Masaba Gupta shares how Bircher muesli has been keeping her ‘satiated for hours on end’; Find out if this meal is a good source of energy during pregnancy

Fashion designer Masaba Gupta is expecting her first child, and her Instagram stories have been a record of her pregnancy expeiences- what she’s eating, how she’s staying fit and even some much needed fashion inspiration for us all! Recently, she shared a picture of her go-to breakfast, a Bircher muesli bowl topped with blueberries, black and raspberries, with the caption that it is keeping her “satiated for hours on end-especially when I know I have very long work days.” Is this meal option a good source of energy for expecting mothers? Indianexpress.com finds out.

But before jumping in, let’s find out what Bircher Muesli really is.

“Bircher muesli is a cold oatmeal dish from Switzerland, created by Dr. Maximilian Bircher-Brenner in the early 1900s. It typically consists of rolled oats soaked in liquid (usually milk, yogurt, or fruit juice), combined with grated or chopped fresh fruits (like apples, berries, or bananas), nuts, seeds, and a sweetener like honey,” said Kanikka Malhorta, Consultant Dietician and Health Communications Expert – HealthPresso.

Bircher Muesli is a combination of oats, nuts, seeds, and fruits soaked in liquid, creating a cold, creamy dish. It’s often served chilled and can be a refreshing breakfast or snack option, she added.

How is it different from regular muesli and oats?

According to Malhotra, the primary difference between Bircher muesli and regular muesli lies in the preparation and ingredients.

“Regular muesli is generally a dry mixture of oats, dried fruits, nuts, and seeds, which can be eaten with milk or yogurt but is not soaked before consumption. ats, on the other hand, can be consumed in various forms, including rolled, steel-cut, or instant, and are often cooked,” she said.

She shared that Bircher muesli is unique because it involves soaking the oats, which can enhance digestibility and texture while incorporating fresh fruits for added nutrients.

Masaba Gupta shared her go-to meal for energy. (Source: Instagram/Masaba)

Is it a healthy source of energy for pregnant women?

“Bircher Muesli is a fantastic energy source for pregnant women due to its rich nutrient profile, including essential vitamins, minerals, fiber, and protein. Its combination of complex carbohydrates, protein, and healthy fats provides sustained energy, helping combat pregnancy fatigue,” said

Additionally, the fiber content promotes digestive health. However, it’s essential to maintain portion control and prioritize fresh ingredients for food safety.

Bircher muesli can be a healthy and regular part of a pregnant woman’s diet, as it encourages sustained energy levels and improves digestion, make it a desirable breakfast option. Incorporating it a few times a week can be a nutritious addition to your pregnancy meal plan.

Are there any health risks associated with them?

While Bircher muesli is generally safe for pregnant women, Malhotra mentioned a few considerations to keep in mind:

Raw Ingredients: Since Bircher muesli often includes raw fruits and nuts, it’s crucial to ensure they are washed thoroughly to reduce the risk of foodborne illnesses. Pregnant women are more susceptible to certain infections, so food safety is paramount.

High Fiber Content: The high fiber content may lead to digestive discomfort if consumed in large quantities, especially if a woman is not used to a high-fiber diet. It’s advisable to increase fiber intake gradually.

Added Sugars or High-Calorie Ingredients: Pregnant women should be mindful of any added sugars (like honey) or high-calorie ingredients that could impact overall caloric intake. In case one has Gestational Diabetes Mellitus (GDM) she suggested monitoring blood sugar levels closely before and after consumption, along with receiving proper guidance from a qualified dietician.

According to her, excessive consumption can lead to weight gain, hence moderation is key.

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