Besan flour, also known as gram flour, is a popular ingredient with a wide range of benefits. It is a type of flour that is made from ground chickpeas and is commonly used in Indian, Middle Eastern, and African cuisine. In this article, we will explore the nutritional composition, health benefits, and potential side effects of besan flour, as well as its different uses in cooking.
What is Besan Flour and its Origin?
Besan flour is an important staple food in many parts of the world. It is derived from chickpeas which have been dried and ground into a fine powder. Chickpeas, also known as garbanzo beans, originated in the Middle East, but are now cultivated in many parts of the world. Besan flour is commonly used in Indian cuisine to make dishes like pakoras, chilla, and besan laddoos. It is also used in Middle Eastern and African dishes like falafel and hummus.
Aside from its culinary uses, besan flour also has several health benefits. It is high in protein, fiber, and several essential vitamins and minerals. It is also gluten-free, making it a great alternative for those with gluten sensitivities or celiac disease. Additionally, besan flour has been shown to have anti-inflammatory properties and may help regulate blood sugar levels.
Besan flour is also a versatile ingredient that can be used in a variety of ways. In addition to its traditional uses in savory and sweet dishes, it can also be used as a thickener in soups and sauces, or as a coating for fried foods. Some people even use it as a natural exfoliant for their skin, due to its gentle abrasive properties.
How is Besan Flour Made?
Besan flour is made by grinding chickpeas into a fine powder. The chickpeas are soaked, peeled, and dried before being ground. This process removes the outer layer of the chickpea, making it easier to digest. Once ground, the flour can be used as a gluten-free alternative to wheat flour.
Additionally, besan flour is a staple ingredient in many Indian and Middle Eastern cuisines. It is commonly used to make dishes such as pakoras, chilla, and besan laddoo. Besan flour is also known for its high protein content, making it a popular ingredient for vegetarian and vegan diets.
Health Benefits of Besan Flour
Besan flour is a nutrient-dense food that is rich in protein, fiber, and essential vitamins and minerals. Here are some of the key health benefits that besan flour provides:
Additionally, besan flour is a great option for those who are gluten-free or have celiac disease. It is naturally gluten-free and can be used as a substitute for wheat flour in many recipes. Besan flour is also low in glycemic index, which means it can help regulate blood sugar levels and prevent spikes in insulin.
Nutritional Composition of Besan Flour
Besan flour is a good source of protein, fiber, iron, and other essential vitamins and minerals. A 100-gram serving of besan flour contains:
- Calories: 387
- Protein: 22 grams
- Fiber: 10 grams
- Iron: 4 milligrams
- Vitamin B6: 1.1 milligrams
- Magnesium: 298 milligrams
- Phosphorus: 499 milligrams
- Potassium: 846 milligrams
Besan flour is also known for its low glycemic index, which means it does not cause a sudden spike in blood sugar levels. This makes it a good option for people with diabetes or those who are trying to manage their blood sugar levels.
Additionally, besan flour is gluten-free, making it a great alternative for people with celiac disease or gluten intolerance. It can be used in a variety of dishes, such as pancakes, bread, and even as a coating for fried foods.
Importance of Protein in Besan Flour
Besan flour is an excellent source of plant-based protein. Protein is essential for building and repairing tissues in the body, and is especially important for muscle health.
Additionally, besan flour is a great option for vegetarians and vegans who may struggle to get enough protein in their diets. It contains all nine essential amino acids, making it a complete protein source. This is important because our bodies cannot produce these amino acids on their own, so we must get them from our diet.
Furthermore, besan flour is also a good source of fiber, which can help regulate digestion and promote feelings of fullness. This can be especially beneficial for those trying to maintain a healthy weight or manage blood sugar levels. Overall, incorporating besan flour into your diet can provide a variety of health benefits beyond just its protein content.
Vitamins and Minerals Found in Besan Flour
Besan flour is also rich in a range of essential vitamins and minerals. These include:
- Vitamin B6: This vitamin is essential for brain function and the production of red blood cells.
- Magnesium: Magnesium is important for maintaining healthy bones and teeth, and plays a role in many essential bodily functions.
- Phosphorus: Phosphorus is essential for building and maintaining strong bones.
- Potassium: Potassium helps to regulate blood pressure and is important for healthy heart function.
Additionally, besan flour is a good source of iron, which is essential for the production of hemoglobin in the blood. Hemoglobin is responsible for carrying oxygen from the lungs to the rest of the body. Besan flour also contains zinc, which is important for a healthy immune system and wound healing. Furthermore, it is a good source of fiber, which helps to promote digestive health and can aid in weight management.
Gluten-Free Alternative to Wheat Flour
Besan flour is an excellent gluten-free alternative to wheat flour. It is also much higher in protein and fiber than wheat flour, making it a healthier option for those with gluten allergies or sensitivities.
