Are biscuits unhealthy to eat? A deep dive into nutrition and diet

November 7, 2025 •

5 min read

Despite their popularity as a snack, many commercial biscuits are surprisingly high in unhealthy ingredients, such as sugar, saturated fat, and refined flour. So, are biscuits unhealthy to eat? Understanding their nutritional content is key to making better choices for your overall health and dietary goals.

Quick Summary

Commercial biscuits often contain high levels of sugar, saturated fat, and refined flour, which can negatively impact diet goals, heart health, and weight management. Portion control and ingredient awareness are vital.

Key Points

High in Sugar: Most commercial biscuits are loaded with high amounts of added sugar, contributing to weight gain and blood sugar spikes.
Source of Unhealthy Fats: Biscuits often contain high levels of saturated fats from ingredients like palm oil, which can negatively impact heart health by raising bad cholesterol.
Made with Refined Flour: Refined flour, or 'maida', is low in fiber and nutrients, providing empty calories and contributing to poor digestive health.
Not for Weight Loss: Due to their high calorie density and low nutritional value, most biscuits are not conducive to weight loss goals.
Moderation is Key: While occasional consumption is fine, habitual biscuit eating should be limited, and portion control is essential.
Prioritize Alternatives: Healthier snack options include fresh fruits, nuts, seeds, or homemade whole-grain biscuits.

The Core Ingredients That Make Biscuits Unhealthy

For many, a biscuit is a simple, comforting snack, but a closer look at the ingredients reveals a different story. The health profile of most store-bought biscuits is compromised by several key components, which contribute to a high-calorie, low-nutrient snack.

Refined Flour and High Sugar Content

Most commercial biscuits are made from refined wheat flour, or 'maida', which is stripped of its bran and germ during processing. This removes most of the fiber, vitamins, and minerals, leaving a product with minimal nutritional value. This lack of fiber means the simple carbohydrates are quickly digested, leading to a rapid spike in blood sugar levels. For individuals with diabetes, this can be particularly problematic and may even worsen the condition over time. Beyond refined flour, the high sugar content in many biscuits, especially the more indulgent, cream-filled varieties, adds empty calories that can contribute to weight gain and increased cravings.

Unhealthy Fats and High Sodium

To achieve their signature texture and prolong shelf life, many packed biscuits contain high amounts of saturated or trans fats from hydrogenated oils, like palm oil. These unhealthy fats are known to increase 'bad' cholesterol (LDL) and decrease 'good' cholesterol (HDL), which is a major risk factor for heart disease. Some biscuits, particularly savory crackers, are also loaded with hidden sodium. High sodium intake can lead to elevated blood pressure, putting an extra strain on the heart.

Artificial Additives and Preservatives

To increase their shelf life and enhance flavour, manufacturers add various artificial additives and preservatives. Some of these additives have been linked to health issues, including inflammation and oxidative stress, which can cause long-term damage to blood vessels. These extra ingredients further diminish the biscuits' nutritional value, making them a less-than-ideal snack choice for those pursuing a healthy diet.

The Health Implications of Regular Biscuit Consumption

Frequent consumption of commercially produced biscuits, especially as a replacement for more nutritious food, can have significant negative health consequences:

Weight gain: The high calorie density from refined flour, sugar, and unhealthy fats makes it easy to consume excessive calories without feeling full, leading to weight gain.
Increased risk of chronic diseases: Diets high in processed snacks, sugar, and trans fats are associated with a higher risk of conditions like Type 2 diabetes and heart disease.
Energy crashes: The initial blood sugar spike from refined carbs and sugar is often followed by a rapid crash, leaving you feeling tired and sluggish.
Digestive issues: The low fiber content can contribute to constipation and other digestive problems.

A Look at Different Biscuit Varieties

The nutritional profile of biscuits can vary widely depending on the type. Here is a comparison of common types to highlight the differences:


Biscuit Type	Typical Ingredients	Nutritional Considerations	Health Note
Cream Sandwich	Refined flour, high sugar, saturated fat, flavorings	High in calories and added sugar; often contains unhealthy fats.	Generally considered one of the unhealthiest options.
Standard 'Marie'	Refined flour, sugar, some fat	Lower in fat and sugar than cream biscuits, but still mostly refined carbs.	Not as bad as cream biscuits, but still not a nutritious choice.
Digestive	Whole wheat flour, sugar, fat	Higher in fiber than plain biscuits due to whole wheat, but often still high in sugar and fat.	Moderation is key; not as healthy as advertised.
Oat/Millet	Whole grains, low added sugar, healthy fats	Richer in fiber, nutrients, and can help stabilize blood sugar if low in sugar.	One of the better store-bought options, but check labels carefully.
Sugar-Free	Refined flour, artificial sweeteners, fats	May be misleading; often still high in refined carbs and fats, causing blood sugar issues.	Don't assume it's healthy; check full ingredient list.

