Most of us start the day with a cup of coffee or tea relished with biscuits, and this is an everyday ritual in many Indian homes. Yes, biscuits are one of the most famous snacks across the globe. They are easy to store, convenient, cost-effective, and available in a broad range of flavours. But with growing health awareness, a common question arises: Are biscuits a healthy snack? Then dive into this article to explore their nutrition, health benefits and risks, and better options you can choose.
What Is A Biscuit?
Biscuit, refers to sweet or savoury baked products made primarily from refined flour, sugar, fats, and sometimes additives or preservatives. In India and the UK, it often refers to a crunchy, cookie-like snack, while in the U.S., it may refer to a soft, bread-like item.
Also Read: Healthy Indian Snacks: 5 Reasons Why You Should Eat Intermittently. Recipes Inside
Nutritional Profile of Common Packaged Biscuits (per 100g)
Nutrient Average Quantity
Calories 450–500 kcal
Carbohydrates 65–75 g
Sugar 20–30 g
Fat 15–25 g
Saturated Fat 8–12 g
Protein 5–7 g
Fiber 1–2 g (low)
Sodium 300–500 mg
Note: Nutrition values vary by brand and type (e.g., cream-filled, digestive, multigrain).
Pros of Eating Biscuits
Convenient
Easy to carry and store, biscuits are a quick option for people on the go and offer a quick boost of energy. However, ensure to have whole grain and sugar-free ones.
Long Shelf Life
Biscuits last for weeks or months without refrigeration, making them a practical emergency snack.
Quick Energy Boost
Biscuits are loaded with carbohydrates and sugar, which provide instant energy and fuel the body, especially during travel or long work hours.
Cons of Eating Biscuits
High in Sugar
Most biscuits are packed with simple sugar and refined flour (maida), which can surge blood sugar levels and contribute to weight gain.
Loaded With Saturated Fats/ Trans Fats
Commercial biscuits often contain hydrogenated oils or margarine, which are harmful to health. Regular intake of biscuits may result in weight gain, and an increase in lipid profile and may be harmful to heart health.
Low in Nutritional Value
Biscuits are low in fiber, vitamins, or minerals making them a source of “empty calories." They are devoid of essential nutrients that can lead to weight gain, blood sugar fluctuations, inflammation, cardiovascular issues and indigestion.
Preservatives
Biscuits and cookies contain preservatives like Butylated hydroxyanisole (BHA) and Butylated hydroxytoluene (BHT). Studies suggest that they both are harmful to human health. Besides this, biscuits also have Sodium Benzoate, which is linked with certain types of DNA damage and other health anomalies.
Addictive
Due to their incredible taste and crunchy texture, it’s easy to eat more than intended, leading to excessive calorie intake.
Potential Side Effects
Results in weight gain due to overconsumption of calories and simple sugar.
High risk of diabetes due to high glycaemic value.
High cholesterol and heart-related issues from trans fats.
Digestive issues from low fiber and high preservatives.
Blood sugar spikes are especially dangerous for diabetics..jpg)
Healthier Alternatives to Biscuits
Choose from some of these healthier and nutrient-dense snack options:
Whole grain crackers are loaded with fiber and more filling.
Fresh fruits are a powerhouse of nutrients and a guilt-free substitute for sugary snacks.
Unsweetened granola renders a crunchy and energy-boosting with vital nutrients.
Roasted Bengal gram, groundnuts, and boiled legumes are loaded with protein and fiber
Nuts and seeds are packed with healthy fats and micronutrients
Homemade oat cookies help to regulate sugar levels and keep you satiated.
Are Biscuits a Healthy Snack?
While biscuits can serve as a snack for a quick energy boost on an occasional basis, they are not a healthy everyday option due to their high sugar, fat, and low nutrient value. Regular consumption may lead to health problems in the long run.
To maintain your well-being and lead a healthier lifestyle, it's better to limit your intake of biscuits and replace it with nutrient-dense snacks like fruits, nuts, and whole grains.
Frequently Asked Questions
Are Digestive Biscuits Healthier?
Yes, in moderation as it contains whole grains and slightly more fiber but may still have added sugar and fats.
Can Diabetics Eat Biscuits?
Diabetic patients should avoid sugary biscuits. Choose low-GI load or sugar-free varieties in moderation and only with medical advice.
Are Homemade Biscuits Better?
Yes, especially if made with whole-grain flour, minimal sugar, and healthy oils.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
Biscuits: a systematic review and meta-analysis of improving the nutritional quality and health benefits
Mahamadé Goubgou, Laurencia T. Songré-Ouattara, Fabrice Bationo, Hagrétou Lingani-Sawadogo, Yves Traoré & Aly Savadogo
https://fppn.biomedcentral.com/articles/10.1186/s43014-021-00071-z
Functional Biscuits, a Healthy Addition to Your Coffee Break—Evaluating Consumer Acceptability and Willingness to Pay
Emanuele Blasi 1, Eleonora Sofia Rossi 1,*, Roberta Pietrangeli 2, Marco Nasso 1, Clara Cicatiello 1, Samuela Palombieri 3, Francesco Sestili 3
https://pmc.ncbi.nlm.nih.gov/articles/PMC11171973/
