Twiglets: A Healthier Snack Alternative or Ultra-Processed Treat?

Twiglets, the distinctive, twig-shaped snack known for its Marmite-like flavor, are often considered a 'healthier' alternative to traditional crisps. Created in 1929 by adding brewer's yeast to leftover dough, Twiglets are oven-baked rather than fried, contributing to a lower fat content compared to many other popular snacks.

Nutritionists note that Twiglets are made with 80% wholegrain flour, a key differentiator from crisps that typically contain refined carbohydrates. A single packet contains approximately 97 calories, half a gram of saturated fat, minimal sugar, and a small amount of salt. This calorie count is notably lower than the around 130 calories found in most crisp packets.

Nutritional Benefits

Dietitian Helen Bond points out that Twiglets offer a significant amount of fiber and protein. The wholegrain flour contributes fiber, which can help regulate energy release and promote a feeling of fullness. Studies suggest that diets rich in fiber can aid in preventing bowel cancer and supporting gut health, which is crucial for overall well-being, including heart health and immune function.

One packet of Twiglets provides about a tenth of the recommended daily fiber intake, nearly three grams, comparable to the fiber content of a large apple. They are also relatively low in saturated fat, containing only 2% of the daily recommended limit. Saturated fat is linked to increased levels of 'bad' cholesterol, which can pose risks to arterial health and increase the likelihood of heart attacks and strokes.

Furthermore, Twiglets contain about 2.9 grams of protein per packet, roughly equivalent to half the protein found in a medium egg, which further contributes to satiety. The yeast extract in Twiglets also provides B vitamins, essential for energy production by assisting cells in converting food into fuel.

Potential Downsides and Additives

Despite these benefits, Twiglets are not fortified with vitamin B12, unlike Marmite, meaning their contribution to B12 intake is minimal, a vitamin that a significant portion of older adults are deficient in.

A notable consideration is the salt content. A packet contains about 5% of the recommended daily six-gram intake. While generally not problematic for most individuals, those with high blood pressure are advised to monitor their salt consumption throughout the day. However, the salt content of Twiglets is still lower than that of many crisps, with the exception of specific low-salt varieties.

Twiglets also contain additives such as potassium chloride and magnesium chloride, likely used to enhance salty flavor without increasing sodium. Experts caution individuals with kidney disease or those on medications like ACE inhibitors to be mindful of potassium intake. These additives appear low on the ingredients list, suggesting they are present in small quantities.

Expert Verdict and Alternatives

Registered dietitian Nichola Ludlam-Raine suggests that Twiglets can be a better option than many fried or heavily salted snacks, owing to their baked, wholegrain nature, lower saturated fat, and higher fiber content. However, she recommends enhancing their nutritional profile by consuming them with fruits, vegetables, or a source of protein like yogurt.

Ludlam-Raine does not typically recommend Twiglets as a primary healthy snack. She suggests more nutrient-dense alternatives such as fruit with nuts, plain yogurt or kefir with berries, vegetables with hummus, roasted chickpeas, or whole-grain toast with peanut butter, which offer a wider array of vitamins, minerals, protein, and healthy fats.

Helen Bond also highlights that Twiglets are classified as an ultra-processed snack. Therefore, they should not replace minimally processed foods as the primary source of dietary fiber.