Whenever diabetes or blood sugar is discussed, people often focus on rice, chapatti, bread, and sweets. However, rarely does anyone pay attention to the pickles, papad, and chutneys served on the plate. These items enhance the taste of food, but do they also affect our blood sugar? This question arises in many people’s minds. The answer isn’t as simple as simply labeling them “good” or “bad.” Their effects depend on what they are made of, how they are prepared, and how much they are consumed.
Dietitian and diabetes expert Kanika Malhotra explains that the effect of pickles, papads, and chutneys on blood sugar depends entirely on the type of pickle or chutney prepared. For example, lemon or mango pickles made with mustard oil and vinegar can help lower blood sugar levels gradually after eating. Coriander or mint chutneys made with yogurt contain very few carbs and also provide fiber and protein, which are considered beneficial.
However, fried papads or tomato chutneys with high sugar content do the opposite. These add more carbs and oil to the body, which can cause a rapid increase in blood sugar. Experts say that these items are not just for flavor, but they also have a health impact. Their impact may seem minimal when eaten alone, but when combined with several items, their effects are magnified.
According to experts, vinegar and fermentation products slow down the digestion process, leading to a gradual increase in sugar levels. Chutneys made from coconut, sesame seeds, or green vegetables also slow the absorption of carbohydrates in the body. Spices like mustard, fenugreek, and carom seeds also help insulin function better. Meanwhile, foods like yogurt, which contain fat and protein, also slow down the digestion process.
However, this is not the case with fried papads. The frying process increases the amount of oil, which can alter the effectiveness of papads made from urad or mung beans and can cause rapid increases in blood sugar. Experts also point out that packaged pickles and chutneys often contain excess salt, preservatives, and hidden sugars, which are considered unhealthy. The real difference lies in the method of preparation, not just whether it’s a pickle, papad, or chutney.
According to experts, the best way is to eat pickles, papad and chutney in very small quantities. Choose freshly made chutney as far as possible, eat roasted papad instead of fried papad, and always keep an eye on the amount of salt and sugar. There is no need to give them up completely, just eating them wisely and in the right quantity is the best way.