Identifying the Most Sugary Biscuits
Knowing which biscuits are high in sugar is the first step toward making more mindful snack choices. While many popular biscuits are delicious, they often contain surprisingly large amounts of added sugar, alongside saturated fats and refined carbohydrates. These factors contribute to rapid spikes in blood sugar levels, weight gain, and an increased risk of other health issues over time.
The Obvious Offenders: Iced, Filled, and Coated Varieties
Certain types of biscuits are almost guaranteed to be high in sugar due to their additional toppings or fillings. These include:
- Iced Biscuits: Anything covered in a layer of hard icing, such as McVitie's Iced Gems or Mrs. Crimble's Gloriously Gluten-Free Big Jam Coconut Rings, typically contains some of the highest sugar levels per 100g.
- Jam and Cream-Filled Biscuits: Biscuits with a layer of jam or cream sandwiched between them, like Jammie Dodgers or Jim Jams, are rich in both added sugar and fats.
- Chocolate-Coated Biscuits: Chocolate-coated versions of popular biscuits, such as chocolate digestives or Cadbury Fingers, have significantly more sugar than their plain counterparts. A fully coated chocolate wafer biscuit can contain over 10g of sugar in a single piece.
- Specialty Cookies: Indulgent, large-format cookies, such as Maryland Chocolate Chip Cookies or triple chocolate cookies, are notorious for their high sugar and saturated fat content per serving.
The Sneaky Sources: Hidden Sugars
What makes the biscuit aisle tricky is that sugar isn't always obvious. Many products, even those marketed as healthier, contain high amounts of hidden sugar from alternative sources. These can cause blood sugar spikes just as effectively as traditional sugar. Examples include:
- Fig Rolls: While they contain dried fruit, which has natural sugars, fig rolls often include additional added sugars, pushing them into the high-sugar category.
- Biscuits with 'Natural' Sweeteners: Products like the 'Deliciously Ella' bar were found to have more sugar than plain digestives, despite using natural sweeteners like brown rice syrup, raisins, and date syrup.
- Savory Biscuits: Surprisingly, sugar is sometimes added to savory biscuits to balance flavors, improve texture, and act as a preservative. This is often an unsuspecting source of sugar for consumers.
How to Read Biscuit Labels to Identify High Sugar
To accurately identify which biscuits are high in sugar, you must know how to read the nutrition label. Here's what to look for:
- The Traffic Light System: Many products use a simple color-coded system on the front of the pack. Red indicates high sugar (>22.5g per 100g), amber is medium (5g to 22.5g per 100g), and green is low (<=5g per 100g). Choosing green or amber options is generally a better bet.
- Ingredients List: Ingredients are listed by weight. If a form of sugar appears high on the list, it's a significant component. Be aware of sugar's many aliases, including: sucrose, fructose, glucose, corn syrup, agave nectar, and honey.
- Per 100g vs. Per Serving: To compare different biscuit brands accurately, use the 'per 100g' column on the nutritional information table, as serving sizes can vary widely and be misleading.
Biscuit Sugar Content Comparison
This table illustrates the varying sugar content of different biscuit types based on available data, focusing on the average sugar per 100g where possible.
| Biscuit Type | Example | Sugar per 100g | Notes |
|---|---|---|---|
| Iced Biscuit | McVitie's Iced Gems | 43.5g (average) | The high icing content drastically increases sugar. |
| Chocolate Wafer | Fully Coated Wafer | 34.7g | Coating adds significant sugar and fat. |
| Custard Cream | Standard Brand | 29.8g | The cream filling and biscuit combine for high sugar. |
| Plain Digestive | Standard Brand | 16.6g | Lower than filled/coated versions, but still contains sugar. |
| Shortbread | Standard Brand | 17.5g (average) | One of the lowest average sugar contents for a sweet biscuit. |
Healthier Biscuit Choices and Smarter Snacking
Reducing sugar intake doesn't mean giving up biscuits completely. The key is moderation and informed choices.
- Opt for Plain Biscuits: Choose plain varieties like oat biscuits or simple shortbread over those with fillings, icing, or chocolate. These have a lower average sugar content.
- Control Portions: Instead of eating several high-sugar biscuits, stick to one or two and pair them with a healthier snack to satisfy cravings.
- Read Labels Diligently: Make it a habit to check the ingredients and nutritional table of new products. Look for low-sugar criteria (<5g per 100g).
- Consider Alternatives: Swap sugary biscuits for healthier, unprocessed snacks like a handful of nuts, seeds, or fresh fruit.
Conclusion
While many biscuits offer a satisfying treat, they are often a hidden source of high sugar intake. By understanding which specific biscuits and biscuit types are highest in sugar—including iced, chocolate-coated, and cream-filled varieties—you can make more informed choices. The ability to read and understand food labels, including the 'per 100g' values and sugar synonyms, is the most powerful tool for identifying and managing your sugar consumption. Enjoying sweet biscuits in moderation, alongside healthier snack alternatives, is the best approach for a balanced diet. For more detailed information on food labelling and sugar intake, see the NHS guide on sugar.
High Sugar Biscuits: Final Verdict
While many biscuits are high in sugar, the highest levels are consistently found in varieties with added toppings and fillings. Being an informed consumer who reads labels is key to navigating the snack aisle effectively and making better choices for your health.
