What biscuits can you eat on a diet? A nutritional guide

October 16, 2025 •

3 min read

According to research, Britons consume an estimated 141 million packs of biscuits annually. For those on a diet, the idea of enjoying this popular treat might seem contradictory, but knowing what biscuits can you eat on a diet is the key to mindful indulgence.

Quick Summary

This guide outlines healthier biscuit alternatives and key factors like fiber, sugar, and fat content for smarter choices. Learn about oat, whole wheat, and sugar-free options, plus important portion control tips, to support your weight management journey.

Key Points

Choose Whole Grain Options: Opt for biscuits made with oats, whole wheat, or multigrain flour, which provide more fiber and nutrients than those made with refined white flour.
Check for Hidden Sugars and Fats: Always read the nutritional label to identify biscuits that are surprisingly high in sugar or saturated fats, even if they are marketed as 'healthy'.
Practice Portion Control: Mindful eating and limiting your serving size to one or two biscuits is crucial for staying within your daily calorie goals.
Consider High-Fiber and Low-Sugar Variants: Look for high-fiber biscuits that promote satiety and sugar-free options that help regulate blood sugar levels and curb cravings.
Explore Homemade Alternatives: Baking your own biscuits allows for complete control over ingredients, enabling you to use healthier alternatives like almond flour, oats, and natural sweeteners.
Pair with Protein for Satiety: Enhance the filling effect of your snack by pairing your biscuit with a protein source, such as nut butter or cottage cheese.

Understanding the Nutritional Pitfalls of Conventional Biscuits

Traditional biscuits often hinder diets due to their high content of refined flour, added sugars, and unhealthy fats. Refined flour is low in fiber, which can lead to blood sugar spikes and subsequent cravings. Many biscuits also contain hidden fats and sugars, contributing to excess calorie intake. Choosing options with better nutritional value that promote fullness and fit within calorie goals is important for weight management.

The Healthier Alternatives: What to Look For

When choosing diet-friendly biscuits, look for products with simple ingredients. Key characteristics of healthier biscuits include:

High Fiber Content: Ingredients like whole grains or oats help you feel fuller for longer, assisting with appetite control.
Low Sugar: Prioritize biscuits with minimal or no added sugar, opting for natural sweeteners instead.
Healthy Fats: Choose biscuits made with healthier oils from nuts or seeds, avoiding those high in saturated or hydrogenated fats.
Nutrient-Dense Ingredients: Biscuits containing nuts, seeds, or whole grains offer added vitamins and minerals.

Healthier Biscuit Types You Can Enjoy on a Diet

Consider these biscuit types as alternatives to those high in refined flour and sugar:

Oat Biscuits: Rich in soluble fiber, oats can help with digestion and cholesterol management. Many brands offer oat-based options.
Whole Wheat Biscuits: Made with whole wheat flour, these provide more fiber and nutrients than those made with refined flour. Some brands offer 'light' or 'thins' versions.
Multigrain Biscuits: These combine several whole grains, offering a wider range of nutrients and fiber.
Sugar-Free Biscuits: Sweetened with alternatives like stevia, these can help manage sugar intake but always check for other additives or fats.
Protein Biscuits: These can increase satiety due to protein's slower digestion.
Homemade Biscuits: Making your own allows control over ingredients, enabling healthier substitutions.

Comparison of Biscuits on a Diet

Comparing nutritional information is helpful. The table below provides a general comparison based on typical products:


Biscuit Type	Key Ingredients	Typical Calories (per biscuit)	Key Benefits	Things to Consider
Standard Digestive	Refined wheat flour, sugar, palm oil	~70-80	Contains fiber from whole wheat	High in sugar and saturated fat
Chocolate Digestive	Refined wheat flour, sugar, milk chocolate	~80-90	Satisfies chocolate cravings	Higher in sugar and saturated fat than standard digestives
Rich Tea Biscuit	Wheat flour, sugar, vegetable oil	~35-40	Lower in calories and saturated fat than some others	Low in fiber and nutrients; easy to overconsume
Oat Biscuit (e.g., Nairn's)	Whole grain oats, flour, sugar	~45-50	High in fiber (beta-glucan)	Contains some sugar and fat; requires moderation
Sugar-Free Digestive	Whole wheat flour, sweeteners	~60-70	Reduced sugar content	Check for artificial sweeteners and other fats
McVitie's Digestive Thins	Whole wheat flour, sugar, vegetable oil	~31	Low calorie per biscuit, provides fiber	Small size may lead to eating more

Strategies for Mindful Biscuit Consumption

Even with healthier options, moderation and mindful eating are key.

1. Practice Portion Control

Stick to the recommended serving size, usually one or two biscuits, to manage calorie intake. Consider 'thin' versions for fewer calories per biscuit.

2. Pair Your Biscuits Wisely

Pair biscuits with protein or healthy fats to slow digestion and increase fullness. Options include nut butter or cottage cheese.

3. Schedule Your Snack

Enjoy biscuits as a planned snack rather than impulsively. Having them with unsweetened tea or coffee can enhance the experience without added sugar.

4. Read Labels Carefully

Always check nutritional information and ingredients. Look for whole grains, low saturated fat, and minimal added sugar, and be wary of misleading labels.

Conclusion

Biscuits can be part of a diet when chosen and consumed wisely. Opt for whole grain, high-fiber, and low-sugar varieties. Portion control and mindful eating are essential. Checking labels, considering homemade options, and smart pairing can help you enjoy a treat while staying on track with your health goals.

Frequently Asked Questions

Digestive biscuits can be part of a balanced diet but should be consumed in moderation. While they are often made with whole wheat flour, some brands can be surprisingly high in sugar and saturated fats. Look for 'light' or 'thins' versions for lower calorie counts.

The key is portion control. A sensible approach is to stick to the recommended serving size, usually one or two biscuits, rather than eating the entire pack mindlessly. Even healthier options need to fit within your overall daily calorie limits.

Biscuits sweetened with stevia can be a good option for managing sugar intake. However, always read the full ingredient list, as some products may still contain refined flour or unhealthy fats. Homemade stevia-sweetened biscuits are often the best choice for control.

Brands like McVitie's Digestive Thins and Nairn's oat biscuits offer lower-calorie options, with some thins containing as little as 31 calories per biscuit. Always compare the nutritional information per serving.

No, it's not necessary to avoid biscuits completely. The goal is sustainability, so allowing for an occasional, mindful treat can prevent feelings of deprivation. The key is to choose healthier, low-calorie, and high-fiber varieties and control your portions.

Yes, homemade biscuits are generally better because you control the ingredients. You can substitute refined flour with oat or almond flour, use natural sweeteners like mashed banana, and reduce unhealthy fats, creating a more nutritious snack.

Pair your biscuit with a source of protein or healthy fats. Spreading a small amount of nut butter or pairing with a piece of fruit can increase the snack's fiber and protein content, helping you feel satisfied for longer.

Yes, but be mindful of the added sugar in the tea. To keep it diet-friendly, opt for unsweetened tea. Use a healthier biscuit option and practice portion control to avoid excess calories.