The Hidden Sugars in Everyday Biscuits
Many people enjoy biscuits as a regular accompaniment to a hot drink, often not considering them as indulgent as a chocolate bar or dessert. However, the sugar content can be shockingly high, especially in certain varieties. The presence of sugar is functional, contributing to flavour, texture, and browning during baking, which makes reduction a challenge for manufacturers. Still, growing health awareness and regulatory pressures are pushing for lower sugar formulations.
How Much Sugar Is Really in Your Biscuits?
Studies reveal a wide disparity in the sugar levels of biscuits. For example, a UK study found that the average sugar content in biscuits was 30.0 grams per 100 grams, with iced varieties reaching as high as 43.5 grams per 100 grams. To put this in perspective, iced gems and chocolate chip cookies from some popular brands have very high concentrations of sugar per serving. In contrast, a simple shortbread biscuit contains considerably less, averaging 17.5 grams per 100 grams.
Types of Biscuits and Their Sugar Levels
- Iced and Cream-Filled Biscuits: These are consistently the highest in sugar. The icing and creamy fillings are primarily composed of sugar and fat. For example, a single cream-filled wafer biscuit can contain a significant amount of sugar.
- Chocolate Coated Biscuits: The chocolate coating, in addition to the sugar in the biscuit base, substantially increases the overall sugar content. A chocolate digestive, for instance, has a notable amount of sugar per biscuit.
- Plain and Savoury Biscuits: These typically have the lowest sugar content. Brands often produce plain, savoury crackers that contain minimal sugar, intended for a different purpose than sweet treats. However, consumers should still check labels, as some savoury products can have hidden sugar.
- Digestive Biscuits: Often perceived as a healthier, more fibrous option, many digestive biscuits still contain a fair amount of sugar and high levels of saturated fats. While they offer some fibre, they are not a low-sugar product.
The Health Implications of High Sugar Intake from Biscuits
Regular, excessive consumption of high-sugar biscuits can have several negative health consequences, including:
- Weight Gain: High-sugar foods are often high in calories and are easily overconsumed, leading to weight gain and obesity.
- Increased Diabetes Risk: High sugar intake can contribute to insulin resistance and blood sugar spikes, increasing the risk of type 2 diabetes.
- Cardiovascular Issues: Diets high in sugar are linked to inflammation, high blood pressure, and unhealthy cholesterol levels, all of which are risk factors for heart disease.
- Dental Health Problems: Sugar is a primary contributor to tooth decay and cavities, and frequent biscuit consumption increases this risk.
How to Choose Lower Sugar Biscuits
Making informed choices requires reading labels carefully. Look for the 'per 100g' value to compare products accurately, as serving sizes can be misleading. A good rule of thumb is to choose options with less than 5g of sugar per 100g. Alternative sweeteners like xylitol are also used in some biscuits to reduce sugar content, but these also need to be consumed in moderation. Consumers can find healthier options by looking for plain biscuits or those made with whole grains, which often have lower sugar and higher fibre content.
Comparison Table: Sugar Content in 100g of Various Biscuit Types
| Biscuit Type | Typical Sugar Content (per 100g) | Typical Red/High Sugar Labeling Status | Notes |
|---|---|---|---|
| Iced Biscuits | 43.5g+ | Yes | Often includes high-fructose corn syrup. |
| Chocolate Biscuits | 30-40g | Yes | The chocolate coating significantly adds to the sugar. |
| Cream-Filled Biscuits | 30-40g | Yes | Fillings are typically very high in sugar and fat. |
| Shortbread Biscuits | 17.5g | No (usually) | Lower sugar, but can be high in saturated fat. |
| Rich Tea Biscuits | ~20g | No (depends on brand) | Often seen as plain, but still contains significant sugar. |
| Savoury Crackers | <5g | No | The best option for avoiding sugar, but may have high sodium. |
Conclusion: Navigating the Sweet Snack Aisle
The answer to the question "do biscuits have a lot of sugar in them?" is a definitive "it depends," but for many popular types, the answer is a resounding yes. While biscuits can be a convenient and satisfying snack, consumers need to be aware of the high levels of added sugar, especially in iced, cream-filled, and chocolate-covered varieties. Making healthier choices involves reading nutritional labels to identify options lower in sugar and saturated fats, or opting for naturally less sweet types. Ultimately, moderation is key to enjoying biscuits without compromising overall health and well-being. By being mindful of ingredients and checking labels, you can make smarter choices for your daily tea-time treat.
For more nutritional information on processed foods, you can visit the Action on Sugar website.
How To Find Healthier Biscuit Alternatives
When looking for better options, consider alternatives made with whole grains, fruits, nuts, or seeds. Many brands now offer low-sugar or no-added-sugar versions, sometimes using natural sweeteners or fruits for flavour. You can also bake your own biscuits to control the ingredients completely. Opting for less processed and simpler options will help you reduce your sugar intake and improve your overall diet.
