The Hidden Dangers in Your Biscuit Barrel
For many, a biscuit is a simple, comforting snack, often paired with a cup of tea or coffee. However, a quick look at the ingredients list of many commercial varieties reveals a troubling truth: many biscuits are ultra-processed foods loaded with unhealthy components. High amounts of sugar, unhealthy fats, and refined carbohydrates provide empty calories that offer little to no nutritional value, contributing to a range of health issues from weight gain to heart disease. By understanding the key ingredients to watch out for, you can make smarter, healthier choices.
High Sugar Content
Cream biscuits and many cookies are notorious for their high sugar content. This is not just about the sugar you can taste; many are sweetened with high-fructose corn syrup and contain excessive added sugars that can spike blood sugar levels. For example, a single Good Day biscuit contains significant sugar, contributing to its high calorie count. Excessive sugar consumption is linked to a variety of health problems, including obesity, type 2 diabetes, dental problems, and increased blood pressure.
Trans Fats and Saturated Fats
Many of the most unhealthiest biscuits contain high levels of trans fats and saturated fats, primarily from ingredients like hydrogenated vegetable oil (often called vanaspati) and palm oil. These fats are used to increase shelf life and improve texture, but they are detrimental to heart health. Trans fats, in particular, raise LDL (bad) cholesterol and lower HDL (good) cholesterol, leading to an increased risk of arterial blockages, heart attacks, and cardiovascular disease. Bakery products like khari and nankhatai, along with buttery cookies, are prime examples of this. Some shortbread varieties are especially high in saturated fat.
Refined Flour (Maida)
The base of many popular biscuits is refined wheat flour, or maida, which is stripped of essential nutrients like fiber, vitamins, and minerals during processing. Consuming biscuits made from refined flour can lead to rapid blood sugar spikes, and since it lacks fiber, it can also cause constipation. The empty calories from maida contribute to weight gain and can also contribute to insulin resistance over time.
Artificial Additives and Preservatives
To prolong shelf life and enhance flavor, many commercially packed biscuits contain artificial additives and preservatives. Some of these, like the preservative TBHQ, have been linked to liver problems and are banned in some countries for use in children's food. Artificial flavors and colors, common in cream-filled biscuits, offer no nutritional benefit and can contribute to hyperactivity in children. Savory crackers aren't exempt, often containing high levels of sodium and other preservatives.
Comparison of Unhealthy vs. Healthier Biscuits
To illustrate the difference, here is a comparison table outlining the components of typically unhealthy biscuits versus healthier alternatives.
| Feature | Unhealthy Biscuits (e.g., Cream Biscuits, Buttery Cookies) | Healthier Biscuits (e.g., Whole Grain Oat Biscuits) |
|---|---|---|
| Key Ingredients | Refined wheat flour (maida), high sugar, hydrogenated oils (trans fats), artificial flavors/colors | Whole grains (oats, whole wheat), natural sweeteners (honey, jaggery), healthy fats (nuts, seeds) |
| Nutritional Value | Provides empty calories; low in fiber, vitamins, and minerals | Higher in fiber, protein, and essential nutrients; promotes satiety |
| Fat Profile | High in saturated and trans fats | Lower in saturated fat; healthier fats from nuts and seeds |
| Caloric Density | Can be very high, contributing to weight gain | Generally lower in calories due to better ingredients, but still requires portion control |
| Impact on Blood Sugar | Causes rapid spikes in blood sugar | Provides sustained energy due to high fiber content |
How to Identify Unhealthy Biscuits
Becoming an expert at spotting unhealthy biscuits doesn't require a degree in nutrition. The most effective strategy is to read the ingredient list and nutritional information carefully. Here's what to look for:
- The First Ingredients: Ingredients are listed by quantity, so if sugar, refined flour, or hydrogenated oils are at the top, it's a red flag.
- Sugar Content: Compare the sugar per serving. Healthier options will have significantly less sugar. Look for biscuits that list less than 5g of sugar per 100g.
- Fat Content: Specifically check for saturated and trans fats. Opt for biscuits with less than 1.5g of saturated fat per 100g, and avoid anything with hydrogenated oils.
- Fiber and Whole Grains: Choose biscuits that explicitly state they are made with whole grains, whole wheat flour, or oats, as these will have more fiber.
- Recognizable Ingredients: A shorter, more natural-sounding ingredient list is generally better. Watch out for a long list of numbers and chemical names.
Healthier Biscuit Alternatives
Choosing healthier alternatives doesn't mean giving up on a satisfying snack. There are numerous options available, and many are easy to prepare at home.
- Whole Grain Oat Biscuits: Brands like Nairn's offer oat biscuits that are lower in sugar and high in fiber, making them a better choice for satiety.
- Whole Wheat Crackers: Pairing whole wheat crackers with healthy toppings like hummus or peanut butter provides a more nutritious and filling snack.
- Homemade Biscuits: Making biscuits at home gives you complete control over the ingredients, allowing you to use whole grain flours, natural sweeteners like honey or dates, and healthy fats like olive oil.
- Rice Cakes: For a low-calorie, versatile base, rice cakes can be topped with nut butter or fruit.
Conclusion: Making Smarter Choices
While the occasional indulgent biscuit is not a disaster, regular consumption of the most unhealthiest biscuits can pose a significant risk to your long-term health. By understanding the key ingredients to avoid—high sugar, refined flour, and trans fats—you can make more informed decisions at the grocery store. Ultimately, moderation is key, and opting for homemade or whole-grain alternatives can satisfy your craving for a biscuit while supporting your overall nutrition and well-being. For more information on the dangers of ultra-processed foods, you can visit the British Heart Foundation's website.
British Heart Foundation - Ultra-processed foods: how bad are they for your health?
