When choosing a sugar-free biscuit, don’t just look at the words ‘sugar-free’: compare total carbohydrates, polyols, fat, fibre and allergens too. If you’re mainly looking for carbohydrates for a long training session, a compact, low-fibre option that you’ve tried beforehand is a better fit than choosing a biscuit solely because of its sugar claim. Larger amounts of polyols can cause digestive discomfort.
You want to know how much sugar a biscuit actually contains. So check the ‘of which sugars’ figure in the nutrition table: ‘zero’ and ‘no added sugar’ don’t necessarily mean the same thing. A biscuit that’s low in sugar can still contain carbohydrates and polyols.
If eating around a long run can quickly leave you feeling uncomfortable, the amount of polyols, fat and fibre matters, as does how you personally tolerate a portion. The Netherlands Nutrition Centre notes that large amounts of polyols can cause digestive discomfort.
You’re looking for something practical to eat before or during a long training session that you’ve already tried. The Australian Institute of Sport describes compact, low-fibre carbohydrate sources as an option for athletes who find regular food or drinks harder to tolerate before exercise.
First decide whether your main aim is to limit sugar or to find carbohydrates for a training session. A biscuit for an everyday snack and a product you plan to use while running don’t necessarily need to meet the same practical requirements.
When: you’re mainly looking for a biscuit to enjoy as an everyday snack and want to assess its sugar content from the label.
The trade-off: low sugar doesn’t mean low in carbohydrates; take extra care with varieties containing polyols if you plan to eat them around a run.
When: you want to avoid added sugar, but aren’t necessarily looking for a biscuit with virtually no sugar.
The trade-off: ingredients can contain naturally occurring sugars. Check the ‘of which sugars’ figure before treating this as the same as a sugar-free biscuit.
When: you’re mainly looking for a practical source of carbohydrates for a long or intense training session.
The trade-off: this kind of product doesn’t have to be sugar-free. Only use it during a run once you’ve tried the portion and timing in training.
| What to consider | What to check before buying | Who it matters to |
|---|---|---|
| Digestive comfort | Check the polyol content and look for any warning about a laxative effect. Try your planned portion during training first. | If I tend to get stomach or digestive discomfort during a long run, I don’t want to take an unfamiliar biscuit as fuel. Around 36% of consumers put this comfort first. |
| Carbohydrates for training | Compare total carbohydrates per 100 g and per planned portion; also check fat and fibre if you’ll be eating it just before or during a run. | For a long training session, I mainly want something practical to carry that I know I can tolerate. Around 29% of consumers put this need first. |
| Sugar content | Read the ‘of which sugars’ figure and the ingredients list; distinguish ‘no added sugar’ from the amount of sugar in the product. | If I’m choosing a biscuit based on its sugar content, I don’t want to rely on ‘zero’ alone. This is the top buying priority for around 21% of consumers. |
| Allergens and dietary requirements | Check the current ingredients and allergen information on the packaging, including the difference between ‘contains’ and ‘may contain’. | If I have an allergy or a specific dietary requirement, the ingredients in this exact variety need to be suitable. Around 14% of consumers make this check their priority. |
Albert Heijn lists AH Digestive 0% sugar as containing 63 g of carbohydrates per 100 g. Sugar content alone doesn’t tell you the whole nutritional story.
Compare sugars, total carbohydrates, fat, fibre and polyols per 100 g and in the portion you plan to eat.
According to the Netherlands Nutrition Centre, large amounts of polyols can cause digestive discomfort. Products such as AH Digestive 0% sugar also carry a warning about a possible laxative effect if consumed in excess.
Try the same variety, portion and timing during regular training first, along with the drink you plan to have with it.
An Allerhande recipe containing dates is described as having no added sugar, but lists 6 g of sugars per portion. Sugars can also come from ingredients.
Use the ‘of which sugars’ figure in the nutrition table to decide whether a product fits your sugar goal.
The biscuits discussed here differ in their ingredients and allergens. A claim about sugar says nothing about whether a product is suitable if you have an allergy.
Check the packaging of the variety you’ve chosen every time you buy it, even if you’ve bought the product before.
AH Digestive 0% sugar is a biscuit to compare using the information on the label, not automatically a good choice to eat while running.
San Francisco zero is a biscuit labelled ‘0% added sugar’.
Zero Maria is a María biscuit for anyone looking to compare the sugar content of a specific variety.
Chocolate chip cookie zonder suikers is a biscuit variety where the other nutritional values matter too if you’re planning to eat it around a training session.
No, it may still contain sugars from its ingredients. An Allerhande recipe containing dates is described as having no added sugar and lists 6 g of sugars per portion. So check the ‘of which sugars’ figure in the nutrition information for the product you choose.
It depends on the ingredients, the portion and what you’ve already tolerated during training; a sugar claim alone doesn’t make a biscuit suitable fuel for training. The Australian Institute of Sport describes compact, low-fibre carbohydrate sources as a practical option around endurance exercise, while sugar-free biscuits can also contain polyols, fat and fibre.
The warning relates to the polyols in the product. The Netherlands Nutrition Centre says that large amounts of polyols can cause digestive discomfort. Check the label, and don’t try a planned portion for the first time during a long run.
Check the current packaging for the exact variety and look for any ingredients that are relevant to you. The product information discussed here includes wheat and other gluten-containing cereals, among other things; depending on the product, milk, soya, egg, nuts or sesame may also be relevant. Be sure to distinguish between ‘contains’ and ‘may contain’.
