Maida, or refined wheat flour, is almost unavoidable in modern diets. From bakery items to snacks labelled as multigrain, it is found in foods you least expect. The reason it is best avoided is that, while it lends softness and lightness to foods, it lacks fibre and nutrition. If eaten in excess it can slow digestion, raise blood sugar and even trigger inflammation.
Many people consume maida daily without realising it. Many snacks that appear healthy on the outside may contain maida.
As per health experts and research by the National Institute of Nutrition, processed flour or maida contributes little to health and therefore, moderation is key, particularly in growing children and those with metabolic conditions.
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Here are 10 everyday foods that often contain hidden maida, and why moderation matters:
Brown or multigrain bread: The name might sound healthy, but look closely, many loaves are mostly maida with just a splash of whole grains or colouring. Unless the label says “100% whole wheat” as the first ingredient, you're likely eating refined flour.
Instant noodles: Even the ones advertised as atta noodles often blend in maida to get the texture right. These low-fibre meals can lead to quick energy spikes and crashes, something diabetics and school-going kids should be cautious of.
Bakery biscuits and cookies: Digestive or oat cookies might look like healthier options, but most still use refined flour for structure and longer shelf life. You're often getting more maida than oats.
Pizza bases: Unless you're ordering whole wheat crusts specifically, pizza bases are almost always made from maida. They're soft, yes, but they also cause rapid blood sugar spikes and provide little lasting energy.
Parathas and lachha parathas: Those soft, layered breads may seem indulgent, but they’re often loaded with oil and made entirely with refined flour, especially at restaurants and takeaways.
Ready-made wraps and kathi rolls: Most store-bought wraps, even the ones sold as "whole wheat," use tortillas with a high maida content to keep them pliable and soft. Homemade ones too often mix maida into wheat flour for better texture.
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Cakes and muffins: Baked goodies like muffins and cupcakes rely heavily on refined flour for that delicate crumb. Combine that with sugar and fats, and it’s a triple-whammy for your health.
Bhaturas, kulchas and pooris: These traditional deep-fried favourites are usually made with refined flour, offering minimal fibre and a high glycaemic index.
Samosas, puffs and patties: Bakery items and street snacks use maida-based crusts to get that flaky texture. The result? Lots of empty calories and very little nutrition.
Store-bought pasta: Unless clearly marked “whole wheat” or “semolina,” most packaged pastas are refined flour-based. They cook fast, but offer little in the way of fibre or satiety.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
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