Most commercial biscuits contain processed sugar, a key ingredient added during manufacturing not just for sweetness, but also for its functional properties. Processed sugar, which includes refined sugars and syrups, is stripped of the natural nutrients and fiber found in whole foods. This article will explore the types of processed sugars in biscuits, why they are used, how to identify them on food labels, and healthier alternatives.
What is processed sugar?
Processed sugar encompasses any form of sugar that has been refined from its natural source, such as sugarcane or sugar beets, so that only the sugar remains. It is different from the sugar found naturally in whole foods like fruits, which comes packaged with fiber and other nutrients that slow down its digestion. Common types of processed sugar include:
- Refined White Sugar: The most common form of processed sugar, used widely in baking for its versatile properties.
- Brown Sugar: Often simply refined white sugar with molasses added back in, it provides moisture and a richer flavor.
- High-Fructose Corn Syrup (HFCS): A low-cost sweetener derived from corn starch, it is found in many processed snacks, including biscuits.
- Invert Sugar Syrup: A mixture of glucose and fructose, it is sweeter than regular sugar and is used for its smoother texture and ability to extend shelf life.
- Liquid Glucose: Another syrup-based sweetener often used for texture and moisture retention in baked goods.
The sugar in your biscuit: Common culprits
Manufacturers add sugar for several functional and sensory reasons beyond just sweetness. The addition of these various forms of processed sugar can significantly impact the final product:
- Sweetness and Flavor: Sugar is the primary source of the sweet taste, but different types like brown sugar or molasses add distinct flavor profiles.
- Texture and Structure: Sugar inhibits gluten formation, resulting in a more tender crumb. Undissolved sugar crystals can also provide a crunchy texture.
- Browning and Appearance: During baking, sugar caramelizes, which gives biscuits their golden-brown color.
- Moisture Retention and Shelf Life: Sugars are hygroscopic, meaning they attract and hold water. This helps keep biscuits moist and extends their shelf life.
- Leavening Aid: When creamed with fats, sugar creates tiny air pockets that help the biscuit rise and become light and fluffy.
How to decode the label for processed sugars
Knowing how to read food labels is essential for identifying the amount of processed sugar in your biscuits. Don't be fooled by the myriad of sugar synonyms. Look for these signs:
- Check the ingredients list: Ingredients are listed by weight in descending order. If sugar or any of its aliases are at the top of the list, it's a primary ingredient.
- Spot sugar synonyms: Manufacturers use many different names for sugar. Look for words ending in '-ose' (sucrose, dextrose, fructose, maltose), syrups (corn syrup, rice malt syrup, maple syrup), and other terms like fruit juice concentrate, honey, or nectar.
- Use the "per 100g" column: Compare similar products by looking at the nutritional information panel, specifically the 'per 100g' column. This provides a standardized comparison, eliminating differences based on serving size. Health organizations often suggest looking for products with less than 5g of sugar per 100g.
Comparison Table: Common Biscuits and Their Sugar Content (per 100g)
| Biscuit Type | Average Sugar Content (g/100g) | Notes |
|---|---|---|
| Iced Biscuits | 43.5g | Extremely high sugar due to topping |
| Average Biscuits | 30.0g | High sugar; 74% received a 'red' label |
| Shortbread | 17.5g | Lower sugar content among commercial options |
| Homemade (Date-Sweetened) | Varies, much lower | Sweetened naturally with fruit |
Healthy biscuit alternatives with less processed sugar
For those seeking to reduce their intake of processed sugars, several alternatives are available, both commercially and for home baking. The key is to prioritize nutrient-dense ingredients over refined ones.
- Bake at home: Creating your own biscuits allows you full control over the ingredients. Use natural sweeteners like date powder, fruit purees, or stevia to control sugar levels. You can also experiment with alternative flours like besan (chickpea flour) or whole grains. A recipe for Besan Biscuit/Sugar Free Biscuit is a good starting point.
- Choose sugar-free or low-sugar products: Many brands now offer products that are explicitly labeled as low in sugar or sweetened with alternatives. These can be a healthier option, but always double-check the ingredients and nutritional panel.
- Opt for fruit and nuts: A handful of nuts and a piece of fruit can serve as a healthier, more nutrient-dense snack that satisfies a sweet craving without the processed sugar load.
Conclusion
The answer is clear: most mass-produced biscuits contain significant amounts of processed sugar. It's an ingredient used for more than just sweetness, playing a key role in texture, appearance, and shelf life. Understanding the health implications of excessive processed sugar intake is the first step toward making more conscious dietary choices. By learning to read food labels and considering healthier alternatives, you can enjoy a more balanced diet and reduce your consumption of hidden sugars.
