Eating nutritious biscuits in moderation can help meet the increased calorie and nutrient needs during pregnancy. The extra calories from biscuits can help support your baby’s growth and development. According to the CDC, pregnant women need an extra 200-300 calories per day starting in the second trimester.
Biscuits are also a good source of key nutrients like iron, folate, calcium, and vitamin B12 which are especially important during pregnancy. Iron helps prevent anemia while folate is vital for your baby’s brain and spinal cord development. Calcium and vitamin B12 help build strong bones and teeth.
PROS:
- Extra calories and carbs which you need.
- Fortified with good stuff like folic acid to help baby develop healthy.
- Easy to keep around and pop in the microwave.
- Fiber from whole grains helps with the dreaded pregnancy constipation struggle.
- Gotta satisfy those carb cravings! If you need a biscuit, you need a biscuit.
CONS:
- Lots of empty calories and blood sugar spiking refined grains and sugar.
- Not exactly packed with vitamins and protein for you or baby. More like nutrition-empty carbs.
- They can crowd out healthier foods you should be eating, like veggies, fruit, lean protein, etc.
- High fat/sugar biscuits may supply too many simple carbs that get absorbed quickly, causing blood sugar and energy spikes and crashes. Steady energy is preferable.
- Women with gestational diabetes or glucose intolerance usually have to limit biscuit consumption to manage blood sugar. Controlling carbohydrates is important.
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Nutritional Value of Biscuits
The exact nutrition in biscuits can vary based on the type, ingredients, and brand. But most plain biscuits provide:
- Carbohydrates: A 2-inch plain biscuit has about 15-20g carbs. Carbs are the main source of energy for the body.
- Fiber: 1-2g per biscuit. Fiber aids digestion and prevents constipation, which is common in pregnancy.
- Protein: 2-3g per biscuit. Protein is vital for building tissues and supporting fetal growth.
- Fat: Around 5g per biscuit, depending on the recipe. Choose biscuits made with healthy fats like olive oil or avocado oil.
- Calcium: 30-50mg per biscuit. Calcium helps build baby’s bones and teeth.
- Iron: 10-20% Daily Value. Prevents pregnancy anemia.
- Folate: 10-15% DV. Essential for preventing brain/spine birth defects.
- Vitamin B12: 10-20% DV. Supports nerve tissue and red blood cell formation.
When choosing biscuits, look for whole grain options which provide more fiber, vitamins, and minerals than refined flour biscuits. Overall, biscuits can provide key pregnancy nutrients in a tasty package!
Health Benefits of Eating Biscuits During Pregnancy
Here are some of the top reasons why biscuits can be a healthy part of your pregnancy diet:
- Boost Energy: The carbohydrates and calories in biscuits provide an energy boost which can help counter pregnancy fatigue.
- Improve Digestion: The fiber in biscuits promotes regular bowel movements and prevents pregnancy-related constipation.
- Support Fetal Growth: Protein, calories, and nutrients in biscuits aid your baby’s growth and development in the womb.
- Strengthen Bones: Calcium and vitamin D from fortified biscuits support bone health for both mom and baby.
- Prevent Anemia: Iron and folate in biscuits reduce the risk of iron-deficiency anemia, which is common in pregnancy.
- Promote Brain Development: Folate prevents brain and spinal birth defects while choline may boost fetal brain growth.
- Satisfy Cravings: The carbs and flavors in biscuits can satisfy food cravings and comfort food cravings during pregnancy.
- Aid Heartburn: Whole grain or low-sugar biscuits are less likely to cause heartburn compared to spicy or acidic foods.
So feel good about enjoying some yummy biscuits during your pregnancy! Choose healthy whole grain options and watch your portions to reap the nourishing benefits.
How Many Biscuits Can You Eat Per Day When Pregnant?
While biscuits can be very beneficial, it’s important not to overdo it. Here are some tips on healthy portion sizes:
- 1-2 small 2-inch biscuits is a reasonable daily amount for most women.
- Limit to 3-4 biscuits per day maximum, as part of a balanced diet.
- Measure your portions to avoid overeating. One serving of biscuits is about 1/2 cup or 30g.
- Fill up on nutritious foods like fruits, veggies, lean proteins, dairy and switch to biscuits in moderation.
- Go for whole grain or high-fiber options to help you feel full with smaller portions.
- Balance out the extra carbs by also eating protein and healthy fats with your biscuits.
- Drink plenty of water to stay hydrated and prevent overeating.
Listening to your hunger cues and stopping when full will help prevent eating too many biscuits. Aim for a variety of wholesome foods each day, with biscuits as a yummy part of the mix!
