The Surprising Truth About Biscuit Sugar Content
For many, a biscuit is a simple, comforting treat. However, what lies beneath the surface—or the sugary icing—can be quite different. Research from organizations like Action on Sugar and studies published in the BMJ Open have shed light on the high sugar levels present in many popular products. These findings highlight a significant gap between consumer perception and reality, revealing that a large majority of common biscuits contain excessive amounts of sugar.
The Categories with the Most Sugar
Studies consistently show that certain types of biscuits are far more sugary than others, typically due to added coatings, fillings, and decorations. On average, iced biscuits contain the highest amounts of sugar, with one study reporting an average of 43.5g per 100g. This is followed closely by products that are fully coated in chocolate or filled with sweet creams. At the other end of the spectrum, plainer varieties like shortbread were found to contain significantly less, averaging 17.5g per 100g.
Branded vs. Own-Label and the Portion Size Problem
While it might be tempting to assume own-brand biscuits are healthier, a 2018 study noted that branded biscuits often contain more sugar than supermarket own-label versions, averaging 32.8g vs. 28.3g per 100g. Another major issue is the manipulation of portion sizes. A product can appear to have a reasonable amount of sugar per serving, but a single pack might contain multiple servings, encouraging overconsumption. For example, some breakfast biscuits can contain over 10g of sugar per serving, and a single snack pack of McVitie's Iced Gems packs 12.9g of sugar. This clever packaging can easily lead consumers to consume much more sugar than they realize in a single sitting.
Hidden Sugars and Ingredient Lists
Many people are aware of visible sugars, but hidden sugars are a significant contributor to overall intake. Manufacturers often use various names for added sugars to make the ingredient list seem less alarming. Common names include corn syrup, fructose, sucrose, maltose, and fruit juice concentrates. A crucial tip for identifying hidden sugars is to check the ingredient list. Since ingredients are listed in descending order by weight, if a form of sugar appears near the top, it means the product is high in sugar, regardless of what the front-of-pack label might suggest.
Biscuit Comparison: Highest vs. Lowest Sugar (per 100g)
To help visualize the difference in sugar content, here is a comparison of biscuit categories based on average sugar content per 100g, according to various studies.
| Biscuit Type | Average Sugar (per 100g) | Typical Examples | Notes |
|---|---|---|---|
| Iced Biscuits | 43.5g | McVitie's Iced Gems, Fox's Party Rings | Heavily coated with icing. |
| Chocolate Coated | 32.8g (Branded) | McVitie's Milk Chocolate Digestives, Cadbury Fingers | The chocolate coating significantly increases sugar. |
| Vanilla Cream Cookies | ~34.0g | Generic Vanilla Cream Cookies | Sweet filling contributes to high sugar. |
| Plain Biscuits (e.g., Rich Tea) | <17.0g | McVitie's Rich Tea, ASDA Rich Tea | Minimal added sugar, less sweet. |
| Shortbread | 17.5g | Walkers Shortbread, supermarket own-brand | High in fat but lower in sugar than iced varieties. |
Reading Nutrition Labels: What to Look For
Deciphering a nutrition label is a key skill for reducing sugar intake. Look for the 'Carbohydrates (of which sugars)' figure on the packaging. Here's what the traffic light system indicates:
- High: More than 22.5g of total sugars per 100g.
- Medium: Between 5g and 22.5g of total sugars per 100g.
- Low: 5g or less of total sugars per 100g.
It's important to remember that 'sugars' includes naturally occurring sugars from milk (lactose) and fruit, not just added sugar. However, for a biscuit, most of the sugar is added, so a high 'of which sugars' figure is a clear red flag. Also, check the serving size carefully, as manufacturers may list nutrition for a small, unrealistic portion.
Making Healthier Biscuit Choices
While it is challenging to find a genuinely low-sugar biscuit, there are mindful strategies for enjoying a treat. Opt for simpler biscuits like plain shortbread or rich tea over heavily iced or chocolate-coated options. A better choice might be a biscuit made with less refined ingredients, such as whole wheat or oats, often found in digestive-style biscuits. Another option is to choose smaller, portion-controlled packets to prevent overindulgence. For those seeking true low-sugar alternatives, consider homemade recipes using natural sweeteners or simply swap the biscuit for a piece of fruit or a handful of nuts.
Conclusion
In the quest to determine what biscuit has the most sugar, the evidence points towards iced biscuits, chocolate-coated varieties, and cookies with creamy fillings as the primary culprits. While a treat is perfectly fine in moderation, understanding the sugar content of these items is vital for informed decision-making. By learning to read and interpret nutrition labels and being aware of deceptive portion sizes, consumers can significantly reduce their sugar intake. The key lies in awareness, moderation, and choosing simpler, less-processed alternatives where possible.
For more in-depth data on sugar content, a valuable resource is the study published in BMJ Open on the sugar and energy content of cakes and biscuits: Cross-sectional survey of the amount of sugar and energy in cakes and biscuits available in the UK.
