Are Biscuits Healthy to Eat? A Deep Dive into Your Favorite Snack

November 5, 2025 •

4 min read

According to a systematic review published in Food Production, Processing and Nutrition, traditional biscuits are primarily made with wheat flour, fat, and sugar, and have low nutritional value. The widespread belief that biscuits are a healthy, quick snack, especially for children, is often misleading due to their high content of unhealthy ingredients.

Quick Summary

This article examines the nutritional components of biscuits, highlighting high levels of sugar, saturated fats, and refined flour. It contrasts conventional, processed biscuits with healthier alternatives and homemade options, offering guidance on responsible snacking and ingredient awareness.

Key Points

Refined Ingredients: Most store-bought biscuits are made with refined flour (maida), high sugar, and saturated fats, providing empty calories.
Health Concerns: Regular consumption can lead to weight gain, blood sugar spikes, high cholesterol, and an increased risk of heart disease.
Misleading Labels: Health claims like 'digestive' can be deceptive; these biscuits often still contain high levels of sugar and fat.
Moderation is Key: Biscuits can be enjoyed occasionally, but should not be a daily habit due to their low nutritional value.
Better Choices Exist: Healthier alternatives include whole-grain biscuits, homemade versions with controlled ingredients, and whole-food snacks like fruits and nuts.
Check Nutrition Labels: Always read the nutritional information to be aware of the sugar, fat, and fiber content per serving.

The Truth Behind Your Teatime Snack

Biscuits have long been a pantry staple and a companion to a cup of tea or coffee, but their healthfulness is a subject of much debate. The truth is not all biscuits are created equal, and many store-bought varieties are far from a healthy choice. To understand why, one must look closely at their typical ingredients and how they affect the body.

The Not-So-Sweet Side of Biscuits

Most commercially produced biscuits are high in refined carbohydrates, added sugars, and saturated fats. The refining process of wheat flour (often called maida) strips it of crucial nutrients and fiber, leaving behind a product that can cause rapid spikes in blood sugar levels. The high sugar content not only contributes to excessive calorie intake and weight gain but can also lead to dental issues and increase the risk of chronic diseases like type 2 diabetes over time. Furthermore, many biscuits contain saturated fats from ingredients like palm oil or hydrogenated fats, which, if consumed regularly, can increase cholesterol levels and risk of heart disease.

The Impact on Your Body

Regularly consuming biscuits that are low in nutrients and high in empty calories can have a negative impact on overall health. The low fiber content can contribute to digestive issues such as constipation, a concern for both children and adults. For individuals focusing on weight management, the high calorie density and lack of satiety from processed biscuits can be counterproductive, leading to overconsumption. In fact, one report in The Telegraph suggested that cutting just three average biscuits a day could be equivalent to cutting 216 calories, a significant step toward managing weight.

Are 'Diet' and 'Digestive' Biscuits Better?

Many brands market their products with health claims like 'digestive' or 'sugar-free,' but these labels can be misleading. Digestive biscuits often contain hidden sugars and significant amounts of saturated fat, despite using semi-refined whole wheat flour. While they may have slightly more fiber than their standard counterparts, they are still calorie-dense and should be consumed in moderation. Zero-sugar biscuits also often substitute sugar with other ingredients that may not be nutritionally superior and can still be high in calories. It is crucial to read the nutritional labels carefully, as highlighted by nutritionists.

Making Healthier Biscuit Choices

Not all biscuits are off-limits. By being mindful of ingredients and portions, and exploring healthier alternatives, biscuits can still have a place in a balanced diet. Homemade options offer the most control over ingredients, allowing you to use whole grains, less sugar, and healthier fats.

How to Choose a Healthier Biscuit

Read the label carefully: Pay close attention to sugar content, saturated fat, and fiber per serving.
Opt for whole grains: Choose biscuits made with 100% whole wheat, oats, or other whole grains, as they retain more fiber and nutrients.
Check the fat source: Look for biscuits made with healthier fats, such as olive oil or ghee, instead of palm oil or hydrogenated fats.
Beware of health claims: Don't be fooled by marketing. The term 'healthy' on a biscuit box doesn't always guarantee a nutritious product.
Prioritize homemade: Baking your own biscuits allows you to control the quality of ingredients, reducing sugar and unhealthy fats.

