While I travel, while I take diet recalls of my clients or even when I see mother weaning their kids all I can notice is “biscuits are every ones best friend”
You can find them in parties, kitties, board room meetings, infant’s easy to carry food, but the question is, are they really healthy?
Let’s learn about the composition of biscuits and why it’s important to read labels.
- The most common ingredient found in biscuit is Wheat flour aka MAIDA which is very low on fiber. Its most commonly mistaken ingredient, wheat flour is Maida whereas whole wheat flour is the flour which retains all its fiber.
So when you buy biscuits which claim to be with oats or Ragi or high fiber it’s very important to check labels, as the main ingredient for most of them still remains Maida. Therefore adding little of any other ingredient and claiming it to be healthy will not really be relevant.
- Sugars -They are very high on sugars and therefore equally high on calories. Especially the cream biscuits.
- Fats – Whole wheat biscuits / bran biscuits which may have no Maida but they will surely have a high amount of fat, which eventually makes the product unhealthy. This high amount of fat will give the biscuit a soft texture.
- The story doesn’t end here, as the type of fat used in biscuits is another case of concern. The most commonly used fat in biscuits is hydrogenated fat which has detrimental effects on health when taken for a long time.
Also, vegetable fat or hydrogenated fats are baked at a very high temperature which can result into production of Tran’s fat.
Tran’s fats are known to be detrimental for heart health.
Now let’s have a quick look
If you observe the box in red is showing the ingredients which we have to pay attention on , as I mentioned above refined flour is Maida which is 43% in the above product whereas whole wheat is just 20% along with 20%of sugars.
This product claims to be a whole wheat biscuit where the major ingredient still remains maida and we manage to pay double the amount of a normal biscuits thinking it’s healthy.
As you can see here major ingredient is maida with sugar and palm oil – which is high on saturated fat and if taken in high amounts which is not heart healthy if taken for a long time.
Again 67% is Maida, the main ingredient.
The sugar part isn’t that clear but, 25.5g out of 77g which is way too high for few biscuits that we munch on.
I hope these labels are going to prove helpful for you.
So the next time you’re out for shopping, make sure you are reading labels. And if you truly love biscuits prefer the 100% whole wheat biscuits or at least check for the main ingredient.
Another important aspect is to make sure that you have biscuits in controlled portions , like 2-3 biscuits along with your tea (When your too tempted) should be just okay.
You can even bake some biscuits at home using whole wheat J
Putting down one simple recipe for the same –
Whole wheat flour – 1 cup
Baking powder – 1 tsp
Salt – pinch
Ghee – 100g
Powdered jaggery – ½ cup
Cardomom powder – ¼ tsp
Milk – 2 Tbsp
Pre heat the oven at 180 degree for 10 mins.
Grease the tray with butter and flour and keep aside.
Mix wheat flour, baking powder and salt together and sieve it well.
Mix wheat flour and ghee together, add powdered jaggery cardamom powder and mix well using your fingers. Add cold milk and make smooth dough.
Refrigerate it for 15 mins.
Dust the rolling board with flour and roll out the dough with medium thickness. Using a biscuit cutter give it desired shape.
Arrange it on the greased baking tray. Bake in a pre heat oven for 15 mins or until the biscuits start browning on the edges.
Store them in airtight containers and enjoy having them with tea.
Her fitness mantra is “do not start with a diet that has an expiration date, instead, focus on a healthy lifestyle that will last forever”. Disti has completed post graduation in Clinical Nutrition and Dietetics. She is also a certified Diabetes Educator.
She is keen on bringing together her acquired knowledge on nutrition and other health aspects with people’s goals to achieve a healthy life. For her fitness is not being better than someone else; it’s about being better than who we used to be. “We don’t have to be great to start, but we have to start to be great”. So give your best!
She can be reached at email@example.com for any consults.