Nutrition

Is Besan Good for People with Diabetes?

Reviewed by

Shifa Fathima

Besan is made from chickpeas by grounding them to form flour. It is often used in every kitchen, and its recipes are liked by several people worldwide. Is Besan good for diabetes? 

People with diabetes are recommended to eat food with a low glycemic index. The GI of chickpea is just 6, whereas flour made from chickpea has a GI of 10, making it safer for consumption by people with diabetes. 

Snacks made with besan have a GI of 28-35, which falls under the low category. Thus, we can say that besan is good for diabetes. 

Benefits of Besan

1. Boosts metabolism

Vitamin B, pyridoxine, and folic acid present in besan help in various metabolic processes. They convert carbohydrates, fats, and proteins into energy.

2. More proteins

There are 20 grams of protein in 100 g of besan, making it the best source of protein.

3. Healthy fats

About 70% of fats present in besan are healthy unsaturated fats that help reduce the body's cholesterol levels. Approximately, 5.6 g of good fat is present in 100 g of besan.

4. Helps to fight constipation

Besan has insoluble fibres, which aid in regular bowel movements. Thus, it helps in preventing and reducing constipation. 

5. Formation of blood

Besan has a good amount of folate (44.25 mg in 30 g) and iron (1.59 mg in 30 g). Folate boosts the multiplication of WBCs and RBCs in the bone marrow, whereas iron helps in forming haemoglobin, which is an important component of the red blood cells.

6. Helps in regulating brain function

Thiamine and folate are nutrients that help in the proper brain functioning. Besan is a good source of folate and thiamine. 

7. Strong bones

Magnesium, phosphorus, and calcium keep the bones strong and healthy. Besan is a good source of these nutrients.

Benefits of Besan for Diabetes

We have seen the overall benefits of besan. Now let us see its effect on diabetes. Is besan good for diabetes?

1. Besan contains abundant fibre. Fibre helps slow glucose digestion in the body, thereby reducing the risk of elevated blood sugar levels

2. It helps to overcome hunger, which is common in people with diabetes. This is due to its fibre content.

3. Besan has complex carbohydrates, making it a good food for diabetes. As complex carbohydrates are absorbed at a low pace, they mix glucose slowly into the blood cells. 

4. Besan has a low glycemic index, and people with diabetes are recommended to consume food with low GI since the foods have less glucose. 

5. Magnesium helps improve the insulin response, eventually leading to reduced insulin resistance. Is besan flour good for diabetes? Yes, besan is a good source of magnesium, thus, making it good food for persons with diabetes.

6. Besan has healthy fats and high fibres, which are helpful in appropriate functioning of the heart. People with diabetes have problems with blood pressure. A good heart ensures a good blood flow with proper blood pressure.

7. Excess weight is the reason for insulin resistance and blood pressure in people with diabetes. Besan helps in weight loss since it has high fibres and fewer calories.

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Glycemic Index of Besan

The Glycemic index is the rate at which consumed food increases the body’s sugar level. The GI of besan is just 6, whereas the besan flour made from it has a GI of 10. Food made with besan has a GI of about 28-30, which makes it good for consumption for people with diabetes. 

Since the GI of besan is low, the carbohydrates will be absorbed slowly by the blood, which will prevent increase of blood sugar levels to alarming heights in persons with diabetes. Thus, we can say that GI is a crucial factor to be considered in any food when deciding whether it is good for diabetes. Hence, we can conclude that besan flour is good for diabetes. 

Different Ways to Consume Besan for Diabetes

  1. Besan chakli
  2. Besan chilla
  3. Besan bhurji
  4. Peanuts coated with besan
  5. Besan tortillas
  6. Kothimbir vadi
  7. Oats and besan dosa
  8. Besan sandwich/bread
  9. Besan eggless bread omelette
  10. Baked sev

Bottomline

Thus, the above information reveals that besan is good for persons with diabetes. It has a low GI. Moreover, it consists of nutrients like folic acid, vitamin B6, fibre, phosphorus, magnesium, vitamin B1, iron, vitamin B3, zinc, potassium, vitamin B2, calcium, sodium, calories, proteins, carbs, healthy fats. All these nutrients in besan prove it to be healthy for diabetes. It has various benefits against diabetes. It can be consumed in various forms. 

FAQs

Does besan increase blood sugar?

No, besan does not increase the blood sugar level. Instead, it has less GI, which makes it suitable for consumption for people with diabetes. 

Which flour is best for diabetes?

Besan flour is best for diabetes. It is free of gluten and has low GI compared to wheat flour and white flour. Moreover, it is rich in fibres, making it an excellent food for diabetes. 

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