Think Maida is Harmless? Here’s What Science Says

Maida, also known as refined flour or all-purpose flour, is a common ingredient in Indian cooking, found in everything from rotis and snacks to biscuits, pizzas, and pastries. It is made by stripping wheat of its bran and germ, leaving behind only the starchy part. Since maida has a naturally yellowish color, it is often treated with chemicals to make it appear bright white and more appealing. ¹

While maida makes food soft and tasty, the refining process removes all its nutrients, making it low in fiber, vitamins, and minerals. ² It is also a rich source of gluten, the main storage protein in wheat. While gluten helps give dough its stretchy texture, it has been linked to various health concerns, especially for those with sensitivities. ³

Because of this, regular consumption of maida may not be the best choice for overall health. Let's explore how it affects the body and why switching to healthier alternatives can make a big difference!

1. Insulin Resistance and Type 2 Diabetes

Maida is made by removing the bran and germ, leaving only the starchy part of the wheat grain. This makes it high in starch, low in fiber, and a high-glycemic food. Eating maida causes rapid spikes in blood sugar levels, leading to blood sugar crashes that make you feel tired and hungry soon after. Over time, these constant fluctuations can increase insulin resistance, making it harder for your body to control blood sugar, which is a major risk factor for Type 2 diabetes and heart disease. ⁴

2. Weight Gain and Obesity

Refined carbohydrates like maida are quickly digested, leading to sudden hunger and cravings shortly after eating. This can make you eat more, leading to overeating and weight gain. Maida-based foods like white bread, biscuits, and pastries also lack fiber, which means they don’t keep you full for long. ⁵ Plus, processed foods with maida can trigger leptin resistance, making it harder for your brain to recognize when you’re full. This leads to uncontrolled appetite and obesity over time. ⁶^,⁷

3. Gut Health Problems

The shift from traditional fiber-rich Indian foods to a Western-style diet high in maida and refined carbs has damaged gut health. These processed foods lack prebiotic fiber, which is essential for good gut bacteria. A poor gut microbiome leads to gut inflammation, bloating, acidity, and digestive issues. Over time, this can contribute to chronic gut problems and weakened immunity. ⁸^,⁹

4. Increased Risk of Heart Disease

Maida is stripped of fiber, vitamins, and essential nutrients, making it an empty calorie food. This lack of fiber plays a big role in raising bad cholesterol (LDL), increasing inflammation, and causing insulin resistance—all of which are major risk factors for heart disease. Studies show that replacing refined grains with whole grains can lower cholesterol, improve blood circulation, and protect the heart. ¹⁰^,¹¹

5. Hypertension (High Blood Pressure)

Eating too much maida can lead to frequent blood sugar spikes, which trigger oxidative stress, inflammation, and insulin resistance—all of which contribute to high blood pressure. ¹² Excess insulin further worsens the situation by making the kidneys retain more salt and water, causing fluid buildup that raises blood pressure. It also overactivates the nervous system, tightening blood vessels and making it harder for blood to flow smoothly. ¹³ Over time, these effects increase the risk of hypertension and heart problems. This is why people who consume a diet high in refined carbs like maida are more likely to struggle with blood pressure issues. ¹²

6. Polycystic Ovarian Syndrome

PCOS, a common hormonal disorder in women of reproductive age, affects many Indian women. One major factor is the consumption of refined carbohydrates, which have a high glycemic index (GI) and glycemic load (GL) but lack fiber. ¹⁴ These diets are linked to PCOS and insulin resistance, which often go hand in hand. ¹⁵

7. Acne

A diet high in sugar and refined grains (common in the Western diet) can worsen acne by quickly raising blood sugar levels. This increases insulin and IGF-1, which trigger excess oil production and boost hormones that lead to breakouts. ¹⁶

By now, it’s clear that maida doesn’t just add fluffiness to your favorite foods—it also strips away essential nutrients and harms your health in multiple ways.

That’s why switching to complex carbohydrates is a smarter choice. Whole grains like millets, quinoa, and brown rice, along with fiber-rich legumes and vegetables, provide slow-releasing energy, keep blood sugar stable, and support a healthy gut microbiome.

By making this simple switch, you’re not just avoiding the harmful effects of maida but also setting the foundation for long-term health and wellness. Small dietary changes can make a big impact—so why not start today?