What are the side effects of fried papad?

December 9, 2025 •

4 min read

According to the World Health Organization, excessive sodium intake, a common issue with many commercially produced papads, is a major risk factor for cardiovascular diseases. But what are the specific side effects of fried papad and how do they impact your health? Consuming this beloved snack can lead to a host of health problems, including high blood pressure, elevated cholesterol, and digestive issues.

Quick Summary

An overindulgence in fried papad can lead to serious health problems. The deep-frying process and high sodium content increase risks for heart disease, high blood pressure, and digestive discomfort. Other dangers include harmful compounds like acrylamide and unhealthy trans fats.

Key Points

High Sodium: Fried papad contains excessive sodium from salt and preservatives, leading to increased blood pressure, water retention, and kidney strain.
Unhealthy Fats: The deep-frying process introduces unhealthy trans fats, especially when oil is reused, which can raise LDL ('bad') cholesterol levels and increase heart disease risk.
Acrylamide Formation: High-temperature cooking methods like frying and roasting can produce acrylamide, a probable carcinogen.
Digestive Issues: Abundant spices and high oil content can cause hyperacidity, bloating, and indigestion.
Healthier Alternatives: Roasting papad in a microwave or on a tawa is a much healthier, oil-free alternative that significantly reduces health risks.
Portion Control is Key: Even with healthier preparation, moderate consumption is important due to the high sodium content inherently present in papads.

Hidden Dangers of Excess Sodium in Fried Papad

One of the most significant health risks associated with fried papad is its exceptionally high sodium content. While salt is used as a flavour enhancer and preservative, excessive intake can lead to serious health complications. Many commercial papad brands use sodium-based preservatives like 'papad khar' (sodium carbonate) which further contributes to the overall sodium load.

How High Sodium Harms the Body

High Blood Pressure: Excessive sodium disrupts the body's fluid balance, causing blood vessels to constrict and raising blood pressure. This forces the heart to work harder, increasing the risk of heart attacks and strokes over time.
Water Retention and Bloating: High sodium triggers the body to retain extra water to maintain a specific sodium-to-water ratio. This can lead to puffiness, bloating, and swelling, particularly in the hands and feet.
Kidney Disease: A high-sodium diet puts additional strain on the kidneys, which are responsible for filtering excess sodium. Over time, this can impair kidney function and potentially lead to kidney disorders.

Unhealthy Fats and Cardiovascular Risks

The frying process is a primary contributor to the high-calorie and unhealthy fat content of papad. When fried in oil, the papad absorbs a significant amount of fat, drastically increasing its calorie count compared to a roasted or microwaved version.

Risks from Frying Oil

Trans Fats: Often, restaurants and commercial food vendors reuse the same oil for frying multiple batches. Reusing oil, especially hydrogenated oil, creates harmful trans fats. Trans fats are known to increase LDL ('bad') cholesterol and lower HDL ('good') cholesterol, which is a major risk factor for cardiovascular disease.
Increased Cholesterol Levels: The high fat content from deep frying can raise overall cholesterol levels, leading to conditions like atherosclerosis, where plaque builds up inside your arteries.
Obesity and Weight Gain: With a significantly higher calorie count, regularly consuming fried papad can easily lead to excessive caloric intake, contributing to weight gain and obesity.

Digestive Issues and Additives

While the crispness of a fried papad is appealing, it comes with a price for your digestive system. The oil and spices can aggravate gastrointestinal issues.

Impact on Digestion

Hyperacidity and Indigestion: Many papad varieties contain a liberal amount of spices, which can irritate the stomach lining and trigger hyperacidity. The greasiness from the frying oil can also slow down digestion, leading to indigestion and bloating.
Constipation: Some reports indicate that excessive consumption of papad can cause the dough-like material to stick to the intestinal lining, potentially leading to constipation and other gastric problems.
Preservatives and Additives: Many commercially available papads contain artificial preservatives and colours. These additives can further disrupt the digestive system and contribute to acidity.

The Formation of Harmful Carcinogens

Beyond the issues with fat and sodium, cooking methods can create a hidden danger: acrylamide. Research has shown that heating carbohydrate-rich foods like papad at high temperatures can form this chemical. Acrylamide is considered a probable carcinogen and neurotoxin.

