Article Category: Nutrition
Author: Shifa Fatima, MSc.
Medically Reviewed By: Dr. Apoorva T, MHM.
Review Date: April 20, 2022
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. This comprehensive guide examines whether besan is good for diabetes, exploring its nutritional profile, glycemic index, health benefits, consumption guidelines, and diabetes-friendly recipes.
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, besan is good for diabetes.
Besan contains numerous essential nutrients that contribute to overall health and diabetes management. The following table shows the nutritional content per 30g serving:
| Nutrients | Amount per 30g |
|---|---|
| Folic acid | 44.25 mg |
| Vitamin B6 | 0.39 mg |
| Fibre | 4.59 mg |
| Phosphorus | 99.3 mg |
| Magnesium | 39.0 mg |
| Vitamin B1 | 0.14 mg |
| Iron | 1.59 mg |
| Vitamin B3 | 0.72 mg |
| Zinc | 0.51 mg |
| Potassium | 216.0 mg |
| Vitamin B2 | 0.05 mg |
| Calcium | 16.8 mg |
| Sodium | 21.96 mg |
| Calories | 111 |
| Proteins | 6 g |
| Carbs | 16.32 g |
| Fats | 1.68 g |
100g of besan or chickpea flour contains:
Vitamin B, pyridoxine, and folic acid present in besan help in various metabolic processes. They convert carbohydrates, fats, and proteins into energy.
There are 20 grams of protein in 100 g of besan, making it the best source of protein, especially compared to 12 grams of protein in 100 grams of wheat flour.
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.
Besan has insoluble fibres, which aid in regular bowel movements. Thus, it helps in preventing and reducing constipation.
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.
Thiamine and folate are nutrients that help in the proper brain functioning. Besan is a good source of folate and thiamine.
Magnesium, phosphorus, and calcium keep the bones strong and healthy. Besan is a good source of these nutrients.
Besan for diabetes can be an excellent ingredient because of its numerous health benefits. The top benefits include:
Besan is rich in folic acid, B-vitamin Thiamine (B1), pyridoxine, and B-vitamin Riboflavin (B2). All these are actively involved in multiple metabolic reactions in the body. Their top function involves converting micronutrients, like fats, protein, and carbohydrates, into energy.
Having a protein-rich diet can help you feel fuller for longer period and also help you in weight loss, eventually helping you control your blood glucose levels. If you are a vegetarian, besan can be the best way to include proteins in your everyday diet. 100 grams of besan has approximately 20 grams of protein compared to 12 grams of protein in 100 grams of wheat flour.
Besan is rich in complex carbohydrates, high in fibre, and a good source of magnesium. Even the GI of besan is low, making it an ideal cooking ingredient for people with diabetes. The nutritional profile of besan helps improve insulin response by lowering insulin resistance. People with low magnesium levels can have difficulty with the pancreas secreting enough insulin to control blood sugar levels. Since besan is rich in magnesium, this problem can be solved with regular besan consumption.
Besan is a highly mineral-rich ingredient. It is also rich in folic acid, essential for the rapid growth of white blood cells and red blood cells in the bone marrow. If you have besan items in your daily diet, you can get enough magnesium and phosphorus to help you maintain healthy bones.
Additionally, besan can be an excellent substitute for regular whole wheat flour. Since it is gluten-free, people on a gluten-free diet can make multiple delicious recipes and include them in their regular diet. To enjoy the maximum health benefits of besan, try to avoid consuming fried food made using besan, and have every food item in a moderate amount.
The Glycemic index is the rate at which consumed food increases the body's sugar level. The glycemic index 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, GI is a crucial factor to be considered in any food when deciding whether it is good for diabetes. Hence, besan flour is good for diabetes.
The best part about besan is it doesn't invite any severe health risks from overconsumption. However, there are some considerations:
Although the GI of besan is only 44, and it assists in weight loss, excess of anything is not recommended.
Besan for diabetes can be good if taken in moderation. Consumption guidelines include:
Besan can be considered a versatile cooking ingredient that can be used to make multiple delicious yet healthy recipes. If you have diabetes, you can consider making the following sample recipes:
An excellent tea-time snack, baked besan chakli can be made using the following ingredients:
Ingredients:
Cooking Method:
Once you have gathered all the ingredients, make a dough by mixing them together in a bowl. You can use some water to knead the dough perfectly. Now put the dough in a chakli-press instrument and make swirls using parchment paper. Place the paper in your oven and bake it at 180 °C for approximately 30 minutes. Diabetes patients should not consume more than 2 to 3 besan chaklis a day.
