Love Papad? Here’s How It Can Raise Your Sugar Fast
Crispy, spicy, and tangy masala papad is a favourite starter for many. But did you know that this seemingly light snack could raise your blood sugar? A recent study published in the Journal of Nutritional and Metabolic Health Sciences has revealed that papad, especially when made from rice flour, has a high glycemic index (GI) of 70. This means it can cause a sharp spike in blood glucose levels, making it a concern for people with diabetes or those at risk.
Why Masala Papad Raises Blood Sugar
Masala papad is often made from rice flour, which is rich in fast-digesting carbohydrates. Once eaten, these carbs quickly convert into glucose in the bloodstream. Because of its high glycemic index, papad is digested rapidly, leading to a sudden rise in blood sugar.
For people with diabetes, insulin resistance, or prediabetes, these quick spikes can be especially difficult to manage. While the snack may look harmless, its impact on glucose control should not be underestimated.
What the Study Revealed
The research team assessed both the glycemic index (GI) and the glycemic load (GL) of rice flour papad. Here’s what they found:
- High GI (70): Foods with a GI above 70 are considered high and raise blood sugar quickly.
- Moderate GL: The overall effect depends on portion size. Smaller amounts cause less impact, while larger servings can trigger more significant spikes.
In simple terms, eating one papad may not cause a huge issue for everyone, but eating multiple pieces or pairing it with other high-carb foods increases the risk of blood sugar fluctuations.
How to Enjoy Masala Papad Without Spikes
The good news is you don’t have to give up masala papad entirely. With a few smart tweaks, you can make it friendlier for your blood sugar:
- Add fiber-rich toppings: Load your papad with onions, tomatoes, cucumbers, or other raw veggies. The extra fiber slows down carb absorption.
- Choose roasted, not fried: Roasted papad has less unhealthy fat and a slightly lower glycemic effect compared to deep-fried versions.
- Watch your portions: Stick to one or two papads rather than eating several in one sitting.
- Skip sugary drinks: Pair with water, buttermilk, or unsweetened beverages instead of colas or sweet juices, which can worsen sugar spikes.
Why Portion Control Matters
When it comes to foods like masala papad, portion control is key. While the GI tells us how quickly a food can raise blood sugar, the GL shows how much it will raise it, depending on the amount eaten. By limiting portions, you can enjoy the taste without putting too much strain on your glucose levels.
Conclusion
Masala papad may feel like a light appetizer, but its high glycemic index means it can raise your blood sugar faster than you think. However, by eating it in moderation, choosing roasted versions, and pairing it with fiber-rich vegetables, you can still enjoy this traditional snack as part of a balanced diet.
For those managing diabetes, mindful eating makes all the difference. Remember, it’s not just about what you eat but also how much, when, and what you pair it with.
Source: Inputs from various media Sources
I’m a pharmacist with a strong background in health sciences. I hold a BSc from Delhi University and a pharmacy degree from PDM University. I write articles and daily health news while interviewing doctors to bring you the latest insights. In my free time, you’ll find me at the gym or lost in a sci-fi novel.
- Health News and Updates,People Forum
- 29 September 2025
- 15:00
