8 Indian foods that secretly spike blood sugar
ET Online
Aug 18, 2025
Why some “healthy” foods spike blood sugar
Portions, processing, and low protein or fiber can turn even familiar staples into fast carbs. Pairing foods right matters as much as what is on the plate.
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1. Poha without protein
Flattened rice digests fast when cooked light with little protein. Fix with peanuts, chana, soy chunks, or a side of curd or tofu to lower the glycemic hit.
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2. Mashed potatoes and aloo fillings
Boiled, mashed, or stuffed aloo raises glucose quickly. Use smaller portions, keep the skins, cool then reheat for more resistant starch, and add paneer, tofu, or eggs.
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3. White bread, pav, and bakery buns
Refined flour with low fiber spikes fast, especially with jam or butter alone. Swap to multigrain or add protein like peanut chutney, tofu, or egg to steady release.
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4. Fruit juice and packaged smoothies
Juice removes fiber, delivering quick sugar. Choose whole fruit with nuts or roasted chana. Blend fruit with curd or soy milk and seeds to slow the impact.
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5. Sweetened chai, rusk, and biscuits
Sugar in tea plus refined biscuits equals a double spike. Cut sugar, switch to unsweetened or stevia, and pair chai with protein like besan chilla or nuts.
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6. Refined grains at dinner: white rice and maida roti
Large portions of white rice or maida rotis push post‑meal spikes. Downsize portions, add dal and veggies, mix with millets or brown rice, and finish with a short walk.
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7. Festival sweets and mithai
Laddoos, jalebi, and barfi combine sugar and refined flour. Keep small pieces, eat after a protein‑rich meal, choose nuts‑forward options, and plan a walk post dessert.
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8. Breakfast cereals and instant oats packets
Flavored or sugary cereals digest fast. Choose plain rolled oats or muesli without added sugar, add soy milk or curd, seeds, and nuts for a slower rise.
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