Understanding the Glycemic Impact of Biscuits (NFS)
Biscuits are a beloved staple in many diets around the world. Whether enjoyed with gravy, jam, or on their own, these fluffy quick breads can significantly impact blood sugar levels. Let’s dive into the glycemic profile and nutritional breakdown of standard biscuits.
Glycemic Index and Load
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Biscuits (NFS) have a very high glycemic index of 92. This places them among the foods that cause the most rapid increase in blood sugar levels. For comparison, pure glucose has a GI of 100, making biscuits nearly as impactful on blood glucose.
The glycemic load is 37.08 for a 100g serving, which is considered extremely high. Generally, a glycemic load above 20 is considered high, so biscuits far exceed this threshold.
Nutritional Breakdown
A 100g serving of biscuits (NFS) contains:
- Calories: 370
- Protein: 7.08g
- Fat: 18.9g
- Carbohydrates: 42.8g
- Fiber: 2.5g
- Sugar: 3.88g
- Net Carbs: 40.3g
Understanding the Impact
The high glycemic index and load of biscuits can be attributed to their refined flour content and cooking process. When consumed, the starches in biscuits are quickly broken down into glucose, causing a rapid spike in blood sugar.
Who Should Be Cautious?
Individuals with the following conditions should be particularly mindful of biscuit consumption:
- Diabetes (Type 1 and Type 2)
- Insulin resistance
- Metabolic syndrome
- Those trying to manage weight
Healthier Alternatives
If you enjoy biscuits but want to reduce the glycemic impact, consider:
- Whole grain biscuit varieties
- Almond flour or coconut flour biscuits
- Smaller portions paired with protein and healthy fats
- Adding seeds like flax or chia to increase fiber content
Bottom Line
With a glycemic index of 92 and glycemic load of 37.08, biscuits should be considered an occasional treat rather than a dietary staple for those monitoring blood sugar levels. The high carbohydrate content (42.8g) with relatively low fiber (2.5g) contributes to their significant impact on blood glucose.
When enjoying biscuits, consider portion size and what you pair them with – proteins and fats can help moderate the glycemic response when consumed alongside high GI foods.