Who is this relevant to?

Consumers with a strict sugar-free requirement

You want to take the ‘sugar-free’ claim literally and don’t consider it the same as ‘no added sugars’. In that case, the total sugar content per 100 g is what matters.

Cyclists short on time for breakfast

You’re looking for a quick oat-based breakfast to prepare before you set off. Portion packaging, preparation method and the liquid you use all affect how well it fits into your morning routine.

Cyclists planning their ride nutrition

You consider breakfast in relation to the duration and intensity of your ride. A sugar claim doesn’t tell you how many carbohydrates you’ll get from your portion.

What should you look for when choosing?

First, decide whether ‘sugar-free’ is a strict requirement or whether you mainly want to avoid added sugars. Then consider how the oats, preparation method and complete breakfast fit with your planned ride.

What to consider What to check when buying Who it matters to
Strictly sugar-free Compare the claim on the packaging with the ‘of which sugars’ figure per 100 g. According to the Netherlands Nutrition Centre, the limit for ‘sugar-free’ is no more than 0.5 g per 100 g. If I only want a product labelled ‘sugar-free’, I mustn’t confuse this with ‘no added sugars’. For around 36% of consumers, checking this strict claim is the top priority.
Carbohydrates around your ride Check the carbohydrates per 100 g and work out the amount in your own portion. Also consider when you’ll eat in relation to your ride. For a longer or more intense ride, I want to know how my breakfast contributes to my carbohydrate plan, not just how much sugar it contains. Around 29% of consumers give this planning top priority.
Preparation before setting off Check the portion size, preparation method and ingredients. Also consider what you add to the oats yourself. On an early cycling morning, I want to be able to make breakfast without much preparation and choose what goes into it. Quick and easy preparation is the main concern for around 21% of consumers.
Allergens and oats Read the up-to-date allergen information. For people with coeliac disease, the Netherlands Nutrition Centre recommends looking for the official Crossed Grain symbol on oats. If I have coeliac disease or a relevant allergy, I don’t want to rely on a short ingredients list alone; the information on the packaging determines whether I can consider the product. This check matters most to around 14% of consumers.

Common mistakes

  • Reading ‘no added sugars’ as ‘sugar-free’

    A product containing only oats can still contain naturally occurring sugars. According to the Netherlands Nutrition Centre, the total sugar content determines whether a product can be labelled ‘sugar-free’: it must contain no more than 0.5 g per 100 g.

    If you have a strict requirement, check the ‘of which sugars’ figure per 100 g, even if no sugar has been added to the ingredients.

  • Looking only at sugars when planning a ride

    The sugar content doesn’t show how many carbohydrates you get from a portion. Sportzorg points out that carbohydrates become a more important fuel source during more intense exercise. Breakfast is also separate from the food you take with you on a longer ride.

    Compare the nutritional information with your portion size, and try your chosen breakfast and mealtime during a training session first.

  • Forgetting about the liquid and toppings

    Milk, yoghurt, fruit or syrup change the nutritional value of your whole breakfast. The figures on a pack of dry porridge oats don’t automatically reflect what ends up in your bowl.

    Check the nutritional information for anything you add too, especially if you’re keeping an eye on total sugars.

  • Assuming oats as the only ingredient are suitable for coeliac disease

    According to the Netherlands Nutrition Centre, ordinary oat products can be contaminated with gluten. So an ingredients list showing only oats isn’t enough on its own to determine whether a product is suitable for someone with coeliac disease.

    Check for the official Crossed Grain symbol and read the current allergen information on the packaging.

Brands to consider

Quaker

Oats Express Naturel is an oat product in individual sachets, for anyone short on preparation time before setting off.

  • Quaker says this variety is made from wholegrain porridge oats; the stated sugar content is 1 g per 100 g.
  • That’s above the limit for ‘sugar-free’ given by the Netherlands Nutrition Centre. Check the allergen information on the packaging too.

Brinta

Brinta Porridge Oats are a fine-flake option for anyone who wants to make their own breakfast with water or milk.

  • The ingredients list for this variety states that it contains 100% oat flakes.
  • Having just one ingredient doesn’t automatically make a product sugar-free; check the ‘of which sugars’ figure per 100 g.

Albert Heijn

AH Organic Porridge Oats, fine flakes, let you choose your own portion size and additions.

  • Albert Heijn states that this variety contains 0 g of added sugars per 100 g.
  • The same nutritional information lists 0.7 g of total sugars per 100 g. This means the product doesn’t meet the stated limit for ‘sugar-free’.

Jumbo

Jumbo Wholegrain Porridge Oats, coarse flakes, are loose oats that you can measure out and prepare yourself.

  • Jumbo lists wholegrain oat flakes as an ingredient and states that they contain 0.7 g of sugars per 100 g.
  • These coarse flakes aren’t the same as an instant sachet, and their stated sugar content is above the limit for ‘sugar-free’ given here.

Lidl

Lidl is a supermarket option if you want to compare oat flakes with different preparation methods and packaging.

  • Assess the specific product by checking its packaging: the ingredients, ‘of which sugars’ per 100 g and allergen information all matter when making your choice.

Aldi

Golden Bridge Fine Wholegrain Porridge Oats are an oat-flake product for anyone who wants to prepare their own portion.

  • Don’t assume anything about sugar or allergens from the words ‘wholegrain’ or ‘fine porridge oats’; check the nutritional information and ingredients on the packaging.

Products at Joybuy

Related products will be available soon.

Frequently asked questions

Does ‘no added sugars’ mean the same as ‘sugar-free’?

No. According to the Netherlands Nutrition Centre, ‘sugar-free’ means no more than 0.5 g of sugars per 100 g or 100 ml. A product labelled ‘no added sugars’ can still contain naturally occurring sugars, so check the ‘of which sugars’ figure in the nutritional information.

How should I assess porridge as a breakfast before cycling?

Check the carbohydrates in the portion you actually prepare and when you plan to eat it. Sportzorg recommends eating a meal 90 minutes to 3 hours before a competition. Try your chosen breakfast during a training session first, and consider nutrition during the ride separately.

Why isn’t porridge with no added sugars always sugar-free?

Oat products can contain naturally occurring sugars. Quaker states that Oats Express Naturel contains 1 g of sugars per 100 g; Albert Heijn and Jumbo each state that their oat flakes mentioned here contain 0.7 g per 100 g. These figures are above the limit for ‘sugar-free’ given by the Netherlands Nutrition Centre.

Is ordinary porridge suitable for people with coeliac disease?

The word ‘oats’ alone isn’t enough to tell. The Netherlands Nutrition Centre warns that ordinary oat products may be contaminated with gluten and recommends looking for the official Crossed Grain symbol on oats for people with coeliac disease. Also check the current allergen information on the packaging.