Roasted Masala Papad: Managing Blood Sugar with this crunchy snack – tips and mindful consumption

Roasted Masala Papad's its Impact on Blood Sugar Levels

Roasted masala papad, a popular Indian snack and appetiser appreciated for its crisp texture, often prompts questions about its influence on blood sugar levels. While it can be a reasonable choice, particularly when made from lentil flour and consumed thoughtfully, several factors including portion size and accompanying foods determine its ultimate glycemic effect.

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Composition and Initial Blood Sugar Response

Typically made from lentil flour, papads are thin and, in single servings with vegetable toppings like onion, tomato, and coriander, may exhibit a minimal immediate impact on blood glucose. A test using a Continuous Glucose Monitor (CGM) on an individual consuming urad dal roasted papad with such toppings reportedly showed no significant blood sugar spike two hours post-consumption, attributed to the low carbohydrate load of a small, thin portion. However, papads can also contain refined flour, which may contribute to a higher Glycemic Index (GI).

Portion Control and Accompaniments

The critical determinant of masala papad's effect on blood sugar is portion size. Consuming larger quantities increases the intake of refined flour, potentially leading to a mild to moderate rise in blood sugar (approximately 20 to 50 mg/dL) within 30 to 60 minutes. Furthermore, what papad is paired with is essential. Consuming it alongside high-fibre, low-GI foods like fresh vegetable salads can help minimize the overall glycemic impact. Conversely, pairing it with sugary beverages or other high-GI foods can cause a more significant spike in blood sugar levels.

Expert Advice on Consumption

Clinical dietitians suggest that roasted papad, being preferable to the fried variety, can be a part of a balanced diet in limited quantities, even for individuals managing diabetes. However, daily consumption is generally not advised due to potentially high sodium content in commercially prepared papads and the less healthy aspects of deep-frying if that method is chosen. The proteins and fibre from the lentil flour are beneficial, but moderation is better.

Roasted masala papad can be enjoyed as a snack without causing major blood sugar disturbances if consumed mindfully. Limiting portions, opting for roasted over fried versions, and pairing it with ample high-fibre toppings like chopped vegetables are advisable. One needs to manage glycemic impact and healthy eating patterns.