Biscuits are a common comfort food, but their place in a diet managed for diabetes is a frequent question. Because these baked goods are often made with refined ingredients, they require careful consideration regarding their potential impact on blood sugar levels. Understanding the nutritional components of a standard biscuit and how the body processes them is the first step toward making informed dietary choices. This article outlines the factors to consider when including biscuits in a balanced eating plan.
The Role of Carbohydrates in Diabetes Management
Carbohydrates are the primary macronutrient that affects blood glucose levels, serving as the body’s main source of energy. When consumed, the digestive system breaks them down into glucose, which enters the bloodstream. For individuals managing diabetes, the body either does not produce enough insulin or cannot effectively use the insulin it produces to move glucose into the cells. This results in glucose remaining in the blood, leading to a rise in blood sugar levels. Foods containing simple or refined carbohydrates are broken down quickly, causing a faster and higher blood sugar spike compared to complex carbohydrates.
Nutritional Breakdown of a Standard Biscuit
A typical commercially prepared or traditional biscuit is primarily composed of refined white flour, fat, and a leavening agent. The main concern for blood sugar management is the high content of refined white wheat flour. This flour has a high glycemic index, often ranging from 70 to 85, meaning the carbohydrates are rapidly digested and absorbed, causing a quick increase in blood glucose.
The carbohydrate load in one standard biscuit can be substantial, often containing 19 to 27 grams of total carbohydrates per 45-gram serving. A standard biscuit generally contains 8 to 9 grams of fat per serving, much of which is saturated fat from ingredients like butter or shortening. Sweeter varieties, such as glazed or fruit biscuits, also include added sugars, which contribute directly to the overall carbohydrate count and blood sugar impact.
Practical Strategies for Consumption
For those who choose to occasionally enjoy a standard biscuit, several strategies can help mitigate the blood sugar response. Strict portion control is necessary, as the glycemic load increases significantly with serving size. Accurately measuring the amount consumed allows for better calculation of the total carbohydrate load, which is necessary for adjusting insulin or medication.
A practical technique to slow glucose absorption is pairing the biscuit with foods rich in protein and fiber. Consuming the biscuit alongside a source of lean protein, such as eggs or cheese, or fiber-rich vegetables helps buffer the impact of the carbohydrates. Protein and fat take longer to digest than simple carbohydrates, slowing the rate at which glucose enters the bloodstream and leading to a more gradual rise in blood sugar. The timing of consumption can also matter, as eating the biscuit later in the day may result in a less pronounced spike than eating it first thing in the morning when insulin sensitivity may be lower.
Lower-Carb Biscuit Alternatives
A better way to incorporate a biscuit-like treat into a diabetes-managed diet is by exploring ingredient substitutions that reduce the glycemic impact. Flours derived from nuts and seeds are excellent alternatives to refined wheat flour because they are lower in carbohydrates and higher in fiber and healthy fats. Almond flour and coconut flour are popular choices, as they produce a similar texture but have a low glycemic index and minimize blood sugar spikes.
When baking, replacing table sugar with non-nutritive sweeteners, such as stevia or erythritol, eliminates added sugar while maintaining sweetness. Choosing savory options, like cheese or herb biscuits, naturally minimizes the sugar component found in many sweet baked goods. These modifications allow for the enjoyment of a baked good tailored to support stable blood glucose levels.