if you want to avoid added sugars. | If I want to assess my breakfast for carbohydrates when I have diabetes, I need to know what my usual portion contains. Around 42% of consumers make this their first check. |
| Fibre and grain base | Compare fibre per 100 g and check which grains are listed as the main ingredients. | For my breakfast, I’m mainly looking for a wholegrain cereal with a clear fibre value, rather than relying on the front of the pack. This is the top priority for around 33% of consumers. |
| Allergens and preparation | Read the allergen information for the specific variety and check whether it needs preparing or requires any additions. | I want to choose a breakfast that suits my dietary restrictions or the time I have available. For around 25% of consumers, this practical suitability comes first. |
Common mistakes
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Focusing only on the high-fibre claim
A fibre claim doesn’t tell you how much sugar or how many carbohydrates the product contains. Albert Heijn lists both 8,8 g of fibre and 23 g of sugars per 100 g for Kellogg's All-Bran Fruit 'n Fibre.
Use the fibre value as a point of comparison, and also read the full nutrition table and ingredients list.
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Assuming no added sugar means sugar-free
A product with no added sugar may still contain naturally occurring sugars and carbohydrates. This distinction matters for crunchy granola too.
Check both carbohydrates and of which sugars on the pack, and consider how much you actually eat.
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Comparing dry cereal with a prepared bowl
Milk, yoghurt, fruit and other additions change the nutritional value of the whole breakfast. A value per 100 g of dry product doesn’t automatically describe what’s in your bowl.
First compare the dry products on the same basis, then consider any additions separately.
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Assuming gluten-free means the overall nutritional profile is suitable
Gluten-free and high-fibre answer different questions. Albert Heijn lists 12 g of fibre and 8,2 g of added sugars per 100 g for AH Glutenvrij Vezelrijke Bran Flakes.
If you need a gluten-free product, first check that the specific pack is suitable, then compare its nutritional information too.
Brands and product ranges compared
Brinta
The Brinta product ranges reviewed include both porridge oats and wholegrain cereal for a prepared bowl.
- According to Albert Heijn’s product information, Brinta Havermout is made from 100% oat flakes.
- Check the allergen information for the variety you choose. Milk and other additions count towards the nutritional value of your prepared bowl.
Quaker / Cruesli
Cruesli is a Quaker product range for anyone looking for a crunchy cereal breakfast.
- Albert Heijn describes Quaker Cruesli Zero Sugar Added Naturel as a variety with no added sugars or sweeteners.
- No added sugars doesn’t mean no naturally occurring sugars or carbohydrates. Check the allergen information on the specific pack too.
Kellogg's
The All-Bran and Oaties products reviewed show why it’s important to compare the nutritional values of each product range.
- Albert Heijn lists 8,8 g of fibre per 100 g for All-Bran Fruit 'n Fibre and 8,4 g per 100 g for Oaties Original Crunch.
- The same product pages list 23 g and 20 g of sugars per 100 g respectively. So make sure you consider fibre and sugars together.
Albert Heijn
The own-brand range reviewed includes wholegrain cereal and gluten-free bran flakes with different ingredients.
- Albert Heijn lists 14 g of fibre, 0,6 g of sugars and 0 g of added sugars per 100 g for AH Volkoren Graanontbijt.
- The wholegrain cereal contains wheat and gluten. Check the sugars and other nutritional values separately for the gluten-free bran flakes.
Breakfast cereals on Joybuy
These products include porridge oats and a range of crunchy breakfast cereals to compare by pack, ingredients and nutritional values. Muesli, cruesli and granola are different product types, so compare the specific variety you’re thinking of buying.
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Quaker Oatmeal 600 g
For anyone who wants to use porridge oats as a base and choose what to add to the bowl.
Check the pack for fibre, carbohydrates and sugars per 100 g; count milk and toppings separately.
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Quaker Zs Cruesli Natural 400 g
For anyone considering crunchy granola as an alternative to porridge oats or porridge.
For this variety, check the carbohydrates, of which sugars, portion size and allergens; assess any yoghurt separately.
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Holie's Crunchy Muesli Mixed Nuts 400 g
For anyone looking to compare crunchy muesli with nuts against other breakfast cereals.
If you have a nut allergy, read the allergen information on the pack and compare the nutritional values for the amount you eat.
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Holie's Granola Glutenfree Peanut Chocolate 330 g
For anyone considering granola with peanuts and chocolate. If you need a gluten-free product, the label on the specific pack is an important thing to check.
As it contains peanuts, check the allergen information too; also compare fibre, carbohydrates and sugars per 100 g.
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Holie's Crunchy Muesli Chocolate Chunks 6 x 400 g
For anyone looking for crunchy muesli with chocolate chunks and considering a pack of 6 x 400 g.
Compare the nutritional information per 100 g and check the ingredients, allergens and your usual portion size before comparing this variety with other muesli.
Frequently asked questions
Is a high-fibre breakfast cereal automatically suitable if you have diabetes?
No. A fibre claim doesn’t tell you the total carbohydrates, sugars, portion size or allergens. Compare the nutrition table and ingredients for the specific variety, and consider how much you eat.
Which nutritional values should I compare first?
Compare fibre, carbohydrates and of which sugars per 100 g, so you’re comparing products on the same basis. Then read the ingredients and work out what quantity suits the portion you actually eat.
Are porridge oats a better choice than granola?
Not without comparing the specific products. Porridge oats can make a simple base, with additions you choose yourself. With granola, check the ingredients, carbohydrates, sugars and portion size too, even if the pack says it has no added sugar.
How should I store porridge oats after opening?
Follow the storage instructions on the pack and seal it securely after opening. For Brinta Havermout, Joybuy recommends storing it in a cool, dry place away from direct sunlight.