Best and Worst Biscuits to Eat During Pregnancy
All biscuits are not created equal when it comes to nutrition. Here are the best and worst options for pregnancy:
Best Biscuits:
- Whole wheat: More fiber, vitamins, minerals than white flour.
- Oatmeal: Provides fiber, iron, and folate.
- Chia seed: High in fiber, protein, omega-3s, calcium, iron.
- Flaxseed: Rich in fiber, omega-3s, magnesium, and B vitamins.
- Fruit-filled: Apple cinnamon, lemon, berry. Count as 1-2 servings of fruit!
- Low-sugar varieties: Look for 5g sugar or less per serving.
- High-protein: Cheese, egg, nut or seed biscuits add extra protein.
- Fortified: Look for options with added iron, folate, vitamin D.
Worst Biscuits:
- White flour: Lacks nutrients compared to whole grain biscuits.
- Butter biscuits: High in saturated fat, low in nutrition.
- Sweet biscuits: Biscuits with icing, filling or coating add extra sugar.
- Processed meat biscuits: Bacon and sausage increase cancer risk.
- Biscuits with trans fats: Avoid biscuits made with hydrogenated oil.
Focus on nutritious whole grain biscuits without too many add-ons for the healthiest options during pregnancy and beyond!
Biscuit Recipes for Pregnant Women
Here are some delicious and nourishing homemade biscuit recipes to try during your pregnancy:
1- Whole Wheat Banana Biscuits
Mashed ripe banana and whole wheat flour make these biscuits extra moist and flavorful. Bananas provide potassium, vitamin C, fiber and magnesium.
2- Spinach Feta Biscuits
These savory biscuits packed with spinach, feta, garlic and herbs give you a boost of iron, calcium, and vitamin K.
3- Blueberry Lemon Biscuits
Bursting with fresh blueberries and tangy lemon zest, these biscuits provide vitamin C and antioxidants.
4- Cheddar Jalapeño Biscuits
For a spicy and satisfying biscuit, try this combo of cheddar, jalapeños, cayenne pepper, and cilantro.
5- Sweet Potato Biscuits
Beta-carotene rich sweet potatoes give these biscuits a vitamin A boost and natural sweetness.
6- Cheesy Chive Biscuits
Buttery, flaky biscuits loaded with cheddar cheese, chives, ranch seasoning, and garlic.
7- Carrot Cake Biscuits
Shredded carrots, raisins, cinnamon and nutmeg give you a bite of carrot cake in biscuit form.
So get creative and whip up some delicious homemade biscuits to nourish you and your baby! Adjust recipes to use whole grain flours, healthy fats, and pregnancy power foods.
Potential Risks and Precautions With Eating Biscuits
While biscuits can be a healthy part of your diet, there are some potential downsides to watch out for:
- Weight gain: It’s easy to overeat high-calorie biscuits leading to excess weight gain. Stick to 1-2 small biscuits per day.
- Blood sugar spikes: Large servings of refined flour biscuits can spike blood sugar. Opt for whole grain and add protein.
- Heartburn triggers: High-fat, spicy or acidic biscuits may worsen pregnancy heartburn. Avoid problem ingredients.
- Gestational diabetes risk: Eating too many refined carbs like biscuits can increase risk of developing gestational diabetes.
- Food-borne illness: Raw dough or uncooked egg biscuits could contain salmonella or E. coli. Cook biscuits thoroughly to avoid illness.
- Allergens: Wheat, eggs, milk and nuts in some biscuits may cause allergic reactions. Check labels if you have food allergies.
FAQs on Biscuits and Pregnancy
Yes, you can enjoy 1-2 small whole grain biscuits daily as part of a balanced diet. Limit portions and avoid overdoing it on biscuits to prevent overeating calories, carbs or fat.
Choose whole grain biscuits made with nutritious add-ins like oats, seeds, nuts, or fruit. Look for options with added iron, folate, calcium, and fiber. Avoid biscuits with hydrogenated oils, icing or high sugar.
Yes, overeating high-calorie biscuits can contribute to excessive weight gain in pregnancy. Stick to reasonable portions of 1-2 small biscuits per day max and balance with other nutritious foods to manage weight gain.
Yes, the fiber in whole grain biscuits can help prevent or relieve constipation issues during pregnancy. Pair your biscuits with plenty of fluids and fiber-rich fruits and veggies too.
It depends on the type. High-fat, acidic or spicy biscuits could worsen heartburn. Opt for plain whole grain biscuits and avoid overeating to minimize risk of heartburn.