Additionally, besan flour is commonly used in Indian cuisine and is known for its nutty flavor and versatility. It can be used to make a variety of dishes such as pakoras, chillas, and even desserts like besan ladoo. Besan flour is also a great thickening agent for soups and gravies.
Low Glycemic Index: Ideal for Diabetics
The glycemic index (GI) is a measure of how quickly foods raise blood sugar levels. Besan flour has a low GI, which means it is absorbed slowly by the body and does not cause a rapid spike in blood sugar levels. This makes it an ideal food for diabetics and those trying to manage their blood sugar levels.
Additionally, besan flour is also high in fiber, which further helps regulate blood sugar levels. Fiber slows down the absorption of carbohydrates, preventing sudden spikes in blood sugar levels. This is especially important for diabetics, as they need to carefully monitor their blood sugar levels throughout the day.
Besan flour is also a good source of protein, making it a great addition to a diabetic’s diet. Protein helps slow down the absorption of carbohydrates, which again helps regulate blood sugar levels. It also helps keep you feeling full for longer, reducing the temptation to snack on unhealthy foods between meals.
Improved Digestion and Gut Health with Besan Flour
Besan flour is high in fiber, which helps to improve digestion and promote a healthy gut. Fiber also helps to keep you feeling full for longer, which can aid in weight loss and weight management.
Additionally, besan flour contains prebiotics, which are a type of fiber that feed the good bacteria in your gut. This can help to improve the balance of bacteria in your digestive system and support overall gut health. Studies have also shown that prebiotics can help to reduce inflammation in the gut and improve the absorption of nutrients from food.
How Besan Flour Helps in Weight Loss?
Besan flour is a low-calorie, high-protein food that can help you to feel full for longer. This can be particularly helpful for those trying to lose weight or maintain a healthy weight. Besan flour can be used in a variety of recipes, including savory dishes like pakoras and chilla, as well as sweet dishes like besan laddoos.
Additionally, besan flour is also a good source of dietary fiber, which can aid in digestion and promote feelings of fullness. This can help to prevent overeating and snacking on unhealthy foods throughout the day. Incorporating besan flour into your diet can also provide a range of essential nutrients, including iron, magnesium, and vitamin B6.
Versatility of Besan Flour in Recipes: Savory and Sweet Dishes
Besan flour is a versatile ingredient that can be used in both savory and sweet dishes. Some popular savory dishes made with besan flour include pakoras, chilla, and bhajis. Sweet dishes made with besan flour include besan laddoos and mysore pak.
Additionally, besan flour can also be used as a gluten-free alternative to wheat flour in baking. It can be used to make delicious gluten-free cakes, cookies, and bread. Besan flour is also a great source of protein and fiber, making it a healthy addition to your diet.
Traditional Indian Dishes made with Besan Flour
Besan flour is a key ingredient in many traditional Indian dishes. Here are some of the most popular Indian dishes made with besan flour:
- Pakoras: Pakoras are fried fritters that are made by coating vegetables or meats in a besan flour batter.
- Chilla: Chilla is a savory pancake made from besan flour and spices. It is often served for breakfast or as a snack.
- Bhajis: Bhajis are deep-fried snacks made from besan flour and spices. They are often served as an appetizer or as part of a larger meal.
- Besan Laddoo: Besan laddoo is a sweet dessert made from besan flour, ghee, sugar, and cardamom. It is often served at festivals and special occasions.
Besan flour is not only used in savory dishes and desserts, but also in some drinks. One such drink is called “sattu sherbet,” which is a popular summer drink in North India. It is made by mixing roasted besan flour with water, lemon juice, and sugar. It is a refreshing and nutritious drink that is known to cool down the body during hot summer days.
Another popular dish made with besan flour is called “dhokla.” Dhokla is a steamed snack that is made from a fermented batter of besan flour and rice flour. It is often served with chutney and is a popular snack in the western state of Gujarat. Dhokla is a healthy snack as it is low in calories and high in protein.
Tips for Buying and Storing Besan Flour
When buying besan flour, look for brands that are organic and non-GMO. Store besan flour in an airtight container in a cool, dry place. It will keep for several months if stored properly.
Potential Side Effects of Consuming Too Much Besan Flour
While besan flour is generally safe to consume in moderation, consuming too much can lead to digestive issues like bloating and constipation. It is also high in purines, which can cause gout in some individuals.
In conclusion, besan flour is a nutrient-dense, gluten-free food that can provide a range of health benefits when consumed in moderation. It is rich in protein, fiber, essential vitamins and minerals, and has a low glycemic index, making it an ideal food for those with diabetes or trying to manage their blood sugar levels. It is also a versatile ingredient that can be used in both savory and sweet dishes. When buying besan flour, look for organic, non-GMO brands and store in an airtight container in a cool, dry place.
