From cakes and breads to fried snacks and pasta, maida (refined flour) is used in most of our comfort foods. You must have heard maida is not good for the body. Edwina Raj, clinical nutritionist at Aster CMI Hospital, confirmed this, and said maida is highly processed and devoid of nutrients. “Maida can cause blood sugar spikes and digestive issues,” she said.
To ensure better health, it is important to understand the negative effects of maida and explore alternatives that are nutrient-rich and versatile.
Understand why these alternatives are better. (Source-Freepik)Here are the top alternatives to maida:
Whole Wheat Flour: One of the most accessible options in Indian kitchens, whole wheat flour is a great everyday substitute for maida. “Whole wheat flour is the closest swap for maida. It offers more fibre, nutrients, and is better for your gut. It works great in rotis, parathas, breads, and even cakes with a slightly nutty flavour. Bonus––it keeps you full longer, helping with weight management,” Raj said, adding you can even mix wheat and other flours in a 50:50 ratio to enhance the taste and texture.
Almond Flour: Raj said that almond flour is gluten-free and packed with healthy fats, making it a favourite in low-carb and keto circles. Made from finely crushed almonds, it gives baked items a beautiful richness. “Imagine cookies, pancakes, and even brownies with a hint of nutty flavour. It’s also a win for heart health,” she said.
Oat Flour: Oat flour can be easily made at home by grinding oats. “It’s full of soluble fibre, particularly beta-glucan, which helps lower cholesterol and stabilise blood sugar. Oat flour has a slightly sweet flavour and works well in muffins, pancakes, and even dosa batter. Just mix it with other flours for structure,” Raj said.
Ragi (Finger Millet) Flour: A traditional supergrain from India, ragi is rich in calcium, iron, and amino acids. “It’s gluten-free, easy to digest, and perfect for making rotis, porridge, or even cookies. Its earthy taste takes a little getting used to, but the nutritional boost is worth it,” Raj said.
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Besan (Chickpea Flour): Another pantry staple, besan is made from ground chickpeas and is rich in protein and fibre. “It’s a star in Indian kitchens used in everything from pakoras to cheelas. Besan has a slightly nutty taste and is naturally gluten-free, making it a solid choice for savory recipes”, said Raj.
