Maida in Indian Snacks Raises Diabetes Risk

A recent study in Diabetes Care India found that consuming maida-based snacks twice daily raises postprandial blood glucose by 40-60 mg/dL. This is particularly concerning in India, where diabetes affects over 77 million people. Maida is a common ingredient in Indian snacks, including biscuits, white bread, and namkeen, making it a significant public health concern.

Maida, also known as refined wheat flour, has a high glycaemic index of 70-90, similar to pure glucose. While there is no specific E-number for maida, its high glycaemic index exceeds the WHO's recommended daily intake. In India, the FSSAI has set limits for the glycaemic index of foods, but maida-based snacks often exceed these limits, putting consumers at risk.

Glycaemic index (GI) measures how quickly a food raises blood sugar, on a scale where pure glucose = 100. Based on India's Food Composition Tables (IFCT 2017), the common flours used in Indian cooking rank very differently: Maida (refined wheat flour) — GI approximately 85; Rice flour — GI approximately 72; Whole wheat atta — GI approximately 62; Besan (chickpea flour) — GI approximately 44. This is the specific, checkable number that explains why swapping a maida-heavy snack for a besan- or atta-based one meaningfully changes its blood sugar impact — it isn't just "refined is bad, whole grain is good" in the abstract, it's an 85-vs-44 real difference for an equivalent-sized serving.

Most popular Indian biscuit brands derive roughly 70-80% of their flour content from maida rather than whole wheat or multigrain blends — this applies broadly across the mass-market biscuit category, not just one brand. Beyond biscuits, maida is the primary flour in: white bread (pav, sliced bread), most bakery items (puffs, cream rolls, pastries), many packaged namkeen coatings, and fast-food items like samosas and kachoris. Checking whether a product's ingredient list leads with "whole wheat flour" or "maida/refined wheat flour" as the first ingredient is the fastest way to gauge which category it falls into.

Consuming high-glycaemic index foods like maida causes a rapid spike in blood sugar levels, triggering an insulin response. This can lead to insulin resistance, a precursor to type-2 diabetes. A study by the American Diabetes Association found that high-glycaemic index diets increase the risk of type-2 diabetes by 38%. The pancreas is particularly affected, as it struggles to produce enough insulin to regulate blood sugar levels.

Pre-diabetic individuals, particularly those with a family history of diabetes, are most at risk from consuming maida-based snacks. In India, this population is significant, with over 100 million people estimated to be pre-diabetic. Children and adolescents who consume maida-based snacks regularly are also at risk, as their developing bodies are more susceptible to the effects of high-glycaemic index foods.

Is a small amount of maida okay occasionally? Yes — the concern is habitual daily consumption at volume, not occasional treats; the GI comparison above is most relevant for foods eaten regularly.

What's the easiest maida substitute? Besan (chickpea flour) has the lowest GI of the common alternatives (~44) and works well in many snack and flatbread recipes; whole wheat atta (~62) is the more familiar everyday swap for bread and rotis.

How can I tell if a packaged product is maida-heavy just from the label? Check ingredient order — flour listed first, and specifically as "refined wheat flour" or "maida" rather than "whole wheat flour," signals a maida-dominant product.

AaharIQ's AI-powered food scanner can detect maida in packaged snacks, providing a personalized safety verdict based on your health profile. Simply scan the label, and AaharIQ will flag maida and other high-glycaemic index ingredients, helping you make informed choices. Download AaharIQ for free at aahariq.com and start protecting your health from the risks of maida-based snacks today.