Health effects of maida or white flour
Know about the health effects of maida, common foods made from maida, and healthier alternatives to it.
Written by Dr. Vasanthasree Nair
Reviewed by Dr. D Bhanu Prakash MBBS, AFIH, Advanced certificate in critical care medicine, Fellowship in critical care medicine
Last updated on 7th Aug, 2025
Introduction
Maida, or refined white flour, is a common ingredient in many foods we eat, such as bread, pasta, pastries, and even some snacks. While it makes food soft and tasty, it lacks essential nutrients and can have negative effects on your health. Let’s explore why maida may not be the best choice for your diet and how you can make healthier food choices.
What is Maida?
Maida is a finely milled, bleached wheat flour that has been stripped of its bran and germ—the parts of the grain that contain most of the fibre, vitamins, and minerals. What remains is mostly starch, which gives a smooth texture but lacks nutritional value.
Consult a Nutritionist for Personalised Advice
How Does Maida Affect Your Health?
1. Low in Nutrients, High in Empty Calories
Since maida is highly processed, it loses most of its natural nutrients like fibre, iron, and B vitamins. Foods made from maida provide quick energy (calories) but little real nourishment, leading to deficiencies over time.
2. Spike Blood Sugar Levels
Maida has a high glycemic index (GI), meaning it gets digested quickly and causes a rapid rise in blood sugar levels. This can be harmful, especially for people with diabetes or prediabetes, as it increases the risk of insulin resistance.
3. May Lead to Weight Gain
Foods made from maida (like white bread, cakes, and biscuits) are calorie-dense but not filling. Since they lack fibre, they don’t keep you full for long, leading to overeating and weight gain.
4. Digestive Problems
Fibre is essential for healthy digestion, but maida has very little of it. Eating too much maida can cause constipation, bloating, and other digestive issues.
5. Increases Risk of Heart Disease
Regular consumption of refined flour has been linked to higher levels of bad cholesterol (LDL) and triglycerides, increasing the risk of heart disease.
6. May Cause Inflammation
Processed foods like maida can trigger inflammation in the body, which is linked to chronic diseases like arthritis, obesity, and even certain cancers.
Common Foods Made from Maida
Common foods include:
White bread
Pastries, cakes, cookies
Pasta and noodles
Pizza crust
Biscuits and crackers
Some fried snacks (samosa, kachori)
Healthier Alternatives to Maida
Instead of refined flour, try these nutrient-rich alternatives:
Whole Wheat Flour – Contains fibre, vitamins, and minerals.
Oats Flour – Rich in fibre and helps control blood sugar.
Ragi (Finger Millet) Flour – High in calcium and iron.
Bajra (Pearl Millet) Flour – Good for digestion and heart health.
Almond or Coconut Flour – Low-carb, high-protein options.
Tips to Reduce Maida in Your Diet
1. Read Labels – Check food packaging for "refined flour" or "maida" and choose whole-grain options instead.
2. Cook at Home – Prepare meals using healthier flours like whole wheat, ragi, or oats.
3. Limit Processed Foods – Reduce intake of bakery items, instant noodles, and fried snacks.
4. Choose Whole Grains – Opt for brown rice, quinoa, or whole wheat pasta instead of white flour products.
5. Stay Hydrated & Eat Fibre – Drink plenty of water and include fruits, vegetables, and whole grains to improve digestion.
When to Seek Medical Advice
If you experience frequent digestive issues, unexplained weight gain, or blood sugar fluctuations, it may be helpful to consult a doctor or nutritionist. They can guide you on a balanced diet tailored to your health needs.
Final Thoughts
While maida-based foods may be tempting, they offer little nutritional value and can harm your health in the long run. By making small changes like switching to whole grains and reducing processed foods, you can improve your digestion, energy levels, and overall well-being.
Consult a Nutritionist for Personalised Advice
Consult a Nutritionist for Personalised Advice
Dr Sumanth R
General Physician
2 Years • MBBS
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Ramalinga Reddy
General Physician
5 Years • MBBS MD General medicine
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Dr. Bhukya Pavan Kalyan
General Physician
5 Years • MBBS DNB Paediatrics
Bengaluru
PRESTIGE SHANTHINIKETAN - SOCIETY CLINIC, Bengaluru
Mrs Sneha P V
Nutritionist
10 Years • Master of science in Food and Nutrition
Bengaluru
Apollo Clinic, Sarjapur Road, Bengaluru
Dt. Ila Sharma
Clinical Nutritionist
18 Years • Master in food & Nutrition
Gurugram
VIPUL GREENS - SOCIETY CLINIC, Gurugram
