If you want a sugar-free syrup waffle before exercise, choose a product containing no more than 0.5 g of sugars per 100 g; according to the European Commission, that is the threshold for a ‘sugar-free’ claim. A syrup waffle labelled ‘less sugar’ does not automatically meet this requirement. If you’re eating shortly before training, keep your portion small and check the fat and fibre content too, as advised by the Netherlands Nutrition Centre.
A ‘less sugar’ label isn’t enough for you. When comparing syrup waffles, check the ‘of which sugars’ figure per 100 g against the European Commission’s threshold of no more than 0.5 g per 100 g for a ‘sugar-free’ claim.
If you’re training shortly after eating, the portion size and make-up of your snack matter. The Netherlands Nutrition Centre advises against eating a large portion or foods high in fat, protein or fibre just before exercise.
If you’re looking for a gluten-free, lactose-free or vegan syrup waffle, check that feature and the sugar content separately. Product information from Albert Heijn and Jumbo shows that these varieties can still contain sugars.
First decide whether sugar-free is a must-have. Then consider when you’ll be eating it and any dietary requirements you may have.
| What to consider | What to check when buying | Who is this important for? |
|---|---|---|
| Sugar-free or less sugar | Check the ‘of which sugars’ figure per 100 g. According to the European Commission, ‘sugar-free’ means no more than 0.5 g of sugars per 100 g; a relative reduction in sugar is not the same thing. | If I genuinely want to eat sugar-free, ‘less sugar’ isn’t enough. This is the top priority for around 42% of consumers. |
| Timing and portion size | Consider how long it is until your training session, and compare portion sizes and the amounts of fat and fibre. The Netherlands Nutrition Centre advises eating a meal around 2 to 3 hours beforehand and avoiding a large portion just before exercise. | When I’m about to train, I don’t want to start with a full stomach. Stomach comfort is the main concern for around 33% of consumers. |
| Dietary requirements and allergens | Check the ingredients, allergen information and any relevant dietary claims on the packaging. If you’re also keeping an eye on sugar, check the nutritional information too. | I need to know whether a syrup waffle meets my dietary requirements, separately from how much sugar it contains. This check is the top priority for around 25% of consumers. |
Comparing a syrup waffle with another one doesn’t tell you how much sugar the product itself contains. For example, Albert Heijn says AH Roomboter minder suiker stroopwafels contain 32% less sugar than its regular butter variety, but they still contain 23 g of sugars per 100 g.
For a sugar-free choice, check the ‘of which sugars’ figure per 100 g: according to the European Commission, it must be no more than 0.5 g.
According to the Netherlands Nutrition Centre, a large portion and foods high in fat, protein or fibre just before exercise can cause gastrointestinal discomfort.
If possible, plan a meal around 2 to 3 hours beforehand. If you want to eat something later, keep the portion small and try it during a regular training session first.
Gluten-free, lactose-free and vegan describe other product features. Product information from Albert Heijn and Jumbo also lists sugars in syrup waffles with these features.
Check the dietary claim and allergen information separately from the ‘of which sugars’ figure in the nutrition table.
Albert Heijn says AH Roomboter minder suiker stroopwafels contain 32% less sugar than AH Roomboter stroopwafels.
Albert Heijn says Céréal Stroopwafels suikerarm contain 65% less sugar than a regular syrup waffle.
Jumbo Lekker Vrij van Gluten Stroop Wafels is a gluten-free option for anyone looking for that particular product feature.
Daelmans describes its regular syrup waffles as flavoured with caramel, cinnamon and Bourbon vanilla.
ALDI offers regular and mini syrup waffles from Biscotto.
Lidl offers regular and mini butter syrup waffles under the Sondey name.
No. According to the European Commission, a solid food can only be called ‘sugar-free’ if it contains no more than 0.5 g of sugars per 100 g. Albert Heijn lists 23 g of sugars per 100 g for AH Roomboter minder suiker stroopwafels, despite saying they contain 32% less sugar than its regular butter variety.
A small portion can make an ordinary snack if you find it comfortable to eat at that time. The Netherlands Nutrition Centre advises eating a meal around 2 to 3 hours before exercise and recommends avoiding a large portion or foods high in fat, protein or fibre just beforehand. Try your choice during a regular training session first.
Usually not. According to the Netherlands Nutrition Centre, most people who exercise don’t need sports drinks, sports bars or sports gels to perform well. Whether you want to eat something just before you leave also depends on when you last ate and what feels comfortable while you’re exercising.
Not automatically: these claims refer to other features. Albert Heijn lists 41 g of sugars per 100 g for AH Glutenvrij Biologisch and 35 g per 100 g for AH Terra Plantaardig; Jumbo lists 42.4 g per 100 g for Lekker Vrij van Gluten. So check dietary suitability and sugar content separately on the packaging of the product you choose.
