Who is this relevant to?

Cyclists looking to limit their sugar intake

You’re looking for a biscuit with a speculaas or speculoos flavour and little sugar. You also compare the carbohydrate and energy content per portion, so the sugar claim isn’t your only deciding factor.

Endurance cyclists planning what to eat around a ride

For a long or intensive ride, you’ll want to know how much carbohydrate a snack provides and how it fits in with what else you eat. According to the Netherlands Nutrition Centre, carbohydrates help maintain glycogen stores during endurance sport.

Cyclists who pay attention to portions and ingredients

You don’t want to eat a large portion just before setting off, or you may need to avoid certain allergens. In that case, when you eat it, the portion size and the current ingredients list matter more than the ‘sugar-free’ claim alone.

What should you look for when choosing?

First decide whether you want the biscuit as a snack or to take with you on a longer ride. Then compare the nutritional information per portion.

What to consider What to check when buying Who it matters most to
Carbohydrates and ride duration Compare the carbohydrate and energy content per portion, then decide what role the snack will play in your ride plan. For a long ride, I want to plan my carbohydrate intake, not just choose a biscuit with little sugar. Around 42% of consumers prioritise this kind of energy planning.
Sugars per portion Check both ‘of which sugars’ and the total carbohydrate content, and see which sweeteners or polyols have been used. If I want to eat less sugar, I want to know what’s in one biscuit without confusing ‘sugar-free’ with carbohydrate-free. For around 33% of consumers, limiting sugar is the main priority.
Portion and ingredients Check the portion size, ingredients and allergens on the current packaging, especially if you plan to eat the biscuit just before setting off. Just before cycling, I want to choose a portion that suits when I’m eating and avoid any ingredients that are relevant to me. Around 25% of consumers put this practical consideration first.

Common mistakes

  • Taking ‘sugar-free’ to mean ‘carbohydrate-free’

    According to Jumbo’s product information, a 11 g Céréal biscuit with speculoos flavour and almond pieces contains 0.04 g of sugars, but also 6.8 g of carbohydrates and 44 kcal per biscuit. So the sugar claim doesn’t tell you everything about its nutritional value.

    Compare the energy, carbohydrates, sugars and polyols per portion before adding the biscuit to your eating plan.

  • Thinking you need a sports snack for every short ride

    According to the Netherlands Nutrition Centre, sports bars and gels aren’t needed for exercise lasting less than an hour. Eating a biscuit because you fancy one is different from treating it as essential sports nutrition.

    Consider how long your ride is and what else you’re eating before taking an extra snack with you.

    If you eat the biscuit on top of your usual food, you’ll also be taking in the energy from that extra portion.

  • Ignoring the ingredients because of the sugar claim

    The Céréal version with speculoos flavour contains maltitols and, according to Jumbo, includes ingredients such as wheat, almond, soya, egg, barley and milk. ‘Sugar-free’ doesn’t mean those ingredients are absent.

    Check the current packaging if you need to avoid certain ingredients. If you want to see how a new snack works for you while cycling, try it first on a regular ride.

Brands and places to shop for reference

Céréal

Céréal offers a biscuit with speculoos flavour and almond pieces that is sold as ‘sugar-free’. It’s a different type of product from traditional speculaas.

  • According to Jumbo’s product information, this version contains 0.4 g of sugars and 62 g of carbohydrates per 100 g.
  • This version contains maltitols and several allergens, so check the packaging before choosing a portion.

Lotus Biscoff

Lotus Bakeries describes Biscoff as a crunchy biscuit with a caramelised flavour. Use the nutritional information for the version you choose to compare it with a sugar-free biscuit.

  • A familiar, standard biscuit for anyone who isn’t specifically looking for a sugar-free product.
  • The brand name alone tells you nothing about the sugar content of an individual pack.

Jumbo

Jumbo is a place to shop, not a biscuit brand. Its product information for the Céréal version can help you compare ingredients and nutritional values.

  • The product information lists values per 100 g and per biscuit for the version mentioned.
  • Check the current packaging: ingredient and nutritional information can change.

Related Joybuy products

Related products coming soon.

Frequently asked questions

Does a ‘sugar-free’ biscuit still contain carbohydrates?

Yes, it can. According to Jumbo, a 11 g Céréal biscuit with speculoos flavour and almond pieces contains 0.04 g of sugars and 6.8 g of carbohydrates per biscuit. So read both values per portion if you’re planning what to eat around a ride.

Do I need sugar-free speculaas for a bike ride lasting less than an hour?

Not as essential sports nutrition for that ride. According to the Netherlands Nutrition Centre, sports bars and gels aren’t needed for exercise lasting less than an hour. Whether you also want to eat a biscuit is a separate choice.

What should I look out for if I want to eat a biscuit just before cycling?

Pay particular attention to the portion size and when you eat it. The Netherlands Nutrition Centre advises avoiding large portions and foods high in fat, protein or fibre just before exercise, as they may cause gastrointestinal discomfort.

Which allergens are listed for the Céréal version?

Jumbo’s product information lists ingredients including wheat, almond, soya, egg, barley and milk for the Céréal biscuit with speculoos flavour and almond pieces. Check the current packaging if you need to avoid any of these ingredients.