From pickles to papad: The truth about their impact on blood sugar

When it comes to blood sugar management for individuals with diabetes or prediabetes, many focus on main dishes like rice and bread, but often overlook smaller side dishes like pickles, papad and chutneys. Dietician Kanikka Malhotra explains that these accompaniments can indeed influence post-meal blood sugar levels, but the effect varies widely based on their specific ingredients, preparation methods, and portion sizes.

Certain condiments, such as lime or mango pickle made with mustard oil and vinegar, can slow gastric emptying and prevent post-meal glucose spikes. Fresh coriander or mint chutneys with curd add negligible carbohydrates while contributing fiber and protein. However, fried papad and sugar-heavy tomato chutneys can have the opposite effect, adding refined carbohydrates and other unhealthy elements.

Malhotra emphasizes that the impact of these condiments is not a simple yes or no, but rather a complex interplay of factors. Vinegar and fermentation lower meal pH, delaying gastric emptying and reducing starch breakdown into glucose. Fiber-rich chutneys physically slow carbohydrate absorption in the gut, while spices like mustard, fenugreek, and ajwain may have mild insulin-sensitising properties.

Fat and protein in curd-based chutneys also delay absorption by slowing stomach emptying. In contrast, fried papads add refined fat and increase glycaemic load due to the frying process.

The expert warns that commercially prepared pickles and chutneys often contain excess sodium, preservatives, and added sugars, which can negatively affect blood pressure and metabolic health despite any modest glycaemic effect. Ultimately, the healthiest way to include these condiments is to enjoy small portions, opt for fresh chutneys over fried papad, and be mindful of sodium and added sugars. Malhotra advises that moderation is key, as these condiments can be part of a balanced diet when prepared mindfully.