Cyclists planning food for a long ride
If you’re cycling hard for more than an hour, the Voedingscentrum says you should also consider carbohydrates. A lower sugar content alone doesn’t tell you how many carbohydrates you’ll get per portion.
Who is this relevant for?
Recreational cyclists keeping an eye on sugar
If you want to take an everyday snack on a short or easy ride, you can compare lower-sugar biscuits without treating them as sports nutrition.
Cyclists who consider how well a snack agrees with them
If you’re unlikely to have many chances to stop, it’s worth checking the ingredients and warnings on products containing polyols such as maltitol. The Voedingscentrum highlights the warning that excessive consumption of certain products containing added polyols may have a laxative effect.
What should you look for?
First decide whether you’re looking for an everyday snack or something to eat during a long, strenuous ride. Then compare the nutritional information per portion, the ingredients and how practical it is to take with you.
| What to consider | What should you check? | Who is this important for? |
|---|---|---|
| Carbohydrates on a long ride | Check the carbohydrates per portion and how much you’ll actually take and eat. Also consider what you drink. | If I’m cycling hard for more than an hour, I want to match what I eat to the effort rather than relying on a sugar claim alone. Around 36% of consumers put the carbohydrates they’ll need for the ride first when making this choice. |
| How well it agrees with you on the ride | Check the ingredients for polyols such as maltitol and look for any warning about a laxative effect. | On a ride with few opportunities to stop, I don’t want to find out for the first time how a new biscuit agrees with me. For around 29% of consumers, how well it agrees with them is the most important factor in this choice. |
| Taking a snack with you | Check the portion size and whether the packaging is suitable for taking with you. | For a short or easy ride, I’m mainly looking for an everyday snack that’s easy to pack. Around 21% of consumers prioritise this practical aspect when making this choice. |
| Sugar claim and label | Compare sugars and total carbohydrates per 100 g and per portion. Check the current ingredients list too. | I want to understand what a claim such as ‘less sugar’ means for the biscuit I’m buying. For around 14% of consumers, checking the claim and label comes first. |
Common mistakes
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Assuming less sugar means it’s enough to fuel your ride
A sugar claim doesn’t tell you how many total carbohydrates you’ll get per portion. The Voedingscentrum says carbohydrates are particularly relevant during strenuous endurance exercise.
For a long, strenuous ride, first consider how long you’ll be exercising and the carbohydrates per portion. Then use the sugar claim as a point of comparison.
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Trying a biscuit with maltitol for the first time on a ride
Products with added polyols may carry a warning that excessive consumption can have a laxative effect. This is worth bearing in mind if it’s difficult to stop during your ride.
Read the ingredients and warnings, and try a new product before taking it on an important ride.
Having to stop unexpectedly could interrupt your ride.
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Treating a lower-sugar claim as a verdict on the whole biscuit
Less sugar doesn’t automatically mean a biscuit is low in carbohydrates or suitable to eat during a strenuous ride.
As well as the claim, compare the nutritional information per 100 g and per portion, and check the ingredients.
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Relying only on a product page you viewed previously
Ingredients, nutritional information and allergen details can change, as Albert Heijn notes in its product information.
Check the information on the current packaging before use, especially if particular ingredients or allergens matter to you.
Brands to consider
Céréal
Céréal offers biscuit varieties labelled as lower in sugar or sugar-free.
- Jumbo lists maltitol as a sweetener in one speculoos and almond variety.
- The wording on the pack doesn’t tell you how many carbohydrates you’ll get per portion or how well the product will agree with you on a ride.
Albert Heijn
Albert Heijn offers, among other products, Digestive 0% suiker and kruidkoekreep zero: different types of snacks that should be assessed separately.
- Albert Heijn describes its kruidkoekreep as individually wrapped.
- Albert Heijn also notes that excessive consumption of this bar may have a laxative effect. Check the current packaging.
Jumbo
Jumbo lists its own-brand ontbijtkoek with less sugar, alongside sugar-conscious biscuits from other brands.
- Ontbijtkoek Minder Suiker is sold in a pack of six.
- Ontbijtkoek and biscuits are different types of product. Compare the nutritional information for the specific product and the portion you eat.
Peijnenburg
Peijnenburg is an option to consider if you’d rather take ontbijtkoek than a biscuit with you.
- Jumbo lists a wholemeal ontbijtkoek from Peijnenburg labelled ‘no added sugars’.
- That claim doesn’t tell you how many total carbohydrates you’ll get in a slice. Check the nutritional information on the packaging.
Lotus Biscoff
Lotus Biscoff speculoos is a biscuit you can compare as a product in its own right, rather than an automatic choice if you’re looking for less sugar.
- Albert Heijn lists Lotus Biscoff speculoos as a biscuit.
- Assess a specific variety based on the claims and nutritional information on the current pack.
Products to consider
These Joybuy products include biscuits and cookie bars labelled as lower in sugar, as well as ontbijtkoek as another type of snack to take with you. Assess each product based on its own label and when you plan to eat it. The claim doesn’t automatically make it suitable to eat during a long, strenuous ride.
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Panpan Low GI Sugar-Free Oat High Fiber Biscuits 216g
A biscuit to consider as an everyday snack if you’re watching your sugar intake. The pack contains 216 g. For a bike ride, check the carbohydrates per portion, the ingredients and any warnings about sweeteners.
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g'woon Cookie Bars Less Sugar, 6 bars
A cookie bar to take with you if you’re looking for an everyday snack. The pack contains six bars. Check the current packaging for the nutritional information per bar, what the sugar claim means and whether the bars are individually wrapped.
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Snelle Jelle Breakfast Cake Less Sugar-Free 250g
An ontbijtkoek option if you’d rather take ontbijtkoek than a biscuit with you. The pack contains 250 g. Check the current nutritional information per bar, the ingredients and any warnings before choosing it for a ride.
Frequently asked questions
Are lower-sugar biscuits suitable for a long bike ride?
Not based on the sugar claim alone. The Voedingscentrum says carbohydrates matter during strenuous endurance exercise, so check the carbohydrates per portion and choose according to the duration and intensity of your ride.
What does ‘less sugar’ tell me about a biscuit?
It indicates a lower sugar content compared with a similar product, but doesn’t tell you whether it’s suitable as a cycling snack. Check the total carbohydrates and portion size on the label too.
Why do some packs carry a warning about a laxative effect?
This warning may appear on products containing added polyols, such as maltitol, and refers to excessive consumption. The Voedingscentrum explains this labelling. It’s best not to try a new product for the first time during an important ride; check the ingredients first.
What nutritional information should I check when buying online?
Check the current packaging for ingredients, allergens, nutritional values per 100 g and per portion, and any warnings. Albert Heijn notes that online product information can change.