“Why Maida Is a Hidden Enemy for People With Diabetes: Glycemic Index, Insulin Spikes and Belly Fat Explained”

What exactly is maida?

• Maida is refined wheat flour made by removing the bran and germ, leaving mainly the starchy endosperm.

• This process strips away most fibre, vitamins and minerals, making maida an energy‑dense, low‑nutrient and low‑satiety carbohydrate source.

Glycemic index: why maida spikes sugar

• Glycemic index (GI) measures how quickly a carbohydrate food raises blood sugar compared to pure glucose; high‑GI foods push sugar up rapidly.

• Maida typically has a high GI (around 80–85) and high glycemic load, so it digests fast and leads to sharp post‑meal blood sugar spikes, particularly problematic for people with diabetes.

Insulin spikes and insulin resistance

• When blood sugar rises quickly after maida‑rich foods, the pancreas releases a large amount of insulin to push glucose into cells.

• Frequent sugar and insulin surges from high‑GI refined carbs are linked to increasing insulin resistance over time, raising the risk of type 2 diabetes and heart disease.

How maida fuels belly fat

• Maida‑based foods are calorie‑dense but low in fibre and protein, so they do not keep you full for long, leading to repeated snacking and higher total calorie intake.

• High insulin levels favour fat storage, especially around the abdomen, and diets rich in refined carbs like maida are associated with weight gain, central obesity and features of metabolic syndrome.

Hidden maida in daily Indian foods

• Common Indian foods with significant maida include bakery bread, biscuits, buns, pizzas, burgers, noodles, samosa/kachori coverings, bhatura, naan, parotta, pastries and many packaged snacks.

• Because labels often use terms like “refined wheat flour” or mix small amounts of whole grains, many people underestimate how much maida they consume daily.

Impact on gut health and cravings

• Maida is low in fibre, so it moves slowly through the gut, contributing to constipation, sluggish digestion and poor gut microbiome diversity when eaten in excess.

• The rapid spike‑crash pattern of blood sugar after maida can cause fatigue, headaches and cravings for more refined carbs, creating a cycle of overeating.

Smarter flour choices for diabetics

• Better everyday options include whole wheat atta, multigrain mixes with genuine high‑fibre grains, and traditional millets like jowar, bajra, ragi, as well as besan and oats.

• These alternatives usually have lower GI, higher fibre and more micronutrients, which improve satiety, reduce post‑meal glucose spikes and support long‑term weight and diabetes control.

How to reduce damage if you eat maida

• Combine maida‑based items with protein (paneer, dals, eggs), healthy fats (nuts, seeds, ghee in moderation) and fibre (salads, vegetables) to slow glucose absorption and flatten spikes.

• Limit portion size, avoid back‑to‑back maida meals, read labels for “refined wheat flour/maida” at the top of ingredient lists, and keep maida foods for rare occasions rather than daily staples.

1. https://continentalhospitals.com/blog/zero-maida-bread-is-it-really-healthier-for-you/
2. https://www.bluecircle.foundation/food/maida-flour
3. https://pmc.ncbi.nlm.nih.gov/articles/PMC5037128/
4. https://www.facebook.com/kokilabenhospital/posts/refined-flour-or-maida-is-high-in-carbohydrates-carbohydrates-help-in-the-secret/2244013885656786/