What is the Glycemic Index of Urad Dal Papad?

January 12, 2026 •

3 min read

According to a study, the base ingredient, urad dal, has a low glycemic index of 43. However, the glycemic index of urad dal papad is not as straightforward and can be significantly altered by its processing and cooking methods. It is important for those managing blood sugar to understand these factors to make informed dietary choices.

Quick Summary

The glycemic index of urad dal papad is influenced by processing and cooking methods like roasting or frying. While the base urad dal has a low GI, the final product's impact on blood sugar varies. The addition of preservatives and high salt content are also key health considerations for consumers.

Key Points

Low GI Base: Unprocessed urad dal has a low GI of approximately 43, beneficial for managing blood sugar.
High Processing Alters GI: Grinding dal into flour and adding other ingredients can increase the glycemic response of the final product.
Cooking Method is Key: Frying papad significantly increases its fat content and potentially its GI, while roasting or microwaving is a healthier alternative.
Moderate Consumption Advised: Even roasted papad should be consumed in moderation due to potential high sodium content in commercial varieties.
Prioritize Low-Fat Preparation: Opt for roasted or microwaved papads to mitigate the negative health effects associated with deep-frying.
Be Mindful of Sodium: Commercial papads often contain high levels of sodium and other preservatives, posing a risk for those with hypertension.
Consider the Overall Meal: The GI of a meal can be lowered by combining papad with fiber-rich foods like vegetables or legumes.

Understanding the Glycemic Index

What Exactly is the Glycemic Index?

The glycemic index (GI) is a measure of how quickly a food containing carbohydrates raises your blood glucose (sugar) levels. Foods are ranked on a scale of 0 to 100:

Low GI: 55 or less
Medium GI: 56 to 69
High GI: 70 or higher

Foods with a high GI are rapidly digested, absorbed, and metabolized, leading to a quick and significant spike in blood sugar. Low GI foods, on the other hand, are absorbed more slowly, resulting in a more gradual rise in blood sugar and insulin levels. This is particularly important for people with diabetes or those looking to manage their weight effectively.

The Glycemic Profile of Urad Dal

The Low GI of Unprocessed Urad Dal

Before it is processed into papad, the humble urad dal (black gram) is known for its favorable nutritional profile. Cooked urad dal has a low to moderate glycemic index, often cited around 43, due to its high protein and fiber content. These components slow down the absorption of carbohydrates, which helps in managing blood sugar levels effectively. Its health benefits extend beyond diabetes management to include heart health, digestion, and providing a rich source of protein.

How Processing and Cooking Affect Urad Dal Papad's GI

The Transformation from Dal to Papad

The process of making urad dal papad involves grinding the dal into flour, kneading it with water, spices, salt, and sometimes sodium carbonate (known as papad khar), and then drying it into a thin wafer. This mechanical processing, along with the high-heat cooking methods, dramatically changes the food's structure and its effect on blood sugar.

The Impact of Cooking Methods

The way a papad is cooked is the single most important factor determining its final glycemic impact.

Frying: Deep-frying papad in oil causes it to puff up rapidly. The high heat and added fat can have mixed effects. While fat can slow down carbohydrate absorption, the rapid cooking process can break down starches, potentially increasing the overall glycemic response. Frying also adds a significant amount of calories and unhealthy fats.
Roasting: Roasting a papad over an open flame or microwaving it involves dry heat, which promotes the formation of resistant starch, a type of starch that resists digestion. This can lower the overall GI compared to a fried version. Furthermore, roasted papads avoid the added fat and calories associated with deep-frying, making them a healthier choice.
Microwaving: As a form of roasting, microwaving is an even healthier option than flame-roasting or frying, as it creates less acrylamide, a potentially harmful compound formed under high heat.

A Comparative Look at Different Papad Types


Feature	Urad Dal Papad (Base)	Urad Dal Papad (Fried)	Urad Dal Papad (Roasted/Microwaved)	Rice Papad (Fried)
Glycemic Index	Low (approx. 43)	Likely Moderate to High	Likely Low to Moderate	High (approx. 70)
Processing	Minimally processed (dal)	Heavily processed (flour)	Heavily processed (flour)	Heavily processed (flour)
Fat Content	Very low	High	Low	High
Carbohydrate Type	Complex (pulse)	Simple (processed flour)	Simple (processed flour)	Simple (processed flour)
Healthier Choice	Excellent	Poor (due to high fat/salt)	Good (in moderation)	Poor (high GI/fat)
Salt Content	Low (natural)	High (added)	High (added)	High (added)

The Verdict on Urad Dal Papad and Blood Sugar

While the raw urad dal is a healthy, low-GI food, its transformation into papad changes its nutritional profile significantly. The fine flour and additives can increase its GI, and the cooking method has a major impact. Frying a papad makes it significantly less healthy due to added fats and potential acrylamide formation, which can increase its glycemic response. Roasting or microwaving is a much healthier way to enjoy papad, though portion control remains vital due to high sodium content in many commercial varieties. For individuals with diabetes, it is crucial to consume papad in moderation and roasted, treating it more as a side dish than a primary carbohydrate source.

Conclusion

The final glycemic index of urad dal papad is not a single number but depends heavily on its processing and preparation method. While the raw dal has a low GI, the processed and fried papad can have a moderate to high glycemic impact. Roasting or microwaving minimizes this effect and avoids the addition of unhealthy fats, making it a better option for those monitoring their blood sugar. Always be mindful of portion size and choose varieties with lower sodium content for a healthier choice. For more details on managing your diet, consult your healthcare provider or a registered dietitian.

Frequently Asked Questions

The glycemic index of cooked, unprocessed urad dal is considered low, with some sources citing it around 43. Its high protein and fiber content contribute to a slower release of sugar into the bloodstream.

Yes, frying papad can change its glycemic index. While the added fat can slow down carbohydrate absorption initially, the high-heat cooking process can also break down starches, potentially increasing the glycemic response.

Roasted urad dal papad is a better choice for diabetics than the fried version, but should still be consumed in moderation. The cooking process retains more fiber and avoids added unhealthy fats, but high sodium content can be a concern.

Commercial papads often contain high levels of sodium from salt and preservatives. Excessive sodium intake is linked to high blood pressure, kidney disorders, and heart disease, making moderation important, especially for those with hypertension.

There can be. Store-bought papads often contain preservatives and higher amounts of sodium, which can affect their overall health profile. Handmade papads may use simpler ingredients and less salt, but the cooking method remains the most critical factor for GI.

The glycemic load (GL) depends on the GI and the serving size. A study on rice flour papad found it had a high GI of 70 and a moderate GL. For urad dal papad, the GL would be lower if roasted but could be higher if fried or consumed in large portions.

Eating papad regularly is acceptable, but it should be done in moderation and preferably roasted. Two papads can have a similar calorie count to one chapati, so they should not be seen as a low-calorie replacement for whole grains.

Yes, healthier alternatives include papads made from other lentils or chickpeas, which can also offer a good source of fiber and protein. Combining high-GI papads with fiber-rich foods can also help mitigate blood sugar spikes.