Last Updated on December 27, 2020 by Dr Sharon Baisil MD
Maintenance of good health and normal blood sugar begins with healthier food choices. There are a plethora of food items available for the management of one’s diabetic health.
Among the many options, it can often be quite confusing to know everything about everything. So today, we are here to answer some of your related questions. Let us discuss the very common – Papad.
You might be wondering:
- Is Papad good for health?
- What is the Glycemic Index of Papad?
- What are its benefits?
- What are its Daily Limits?
Etc.
Let us get started!
What is Papad?
Before going into further details of Papad’s effects on our health, let us find out what it exactly is. Knowing the basics of its preparation will help us know its nutritional details better.
Papad is a thin, crispy, and round looking Indian food appetizer. It is also called Papadum in many parts of India. It is like a delicate and circular cracker or wafer resembling the Indian flatbread.
Papad is made out of several lentils and Indian spices. The lentils, such as Urad dal, Moong dal, chickpea, etc., are used to make the dough. Along with the ground lentil flours, many other flours, including soya and cereal flours, are mixed.
The dough is also enriched with nutritional chemicals, baking soda, oils, salt and spice mixes, etc. Then it is shaped into a very thin and round chip and allowed to dry out traditionally under the Sun.
Further, these are packaged and made available in various stores and markets. The Papad can also be made at home in your way. It is available in many flavors, ingredients, sizes, shapes, etc.
It is generally roasted or fried. The Papad can be served as a snack, appetizer, a side dish, paired with salads, dips, chutneys, and toppings, made into curries, etc. This delicate disc-like item is a very versatile food option and adds a crispy texture and savory taste to your meal.
Some of the popular Papad of India includes the Bikaner Papad, Gujarati Khichiya Papad, Sabudana Papad, Kerala Papad, etc.
Is Papad good for health?
Now that we know the basic item and processes used in preparing Papad let us move on to the greater question. Is Papad healthy?
The making of Papad and all the good ingredients make it a very healthy food product. It is good for your health and also provides you with several health benefits.
With the goodness of lentils and other spices, Papad counts as a food rich in fiber. It is free of gluten and thus easier on digestion as well.
Not only that, but it is even low in sugars, cholesterol, trans-fat, saturated fats, etc. These count as very important criteria when it comes to healthy food items
In contrast to the beneficial sides of this crispy snack, there are some limitations as well. It is important to know the restrictions to avoid over-consumption of Papad, leading to ill-effects.
Thus, Papad is best for health, when taken in regulated quantities. There are certain issues to consider if you want to add Papad as a healthy diet item.
Just as too much of anything is harmful, so applies to Papad as well. Everyday fried or roasted items can be detrimental to your overall health. Another issue arises with Papad’s spice and salt content that can make it difficult on the stomach and high in sodium.
Therefore, it has both pros and cons. We will tell you what the best way is to include it in your diet. But before that, let us discuss some more important aspects of this crispy snack.
Can diabetics eat Papad (Papadam)?
Yes and No! Well, there is a right way to add Papad to your diabetic diet. Just as the Papad is healthy in limited quantities for others, it is for diabetic patients.
The proteins and fibers from Papad can be beneficial. But on the other hand, the high sodium content or deep-frying can be harmful. Diabetics are advised against having fried foods.
In regulated quantities, the Papad can be a safe item, even in a diabetic health routine. It is best to be vigilant about the effects of it on your health and blood sugars.
To find out more about the effects of Papad on one’s blood sugar levels, let us have a look at its Glycemic Index.
What is the Glycemic Index of Papad?
Among the many indicators of diabetic-safe food items, the Glycemic ranges stand as the most common measures.
The Glycemic Index is a measure of foods ranked from 0 to 100. They are categorized as either safe or unsafe for diabetics based on their carbohydrate content. There are three categories that food is divided into, and all three have varying effects on one’s blood sugar levels.
The following table represents the three Glycemic ranges:
| Sl. No. | Glycemic categories | Ranges |
| 1. | Low Glycemic Index | From 0 to 55 |
| 2. | Medium Glycemic Index | From 56 to 69 |
| 3. | High Glycemic Index | From 70 to 100 |
Now, let us find out about the Glycemic Index of Papad and its effect on blood sugar levels.
The Glycemic Index of Papad has been measured to be 46. This means that the Papad is low in the Glycemic Index count. Therefore, it would not have any extreme effects on diabetic sugar levels.
Papad is low in sugars and hence safe for diabetic health when taken in moderate quantities.