Comparing Fried vs. Roasted Papad


Feature	Fried Papad	Roasted Papad (Flame/Tawa)	Microwave Roasted Papad
Oil Content	High (Deep-fried)	None/Minimal (Dry-roasted)	None
Calorie Count	High (100-150+ per piece)	Lower (40-70 per piece)	Lowest
Trans Fats	High, especially with reused oil	None	None
Acrylamide Formation	High	Highest (can burn easily)	Lowest
Healthier Option	No	Better than fried, but can form some acrylamide	Healthiest Preparation

Healthier Cooking Alternatives and Overall Summary

The risks associated with fried papad should not deter you from enjoying this classic snack. The key is to shift away from deep-frying and excessive consumption. Choosing healthier preparation methods can significantly reduce the negative impact on your health.

Alternatives to Frying

Microwave Roasting: This method is highly recommended as it uses no oil and produces the lowest levels of the harmful compound acrylamide. Place the papad between two paper towels and microwave for a few seconds until cooked.
Tawa Roasting: A traditional and effective method, roasting on a hot skillet or tawa uses no oil and avoids the creation of trans fats. Using a cloth to press down on the papad ensures even cooking.
Air Frying: For those who own an air fryer, this is an excellent, oil-free way to achieve a crispy texture similar to frying without the unhealthy fats.

Conclusion: Moderation and Preparation are Key

In conclusion, while the occasional fried papad may seem harmless, regular consumption can contribute to a range of health issues due to high sodium, unhealthy trans fats from frying oil, and the presence of carcinogenic compounds like acrylamide. Shifting your preparation method to roasting or microwaving offers a healthier alternative that preserves the snack's crunch without the detrimental side effects. By being mindful of preparation and practising moderation, you can still enjoy papad as a delicious accompaniment to your meals. As with any food, balanced and conscious consumption is vital for long-term health and wellness. For more information on the impact of salt, you can visit the World Health Organization website.

The Risks of Fried Papad: Health Considerations

Increased Cardiovascular Risk: High sodium and trans fats can contribute to high blood pressure and increased cholesterol levels, raising the risk of heart disease.
Digestive Discomfort: Excessive spices and oil can trigger acidity, bloating, and indigestion.
Formation of Carcinogens: High-temperature cooking, especially frying and flame roasting, can produce acrylamide, a probable carcinogen.
High Calorie Intake: Fried papads absorb a significant amount of oil, leading to a much higher calorie count compared to roasted versions.
Excessive Sodium: The high salt content, often including alkaline salts like 'papad khar', increases health risks for those with hypertension.

Frequently Asked Questions

Yes, roasted papad is significantly healthier than fried papad. It is prepared without oil, resulting in a much lower calorie and fat content. Roasting also avoids the formation of harmful trans fats found in deep-fried versions.

The high sodium in fried papad can raise blood pressure, while the unhealthy fats from deep frying can increase bad cholesterol (LDL) levels. These factors elevate the risk of heart attacks, strokes, and cardiovascular disease.

Yes, excessive consumption of fried papad can cause digestive problems. The high oil content and spices can trigger hyperacidity, indigestion, and bloating. Some people may also experience constipation.

Acrylamide is a chemical that can form in carbohydrate-rich foods when cooked at high temperatures. It is considered a probable carcinogen. Frying and flame roasting papad can lead to the formation of acrylamide, though microwaving produces the lowest levels.

Fried papad is linked to weight gain because it absorbs a large amount of oil during deep frying. This drastically increases its calorie count compared to a roasted papad, contributing to excessive caloric intake.

To prepare papad more healthily, you can microwave it for a few seconds, dry-roast it on a hot tawa, or use an air fryer. All these methods eliminate the need for oil and reduce the health risks associated with deep frying.

Most commercially produced papads are high in sodium, as salt is used as a flavour enhancer and preservative. Some brands also use alkaline salts like 'papad khar' which further increases the sodium content. Opting for homemade papads with controlled salt or low-sodium varieties is advisable.