Are Your Favourite Tea-Time Biscuits Slowly Harming Your Health?

We all have that comforting image in our minds: a hot cup of chai and a plate of biscuits or cookies. They are there at office tea breaks, in our travel bags, in school tiffin’s, and even in hospital waiting rooms. In India, biscuits are more than just snacks. They are part of our culture, a habit passed down generations. But behind that familiar crunch lies a health story most of us do not think about, and it is not a sweet one. Let’s deep dive:

Biscuits and cookies are a staple across Indian households. Nearly 90% of Indians are consuming every month, making up 72% of all bakery product sales. With the market expected to touch ₹1.1 trillion in 2025, they are found in both urban (over 85% penetration) and rural (55%) homes. Cultural rituals, affordability, long shelf life, and heavy advertising have made them a go-to snack for millions (1).

They are tasty, inexpensive, and available in every shop from big supermarkets to the smallest kirana store. Many of us have emotional memories tied to them, the glucose biscuit dipped into hot milk as children, the butter cookies given to guests during Diwali, or the packet of cream biscuits that brightened a school lunchbox. Brands like Britannia and Parle have mastered the art of marketing comfort, tradition, and togetherness.

They are also practical. For busy parents, they are a quick snack to fill a hungry child. For office workers, they are a mid-morning pick-me-up. For travellers, they are a cheap and filling option on the go. Over time, this convenience becomes habit, and habit becomes dependence.

While the emotional bond is strong, the nutritional reality is weak. Most packaged biscuits and cookies are made with refined flour, added sugars, saturated fats, and sometimes trans fats. These ingredients make them calorie-dense but nutrient-poor.

Studies consistently shows that frequent consumption of such ultra-processed foods is linked to:

• Increased risk of obesity, type 2 diabetes, and metabolic syndrome (2, 3)
• Higher risk of heart disease and certain cancers (2, 4)
• Poor glycemic control and weight gain due to high sugar load (5)

To put this in perspective, a small pack of cream biscuits can contain more than 12 grams of sugar, almost three teaspoons along with unhealthy fats. These foods are easy to overeat because they do not make you feel full for long, which means you are more likely to snack again soon after.

Labels like “sugar-free,” “high-fiber,” or “diabetic-friendly” can be misleading. Research shows these products may still contain starches, maltodextrin, and refined flours that raise blood sugar almost as much as regular biscuits (6, 7). While they may reduce some sugar content, they often keep the same high calorie and fat levels.

For example, a “sugar-free” digestive biscuit may have less sugar but still carry 70–80% of its calories from refined carbs and fats. Eating several of these thinking they are “safe” can still cause blood sugar spikes and weight gain.

Most shoppers in India still focus only on expiry dates, front pack claims and brand names. Very few read and understand nutrition panels. Learning to scan for hidden sugars like glucose syrup or maltodextrin and harmful fats like partially hydrogenated oils can help you make better choices and avoid marketing traps (8).

It is also useful to check serving sizes. A label may say “per 100g” but you might think in terms of “per packet” and the packet may contain twice the calories you expect.

It is unrealistic to expect people to stop eating biscuits altogether, especially when they hold cultural and emotional value. The healthier approach is mindful consumption. Here are a few tips:

1. Limit frequency: Treat biscuits as an occasional snack, not a daily habit.
2. Control portions: Stick to two small biscuits at a time rather than half a packet.
3. Pair with protein or fiber: Eat them with a handful of nuts or a cup of milk to slow sugar absorption.
4. Choose better options: Look for biscuits made with whole grains, no trans fats, and less than 5g of added sugar per serving.
5. Avoid mindless eating: Do not eat straight from the packet. Serve yourself a portion and put the rest away.
6. Balance your day: If you have biscuits at tea time, cut down on other processed carbs in your meals.

Mindful eating helps you enjoy the taste and tradition of biscuits without letting them harm your health over time.

Biscuits and cookies will likely always have a place in our homes. The key is moderation and awareness. If you truly care about your health, treat them as an occasional indulgence rather than a daily habit.

Unbox Health has rated a few of your favourite tea-time biscuits and cookies. Check them out.