What are the daily limits for eating Papad?
By now, we have come to know that Papad can be both good and bad for one’s health. It has several advantageous effects on our health as well as some harmful ones. Hence, it is clear that Papad has to be taken in regulated amounts to get all the benefits it has to offer.
It is not recommended to include Papad in your daily meals. Regular consumption of Papad can cause discomfort in the stomach.
Fried Papad is not healthy when compared to the roasted variety. But even the roasted Papad cannot be included daily.
A twice or thrice inclusion of Papad in a week is a safe option. It is important to take it in limited quantity and opt for roasted ones instead of oily fried ones.
If you are consuming Moong dal Papads, then it may prove to be less harmful. It is safe to have a Moong dal Papad daily, provided you grill or roast it.
It can be microwaved to avoid any oil inputs. Adding raw cut veggies like – cucumbers, tomatoes, onions, etc., over the Papad as the famous Masala Papad dish adds various vitamins and minerals to it. It assists in keeping the overall dish nutritionally enriched.
What are the Nutritional Values of Papad?
Now that we know that Papad does have many benefits for health when consumed correctly let us look at its nutritional composition.
Macro and Micronutrient distribution:
| Sl. No. | Nutrients available in 100g of Papad | Amount available |
| 1. | Calories | 371 |
| 2. | Total carbohydrates | 60 g (%DV = 20%) |
| 3. | Dietary fiber | 19 g (%DV = 76%) |
| 4. | Total fat | 3 g (%DV = 5%) |
| 5. | Saturated fat | 1 g (%DV = 5%) |
| 6. | Protein | 26 g |
| 7. | Cholesterol | 4 mg (%DV = 1%) |
| 8. | Sodium | 1754 mg |
| 9. | Potassium | 1000mg |
| 10. | Calcium | 143 mg (%DV = 14%) |
| 11. | Iron | 8 mg (%DV = 44%) |
Hence, these are the many nutrients found and their quantities found in 100 grams of Papad.
Let us see how the Papad can be a beneficial food option when added to the diet.
6 Health Benefits of eating Papad
The crispy Papad is an extensively eaten food item all around the country and places other than India. It can make any plain rice and dal meal exciting and tasty.
It is also very healthy, not just as an appetizer when taken in the right amounts, in the right ways. Let us look at the several health benefits of eating Papad.
- Papads are made from lentil flours; thus, they tend to be Gluten-free, as they are free from common flour and wheat varieties. This is very safe for one’s digestive issues and celiac diseases. People allergic to gluten can also enjoy Papad without any worries.
- As an appetizer, it is also a fiber-rich item. Fiber is great for many health conditions, especially Diabetes. Fiber keeps the stomach functional and healthy.
- The protein-content is also high in Papad. It can help in inducing good nutrients in the body.
- Papad encourages good digestion. This is because the simulation produces various enzymes that are secreted to promote metabolism.
- Papad is also a healthy prebiotic item. It is an agent that assists in encouraging the growth of good gut bacteria. This supports digestion as well as absorption of many nutrients.
- When consumed at the end of the meal, it is beneficial in absorbing the fats stuck in the mouth of all the food.
How can Papad be unhealthy?
- Papad is high in sodium. It must not be taken in excess amounts, especially for high blood pressure patients, hypertension, etc.
- The spices can be hard on the stomach and digestion.
- The addition of preservatives can be unhealthy. It can be bad for the heart or cholesterol-related issues.
Hence, it is recommended to have Papad in ‘moderation.’ It is the best way to enjoy your food without risks.
References
- https://pubmed.ncbi.nlm.nih.gov/22574961/
- https://pubmed.ncbi.nlm.nih.gov/30150835/
- https://pubmed.ncbi.nlm.nih.gov/16849112/
- https://pubmed.ncbi.nlm.nih.gov/10945113/
- https://pubmed.ncbi.nlm.nih.gov/31517297/
- https://pubmed.ncbi.nlm.nih.gov/16423068/
- https://pubmed.ncbi.nlm.nih.gov/23522794/
- https://pubmed.ncbi.nlm.nih.gov/15354789/
- https://pubmed.ncbi.nlm.nih.gov/26049995/
- https://foodstruct.com/food/papadum
- https://www.thehealthsite.com/diseases-conditions/6-health-hazards-of-papads-po1214-253682/
great post, i love reading this article. papad is one of my favorite dish , i like eating papad specially with rice and daal.
Good
Thank you