Making Healthier Biscuit Choices

Eating biscuits doesn't have to be completely off-limits. The key is to be a more mindful consumer and make informed choices.

How to Read a Nutrition Label

Before buying any packaged biscuits, make it a habit to check the nutritional information. Look for products that are:

Low in added sugar: Check the 'of which sugars' line. The lower, the better.
Higher in fiber: Look for biscuits made with whole grains, oats, or millets to ensure a higher fiber content.
Low in saturated and trans fats: Check the fat content and ingredient list for hydrogenated oils.

Portion Control

Even with a healthier biscuit, moderation is essential. Biscuits are not nutrient-dense, and calories can add up quickly. Stick to the recommended serving size and avoid mindless munching. Consider pairing a single biscuit with a more nutritious food, such as a piece of fruit or some nuts, to make the snack more balanced and satisfying.

Wholesome Alternatives to Biscuits

Instead of reaching for a packaged biscuit, consider these healthier, more nutritious snack options that can help curb your hunger and provide real health benefits:

Fresh Fruits: A banana, apple with nut butter, or a bowl of mixed berries offers natural sweetness and essential nutrients.
Nuts and Seeds: A handful of almonds, walnuts, or pumpkin seeds provides healthy fats, protein, and fiber.
Yogurt with Berries: Greek yogurt is packed with protein and probiotics, and when topped with berries, it becomes a delicious, satisfying snack.
Homemade Granola Bars: Making your own bars allows you to control the ingredients, using oats, nuts, seeds, and natural sweeteners.
Roasted Chickpeas: A crunchy, savory alternative high in fiber and protein.

Conclusion: The Final Verdict on Biscuits

While an occasional biscuit is unlikely to cause significant harm, the habitual consumption of most commercial varieties is not a healthy dietary practice. Most packed biscuits are high in refined flour, unhealthy fats, sugar, and sodium, providing empty calories with minimal nutritional benefit. Regular intake is linked to weight gain, blood sugar spikes, and an increased risk of heart disease. For those looking to improve their nutrition, prioritizing homemade options or mindful, moderated consumption is the best approach. By opting for whole-grain alternatives and pairing them with nutrient-rich foods, biscuits can be an occasional treat rather than a dietary staple. However, the best strategy is often to replace them with whole-food alternatives that truly fuel your body.

Note: Research confirms that even biscuits marketed as 'healthy' or 'digestive' can still contain problematic levels of fat and sugar, so careful label reading is crucial. For further reading on developing healthier alternatives, consult resources like this paper published by the National Institutes of Health.

Frequently Asked Questions

Biscuits are often considered junk food because they typically offer a high number of calories with very little nutritional value. They contain refined flour, high sugar, and unhealthy fats, but are low in essential vitamins, minerals, and fiber.

Not necessarily. Despite their name and marketing, many digestive biscuits are still high in fat, sugar, and calories. While they may contain some whole grain, they are still highly processed, so it's important to read labels and practice moderation.

Yes, biscuits can contribute to weight gain. They are typically high in calories from refined carbohydrates, sugar, and saturated fat, which can lead to excessive calorie intake without providing a feeling of fullness.

Most biscuits are not recommended for people with diabetes. The high content of refined flour and sugar can cause a significant spike in blood sugar levels. Even 'sugar-free' varieties can be high in refined carbs and fats.

Eating biscuits every day, especially commercial varieties, can negatively affect your health. This habit can lead to weight gain, high blood sugar, increased risk of heart disease, and nutrient deficiencies if they replace more wholesome foods.

Healthier alternatives include snacks like fresh fruits, nuts, seeds, yogurt with berries, roasted chickpeas, or homemade whole-grain crackers. These options provide more nutrients and fiber.

Making your own biscuits allows you to control the ingredients. You can use whole wheat or oat flour instead of refined flour, substitute some sugar with natural sweeteners like dates or honey, and add nuts or seeds for extra nutrients.