Who is this relevant to?

Runners looking to eat less sugar

You want to enjoy the taste of speculaas as a snack outside your long training sessions. Compare not only the sugars, but also the carbohydrates, polyols and fat, as well as the portion you actually eat.

Runners planning what to eat before a long run

You’re looking for a way to plan your carbohydrate intake and hydration around a long training session. According to the Netherlands Nutrition Centre, the timing of food and drink and getting enough carbohydrates are important in endurance sports. A sugar claim on a biscuit won’t answer those questions.

Runners who need to choose gluten-free

You’re looking for a clearly labelled gluten-free speculaas option. Also check the sugars, carbohydrates and allergens on the packaging you buy.

What should you look for when choosing?

First decide whether you’re looking for speculaas as an everyday snack or to eat around a long training session. The ‘sugar-free’ label, carbohydrate content and practical portion size each answer a different question.

What to consider What to check when buying Who it’s most relevant to
Carbohydrates during long training sessions Check the carbohydrates per serving and try your chosen portion during a training session beforehand. Include drinks in your plan, too. If I want to eat something during a long run, the portion needs to suit what I can eat and drink on the way. Around 31% of consumers considering speculaas for marathon training prioritise carbohydrates.
Less sugar for a snack Compare sugars per 100 g and per serving, and also check total carbohydrates and polyols. For a biscuit outside training, my main aim is to eat less sugar, without assuming that it also contains few carbohydrates. This is the main concern for around 31% of these consumers.
Portion size and timing Check the fat and polyols on the label, and don’t try a new portion for the first time on race day. A biscuit I eat around a run needs to sit well at that time; I especially want to know this in advance with a new variety. Around 23% of consumers put stomach comfort and timing first.
Gluten and allergens Check for a gluten-free label if you need one, and read the current ingredients and allergen information. If I need to eat gluten-free or avoid a particular allergen, the packaging determines whether this variety is suitable for me. For around 15% of consumers, this check matters most.

Common mistakes

  • Assuming ‘sugar-free’ means ‘low in carbohydrates’

    The Céréal speculoos with almond pieces listed by Jumbo contains 0.4 g of sugars per 100 g, but also 62 g of carbohydrates, of which 29 g are polyols. So the sugar claim doesn’t tell you the whole nutritional story.

    Compare the same 100 g basis, then calculate the figures for the portion you plan to eat. Check the fat and energy values on the label, too.

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

    The product information for Céréal speculoos warns that excessive consumption may have a laxative effect. How a biscuit sits during exercise can also vary from person to person and depending on the portion size.

    Try your chosen variety and portion during a regular training session first, alongside your usual hydration plan.

  • Treating regular speculaas as a complete nutrition plan

    According to Jumbo, Jumbo Bakkers Speculaas contains carbohydrates, but also 22 g of fat per 100 g. Knowing only how many carbohydrates a biscuit contains doesn’t tell you whether the portion or timing is practical during a long run.

    Plan your food and drink for the duration of your training, and consider speculaas only as something you’ve tried beforehand as part of that plan.

  • Assuming gluten-free means lower in sugar

    Jumbo lists 26.9 g of sugars per 100 g and egg as an ingredient in Lekker Vrij van Gluten Speculaas. Gluten-free addresses a different buying need from sugar reduction.

    First check the gluten-free label and any allergens relevant to you, then compare the sugars separately.

Brands and shops to consider

Céréal

The speculoos with almond pieces reviewed here is labelled ‘sugar-free’ and contains maltitol as a sweetener.

  • For this variety, Jumbo lists 0.4 g of sugars, 62 g of carbohydrates and 29 g of polyols per 100 g.
  • The product information warns that excessive consumption may have a laxative effect. Consider portion size and timing separately.

Lotus Biscoff

Lotus Bakeries describes Biscoff as a crunchy biscuit with a caramelised flavour, often enjoyed with coffee.

  • A familiar flavour option if you’re comparing regular biscuits.
  • The flavour description says nothing about sugar reduction or eating it during a long run. Check the nutritional information on the packaging you choose.

Albert Heijn

Albert Heijn lists both AH Bakkers speculaas and Céréal speculoos with almond pieces.

  • The nutritional information for both products lets you compare sugars and other carbohydrates.
  • Check the information on the packaging you buy, even if you’ve looked at a product page before.

Jumbo

Jumbo lists regular bakers’ speculaas, sugar-free Céréal speculoos and Lekker Vrij van Gluten Speculaas as separate varieties.

  • The product information lets you assess sugar reduction and choosing gluten-free as two different goals.
  • Jumbo lists 26.9 g of sugars per 100 g for the gluten-free variety; here, gluten-free does not mean sugar-free.

Lidl

Lidl describes a 600 g pack of Bakkers speculaas as a shop product.

  • The pack offers a regular speculaas option to look at in store.
  • Check the sugars, carbohydrates, ingredients and allergens on the packaging in store before choosing this variety for your needs.

ALDI

ALDI Nederland describes Biscotto Bakkersspeculaas as a 600 g pack containing 48 biscuits.

  • The stated number of biscuits helps you identify a portion on the packaging.
  • If you’re watching your sugar intake, compare the sugars and carbohydrates on the current label. Check the allergens, too.

Related products at Joybuy

Related products coming soon.

Frequently asked questions

Does ‘sugar-free’ also mean low in carbohydrates?

No. Jumbo lists 0.4 g of sugars and 62 g of total carbohydrates per 100 g for Céréal speculoos with almond pieces, of which 29 g are polyols. So check both figures and consider the portion you eat.

Can I eat sugar-free speculaas during a long run?

You need to assess the specific portion, not just the sugar claim. Check the carbohydrates, plan your drinks, too, and try the biscuit during a regular training session beforehand. The Céréal variety with maltitol warns that excessive consumption may have a laxative effect.

When should I eat speculaas around a training session?

Don’t treat speculaas as a replacement for a planned pre-run meal. The Netherlands Nutrition Centre recommends having a meal with something to drink around 2 to 3 hours before exercise. If you want to see how a portion of biscuits sits, try it during training at another time first.

Can maltitol in a biscuit cause discomfort while running?

This can vary from person to person and depending on the amount. The product information for Céréal speculoos with maltitol warns that excessive consumption may have a laxative effect. So don’t try a new portion for the first time during a race.

Is gluten-free speculaas also a lower-sugar option?

Not necessarily: gluten-free and lower in sugar are different qualities. Jumbo lists 26.9 g of sugars per 100 g and egg as an ingredient in Lekker Vrij van Gluten Speculaas. Check the gluten-free label, allergens and nutritional information on the packaging separately.