Homemade vs. Store-Bought Biscuits: A Comparison


Feature	Store-Bought Biscuits	Homemade Biscuits
Ingredients	Often contain refined flour (maida), high sugar, saturated fats (palm oil), and artificial preservatives.	Made with whole grains, natural sweeteners (honey, dates), and healthier fats (ghee, olive oil).
Nutritional Value	High in empty calories; low in fiber and essential vitamins.	Higher in fiber, protein, and nutrients, depending on ingredients used.
Additives	Commonly include artificial flavors, colors, and preservatives for extended shelf life.	Typically free from artificial additives, relying on natural ingredients for flavor and freshness.
Taste and Satiety	Engineered for a 'bliss point' of sugar, salt, and fat, making them highly addictive.	Offers a more natural and wholesome flavor; higher fiber content promotes better satiety.
Cost	Often a cheap and convenient snack option, readily available.	May be more expensive depending on ingredients, but offers better value for health.

Healthy Alternatives to Biscuits

For those seeking alternatives, there are many nutritious options that can satisfy snack cravings without the nutritional drawbacks. Instead of processed biscuits, consider snacking on nuts, fresh fruit, mixed seeds, or roasted chickpeas for a boost of protein, fiber, and vitamins. These whole foods provide sustained energy and help manage hunger effectively.

Conclusion

So, are biscuits healthy to eat? The answer is nuanced and depends on the type of biscuit and frequency of consumption. Most store-bought biscuits are highly processed, packed with empty calories from sugar and saturated fats, and offer little nutritional benefit. However, by choosing whole-grain, low-sugar options or baking homemade versions with wholesome ingredients, biscuits can be enjoyed in moderation as part of a balanced diet. Being an informed consumer and prioritizing whole foods will always be the best choice for long-term health.

What to Eat Instead of Biscuits

For a healthier snack alternative, consider options that offer more nutritional value without the excess sugar and unhealthy fats:

Seasonal Fruits: A great source of vitamins, minerals, and natural sugars.
Nuts and Seeds: Provides protein, healthy fats, and fiber to keep you full longer.
Yogurt with Berries: Offers a good balance of protein and antioxidants.
Roasted Chickpeas (Chana): A crunchy, protein-packed snack.
Oatcakes: Often lower in sugar and higher in fiber than traditional biscuits.

By incorporating these alternatives, you can still enjoy satisfying snacks while supporting your overall health goals. For a more detailed look at biscuit ingredients and how they impact health, consider reviewing scientific literature and nutritional studies.

Frequently Asked Questions

Digestive biscuits are often marketed as a healthier option, but they can contain high levels of saturated fat and hidden sugars, with the flour often being only semi-refined. While they may have more fiber than standard biscuits, they are still calorie-dense and should be eaten in moderation.

Biscuits are calorie-dense primarily due to their main ingredients: refined flour, sugar, and fats. The manufacturing process often includes large amounts of butter, palm oil, or other saturated fats, contributing to a high caloric count with low nutritional payoff.

For a more nutritious snack, consider alternatives like fresh fruit, a handful of unsalted nuts, mixed seeds, or roasted chickpeas. These options provide more vitamins, minerals, fiber, and protein with fewer empty calories.

Yes, eating biscuits daily, especially those high in sugar and fat, can contribute to weight gain. Their high calorie density and low satiety can easily lead to overconsumption, making it difficult to maintain a healthy weight.

Homemade biscuits are generally healthier because you have complete control over the ingredients. You can use whole grain flours, reduce the amount of sugar and fat, and avoid artificial preservatives and flavors.

Most commercial biscuits offer minimal nutritional benefits, providing primarily empty calories. Some fortified or whole-grain varieties may contain more fiber, but this benefit is often outweighed by high sugar and fat content.

The refined flour and high sugar content in many biscuits have a high glycemic index. This causes blood sugar levels to rise rapidly after consumption, followed by a crash, which can be problematic for those managing blood sugar and can lead to cravings.