Besan chilla is a diabetes-friendly and healthy breakfast option. It is easy to make and requires a few minutes of your time.
Ingredients:
Cooking Method:
Combine the dry ingredients with water to make a moderately thick-consistency batter, and let it rest for 20 minutes. Now heat some oil in a pan and place the batter in a circular shape, evenly spreading it out. Cook the batter until the edges turn crispy brown from one side, then flip it to cook from the other side. Once it gets cooked evenly from both sides, you can take it off the pan and serve it hot.
Nutritional Information:
There are approximately 162 calories in a piece of besan chilla. A piece of besan chilla has around 4.84 g of fat, 7.86 g of protein, and 21.6 g of carbohydrate. The fibre content is about 4.7 g, potassium at 372 mg, and sodium at 154 mg.
If you want variety in your diabetes-friendly diet plan, besan dhokla can be the best addition.
Ingredients:
Cooking Method:
Take a bowl and mix besan, suji, chopped chilies, ginger paste, lime juice, asafoetida, seasonings, and oil. Once an even consistency is achieved and a batter is formed, spread it evenly in a steaming tray and let it steam in the appropriate vessel for at least 20 minutes. In the meantime, you can take a saucepan to fry the cumin and mustard seeds with curry leaves. Now add water, salt, sugar, and lemon juice and bring the mixture to a boil. Once the dhoklas are perfectly steamed and cooked, pour this liquid mixture over the dhoklas and garnish instantly with chopped coriander leaves before serving hot.
Nutritional Information:
One besan roti can have approximately 151 calories. Out of these 151 calories, 27 calories are attributed to protein, carbohydrates make up 115 calories, while the remaining 13 calories signify fat. If your daily recommended calorie intake is 2,000 calories, one besan roti will only make up 8% of the total calorie budget.
Yes, Besan is good for Diabetes as its glycemic index is low, making it the best home remedy to manage diabetes.
No, besan does not increase the blood sugar level. Instead, it has less GI, which makes it suitable for consumption for people with 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.
Besan for diabetes can be a helpful ingredient owing to its low glycemic index. Replacing whole wheat flour with besan can help overall blood sugar levels. Besan can be eaten daily in the form of rotis, pancakes (chilla), sprinkles over vegetables, etc. Eating besan sweets can be limited or eliminated from the diet.
While besan can be helpful, the amount of fiber present in it can cause certain issues regarding digestion like constipation. The antinutrients in besan can also reduce the absorption of other nutrients in the body. Abdominal pain and flatulence can also be observed with the consumption of this ingredient.
100g of besan or chickpea flour contains the following nutritional value: Energy- 387 kcal, Iron- 4.86 mg, Vitamin K -9.1 µg, Fat- 6.6 g, Calcium - 45 g, Protein – 22.4 g, Fibre – 10.8 g, Magnesium – 166 mg, and carbohydrates – 57.8 g. The GI of besan is 44, which makes it helpful in controlling blood pressure and aiding rapid weight loss.
There are approximately 162 calories in a piece of besan chilla. If you like evaluating your meal options based on their nutritional profile, then a piece of besan chilla has around 4.84 g of fat, 7.86 g of protein, and 21.6 g of carbohydrate. The fibre content is about 4.7 g, potassium at 372 mg, and sodium at 154 mg.
One besan roti can have approximately 151 calories. Out of these 151 calories, 27 calories are attributed to protein, carbohydrates make up 115 calories, while the remaining 13 calories signify fat. If your daily recommended calorie intake is 2,000 calories, one besan roti will only make up 8% of the total calorie budget.
Yes, besan chilla is very good for weight loss. Since besan has a low GI, food items made using besan help burn calories faster. It is one reason you can find besan chilla in most healthy Indian diet plans. Whether you are trying to control diabetes or your primary aim is weight loss, besan chilla can be an excellent addition to your daily diet.
The above information reveals that besan is good for persons with diabetes. Besan glycemic index is 6. 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, and healthy fats. All these nutrients in besan prove it to be healthy for diabetes. It has various benefits against diabetes and can be consumed in various forms. If you think about having snacks next time, opt for some nice mouth-watering besan recipes.
This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.
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