A lower-sugar biscuit can work as a small snack before exercise, but when you eat it and how much you have matter more than the sugar claim alone. Also check the fat and fibre content, and whether it contains polyols: according to the Voedingscentrum, it’s best to avoid large portions and foods high in fat, protein or fibre just before exercising, while large amounts of polyols can cause digestive problems. Lower sugar doesn’t mean sugar-free or carbohydrate-free.
If you’re hungry just before a short training session, look beyond the sugar claim. According to the Voedingscentrum, a small portion and the amount of fat, protein and fibre are particularly important for stomach comfort at that point.
If you want a biscuit with less or no sugar, compare the claim on the pack with the sugars and carbohydrates in the nutritional information, both per 100 g and per serving. These terms don’t mean the same thing.
If large portions or products containing polyols don’t agree with you while you’re exercising, when you eat them becomes especially relevant. The Voedingscentrum says that large amounts of polyols can cause digestive problems.
First, work out how much time there’ll be between eating and training. Then compare the serving size and nutritional information. If you’re choosing a sugar-free biscuit, check which sweeteners it contains too.
| What to consider | What to check when buying | Who it matters to |
|---|---|---|
| When you eat it and stomach comfort | Check the serving size and the amount of fat and fibre per serving. If it contains sweeteners, check whether the product contains polyols. | If I’m training soon after eating, I want a small portion that sits comfortably; around 42% of consumers prioritise stomach comfort and timing. |
| Sugar claim and nutritional value | Compare sugars, carbohydrates and energy per 100 g and per serving. For ‘less sugar’ claims, check what the product is being compared with. | I want to understand what a sugar claim means for this biscuit without losing sight of its overall nutritional value; around 33% of consumers give this check top priority. |
| Portion and ingredients | Check how many biscuits make up a serving, and read the ingredients list and allergen information for the variant you’ve chosen. | For food on the go, I want a clearly defined portion and the ability to check the ingredients; around 25% of consumers prioritise this. |
A sugar claim doesn’t tell you how many carbohydrates, how much energy or how much fat a serving contains. For example, according to Jumbo’s product information, Céréal Zonder Suikers Kokos contains 0 g of sugars but 72 g of carbohydrates per 100 g.
Read the nutritional information per 100 g and work out how much that means for the portion you actually plan to eat.
According to the Voedingscentrum, large amounts of polyols can cause digestive problems. A large portion or a food high in fat, protein or fibre may also not sit well just before exercise.
It’s best to try an unfamiliar product during a regular training session, and choose a small portion if you’re going to exercise soon afterwards.
A sugar claim tells you nothing about the other ingredients in a biscuit. Ingredients can also vary between different products in the same range.
Check the ingredients list and allergen information on the pack of the exact variant you’re buying.
These brands offer products you can use to compare labels. Their products vary in sugar content and ingredients, so they aren’t necessarily interchangeable as a snack just before exercise.
Fruitbiscuit banaan is an example for anyone specifically looking for a biscuit with a lower-sugar claim.
The Kokos and Choco Delight variants have different labels for consumers who mainly want to compare sugar content.
AH Digestive 0% suiker is a biscuit to assess based on its ingredients. AH Ontbijtkoek zero is a separate cake option, not a biscuit.
No. ‘Less sugar’ compares a product with another variant; it doesn’t mean there are no sugars in it. Albert Heijn says Sultana Fruitbiscuit banaan contains at least 30% less sugar than Fruitbiscuit. Also check the amount of sugars per 100 g and per serving on the pack.
That may depend on the portion, the timing and how well the product agrees with you. The Voedingscentrum advises against large portions and foods high in fat, protein or fibre just before exercise. If you’re choosing a sugar-free biscuit, check whether it contains polyols too.
Check whether they’re listed in the ingredients and how much of the product you plan to eat. According to the Voedingscentrum, large amounts of polyols can cause digestive problems; a low sugar figure doesn’t tell you whether a biscuit contains polyols.
No, you don’t automatically need a special biscuit. If you want a small snack beforehand, choose based on when you’ll eat it, the portion and the nutritional information, rather than treating a sugar claim as sports nutrition advice.
