The Calorie Breakdown of Two Custard Creams
On average, a single custard cream biscuit contains around 59 calories (kcal). This means that a portion of two of these classic sandwich biscuits will provide approximately 118 calories. However, it is important to note that the calorie count can vary slightly depending on the brand and specific biscuit size. For example, some brands may be closer to 53 calories per biscuit, while others can be as high as 65. Regardless of the exact number, these calories are derived primarily from a mix of carbohydrates and fat, with minimal protein and fiber, making them an energy-dense but nutritionally poor snack.
The Macronutrient Profile
To understand the full nutritional impact of these biscuits, it's necessary to look beyond just the calorie count. The 118 calories from two custard creams are primarily composed of:
- Carbohydrates: About 17.2g, with a significant portion (around 7.2g) coming from sugar. This is a considerable amount of sugar for a small snack, and it can cause rapid spikes in blood sugar levels, followed by a quick energy crash.
- Fat: Around 5.2g of fat, much of which is saturated fat derived from ingredients like palm oil. A high intake of saturated fat is associated with an increased risk of heart disease.
- Protein and Fibre: These biscuits contain very little protein (around 1.2g) and almost no dietary fibre. This lack of fibre and protein means they offer very little satiety, meaning you are likely to feel hungry again soon after eating them.
The Ultra-Processed Reality
Custard creams, like many other biscuits, are ultra-processed foods. They are manufactured with a long list of ingredients designed for flavour and shelf-life, including fortified wheat flour, sugar, palm oil, glucose syrup, whey powder, flavouring, and colouring. This makes them a far cry from a nutrient-dense whole food. The use of hydrogenated oils or vanaspati in the creamy filling may also introduce unhealthy trans fats, which negatively impact cholesterol levels. Relying on these types of snacks for regular energy can displace more nutrient-rich options in your diet and lead to long-term health issues such as weight gain, insulin resistance, and an increased risk of heart problems.
A Comparative Look at Biscuit Calories
When evaluating a snack, it's helpful to see how it stacks up against other common choices. Here is a comparison of two custard creams versus two of other popular biscuit types, based on average values:
| Feature | 2 Custard Creams | 2 Digestive Biscuits | 2 Rich Tea Biscuits |
|---|---|---|---|
| Energy (Calories) | ~118 kcal | ~142 kcal | ~70-80 kcal |
| Total Fat | ~5.2g | ~6.2g | ~3.4g |
| Saturated Fat | ~2.4g | ~3.0g | ~1.6g |
| Sugar | ~7.2g | ~6.6g | ~2.6g |
| Fibre | <1g | ~1.6g | ~0.8g |
| Protein | ~1.2g | ~2.0g | ~1.4g |
As the table shows, custard creams contain a high amount of sugar compared to alternatives like rich tea biscuits, despite having a lower overall calorie count than digestives. Digestive biscuits, however, offer slightly more fibre, which contributes more to satiety. This comparison highlights that different biscuits have different nutritional trade-offs and that all should be consumed in moderation as part of a balanced diet.
How to Burn Off Your Biscuits
For those curious about the energy balance, the calories from two custard creams can be expended through a moderate amount of physical activity. For instance, burning off 118 calories might require:
- Walking: Approximately 52 minutes of walking.
- Jogging: Around 15 minutes of jogging.
- Bicycling: About 15 minutes of cycling.
- Swimming: Approximately 21 minutes of swimming.
It is important to remember that these are just estimates and will vary based on individual metabolism and exercise intensity. This serves as a useful reminder that seemingly small treats can require a significant amount of effort to burn off, reinforcing the value of mindful consumption.
Moderation and Healthier Snacking
Instead of completely eliminating treats, the key to a healthy diet is mindful moderation. If you enjoy custard creams, consider having just one occasionally rather than making them a daily habit. Better yet, explore healthier alternatives that offer more nutritional value and sustained energy. Some options include:
- Fruit and a handful of nuts: Provides natural sugars, fibre, and healthy fats.
- Greek yogurt with berries: High in protein and packed with antioxidants.
- A small piece of dark chocolate: Offers a rich flavour with less sugar than a biscuit.
- Rice cakes with a topping: Combine with avocado or a nut butter for a balanced snack.
Conclusion: Making Informed Choices
In conclusion, two custard cream biscuits contain an average of 118 calories and provide a quick hit of carbohydrates and sugar with very little nutritional benefit. While they can certainly be enjoyed as an occasional treat, understanding their calorie and fat content is crucial for those managing their weight or health. By being aware of the nutritional profile of such snacks and exploring healthier, more satisfying alternatives, you can make more informed food choices and maintain a balanced nutrition diet. For more information on the health impacts of processed foods, you can refer to sources like this article from the Times of India.
