High Sugar in Biscuits Can Trigger Weight Gain and Diabetes
Most commercial biscuits contain high levels of added sugar. While a single biscuit might seem harmless, frequent consumption quickly adds up. The body converts excess sugar into fat, especially around the abdomen, increasing the risk of obesity.
Excessive sugar intake also causes spikes in blood glucose levels, prompting the pancreas to produce more insulin. Over time, this can lead to insulin resistance,a major contributor to type 2 diabetes. According to WHO guidelines, adults should limit sugar intake to less than 10% of total daily energy. A pack of biscuits can easily exceed this limit, especially if consumed daily with tea or as snacks.
Refined Flour in Biscuits Lowers Nutritional Value
Most biscuits are made with refined wheat flour or maida, which is stripped of fiber and essential nutrients during processing. Refined flour has a high glycemic index (GI), which means it raises blood sugar levels rapidly.
Unlike whole grains, maida lacks fiber, making biscuits less filling and promoting overeating. This can lead to poor digestion, irregular bowel movements, and eventually issues like constipation and sluggish metabolism. The absence of complex carbohydrates and essential micronutrients makes biscuits an empty-calorie food high in energy but low in nutrition.
High Trans Fats and Saturated Fats in Biscuits Raise Cholesterol Levels
Many biscuit brands use hydrogenated oils or vanaspati to increase shelf life and texture. These fats are high in trans fats and saturated fats, both of which are harmful to heart health.
Regular consumption of such fats increases bad cholesterol (LDL) while lowering good cholesterol (HDL). This imbalance raises the risk of clogged arteries, high blood pressure, and eventually heart attacks. According to the American Heart Association, trans fat intake should be kept as low as possible preferably zero. Yet, many biscuits still contain these harmful fats.
Excess Salt in Biscuits Can Disrupt Blood Pressure Control
Though they taste sweet, most biscuits also contain added salt for flavor and preservation. Excessive sodium intake can raise blood pressure, especially in people already at risk of hypertension.
A high-sodium diet also forces the kidneys to work harder, increasing the risk of kidney disease in the long run. Many people overlook the salt content in biscuits because it isn’t prominently listed, making it a hidden dietary risk.
Biscuits May Contain Harmful Preservatives and Additives
To increase shelf life and taste, biscuits often include artificial preservatives, colors, and flavor enhancers like BHA (butylated hydroxyanisole) and BHT (butylated hydroxytoluene). Studies suggest that long-term exposure to such chemicals may affect liver function and act as endocrine disruptors.
Certain flavorings can also cause allergic reactions or digestive issues in sensitive individuals. Over time, a build-up of these additives in the body may contribute to toxicity, especially when combined with a diet already high in processed foods.
Frequent Biscuit Consumption Can Lead to Habitual Snacking and Emotional Eating
Biscuits are often marketed as comfort snacks, making them easy choices for emotional eating. The high sugar and fat content stimulate the brain’s reward system, similar to addictive substances. This can create a cycle of habitual snacking, where one craves biscuits even when not hungry.
Emotional eaters may turn to biscuits during stress or boredom, further increasing calorie intake and the likelihood of weight gain. Over time, this behavior can contribute to disordered eating patterns and poor mental well-being.
Overeating Biscuits Can Affect Children’s Health and Development
Children are particularly vulnerable to the health risks of biscuits. Frequent consumption of high-sugar, high-fat snacks can lead to childhood obesity, dental cavities, and poor concentration.
Biscuits may replace healthier snacks like fruits, nuts, or whole grains, depriving children of essential nutrients like calcium, iron, and protein. Additionally, early exposure to ultra-processed foods can set long-term dietary habits that are hard to break.
Moderation Is Key When It Comes to Biscuits
While enjoying a biscuit or two occasionally is unlikely to cause harm, regular or excessive consumption can negatively impact your health in many ways from weight gain and high cholesterol to chronic diseases and poor digestion. If you love biscuits, consider healthier alternatives made from whole grains, low sugar, and no trans fats. Always read nutrition labels carefully, and try to limit intake as part of a balanced diet.