Health Benefits of Besan: Nutrition Facts & Diet Tips

Besan, or gram flour, is a staple ingredient in Indian cuisine, derived from ground chickpeas (Cicer arietinum). It’s a nutrient-dense powerhouse packed with high-quality protein, dietary fibre, and essential micronutrients [2], [3]. Besan is prized for its ability to support heart health, aid digestion, and offer unique benefits for skin and hair.

Used thoughtfully and in moderation, besan is a healthy addition to a diverse diet, especially for those seeking plant-based, gluten-free options. This article will detail besan’s comprehensive nutritional value, its key health advantages, and practical, safe ways to include it in your daily routine.

Nutritional Value of Besan (Gram Flour)

Besan is made from ground chickpeas and is known for its dense nutritional profile. The table below shows the key nutrients found in a 100-gram serving of raw besan [1]:

Besan is naturally gluten-free, making it a highly valued and safe alternative to wheat flours for individuals with celiac disease or gluten intolerance [2].

Health Benefits of Besan (Gram Flour)

Besan’s rich blend of protein, fibre, and minerals makes it a powerful ingredient for supporting overall wellness:

1. Supports Cardiovascular Health Besan contains soluble fibre and unsaturated fats that are beneficial for the heart [2]. The soluble fibre may help bind to excess cholesterol in the digestive tract, thereby aiding in the reduction of LDL (“bad”) cholesterol levels [3]. Furthermore, its high potassium content helps balance sodium, which can support the maintenance of healthy blood pressure [1].
2. Aids in Blood Sugar Regulation With its high protein and fibre content, besan has a low glycemic index (GI) [2]. This means it is digested and absorbed slowly, which helps stabilize blood sugar levels and prevents rapid spikes after meals. When consumed in moderation, it is a suitable carbohydrate choice for people managing diabetes [3].
3. Assists in Weight Management Besan is an excellent food for weight management due to its high levels of protein and fibre [3]. Protein increases satiety (the feeling of fullness), reducing overall calorie consumption, while fibre helps regulate appetite and promotes digestive regularity. Replacing refined flours with besan can improve the nutritional density of meals [2].
4. Promotes Digestive Wellness The significant amount of dietary fibre in besan is crucial for a healthy gut [1]. Fibre adds bulk to stool, which helps regulate bowel movements and prevent constipation. It also acts as a prebiotic, supporting the growth of beneficial gut bacteria, thereby aiding overall digestive wellness [3].
5. Supports Bone Strength Besan is rich in key bone-supporting minerals, including Magnesium, Phosphorus, and Calcium [1]. Magnesium is particularly vital for bone formation and helps the body effectively utilize calcium [3]. Regular intake may contribute to bone mineral density.
6. Traditional Use for Skin Health Besan has been a mainstay in traditional Indian skincare for centuries. Its natural properties allow it to act as a gentle exfoliant and cleanser. When used topically in face packs, the fine texture helps remove dead skin cells and absorb excess oil, contributing to brighter, smoother skin [2].

How to Include Besan in Your Diet

Besan (gram flour) is a remarkably versatile ingredient that can enhance both the nutritional profile and flavour of many meals:

• Chillas/Pancakes: Prepare savoury pancakes (Chillas) using besan, vegetables, and spices. These are high in protein and fibre, making them an ideal breakfast or light meal.
• Gluten-Free Flatbreads: Use besan to make flatbreads (Besan Roti) as a nutritious, gluten-free alternative to wheat rotis.
• Thickener or Batter: Use besan to thicken soups, gravies, or as a light, healthier base for fritters (pakoras)—though deep-frying should be minimized.
• Steamed Snacks: Prepare light, steamed snacks like Dhokla, which are easy to digest and make a healthy snack.

Precautions and Side Effects of Besan

While besan is safe for most, certain precautions must be taken to enjoy its benefits without adverse effects:

1. Allergic Reactions (Legume Allergy): Besan is derived from chickpeas, a legume. Individuals who have a known allergy to other legumes such as peanuts, soybeans, or lentils may have a cross-reactivity to besan [3]. Individuals with known legume allergies must consult a healthcare provider before consumption.
2. Digestive Issues (Fibre Content): Besan’s high fibre content is beneficial, but consuming large amounts too quickly can lead to temporary bloating, gas, or abdominal discomfort, especially if your body is not accustomed to a high-fibre diet.
3. Moderation is Key: Overconsumption may strain the digestive system or contribute to nutrient imbalances. As with all foods, moderation ensures better tolerance and a more balanced approach.
4. Skincare Patch Test: Before applying besan to your face or body, always perform a patch test on a small area of skin first to check for irritation, redness, or allergic reactions.

Conclusion

Besan (gram flour) is a nutritious and versatile ingredient that offers a powerful combination of protein, fibre, and essential micronutrients [1]. Its low glycemic index and high satiety value make it an excellent choice for supporting weight management and blood sugar control [2], [3]. By incorporating besan mindfully into diverse recipes, you can easily and naturally boost your daily nutritional intake. Remember to practice moderation and heed precautions, especially regarding potential legume allergies.

Frequently Asked Questions (FAQs)

Can I use besan every day?

Yes, besan is safe for daily consumption in moderate amounts as part of a varied diet. Its daily use supports nutrition, digestion, and blood sugar balance.

Can I eat raw besan?

No, eating raw besan is not recommended. Raw gram flour contains compounds that can be difficult to digest and may cause bloating or gastrointestinal distress. Besan should always be cooked thoroughly to improve digestibility and nutrient availability.

Can I use besan on my body?

Yes, besan is widely used in traditional Indian skincare as a natural cleanser, exfoliant, and face pack ingredient. It helps absorb excess oil and remove dead skin cells.

Do besan and chickpea flour have the same benefits?

Yes, they are virtually identical nutritionally and offer the same benefits. Besan in India typically refers to flour ground from split chickpeas (chana dal), while chickpea flour (or garbanzo bean flour) is often made from whole chickpeas, but the health benefits remain consistent.

References

[1] U.S. Department of Agriculture. (2023). FoodData Central: Chickpea flour (besan). https://fdc.nal.usda.gov/fdc-app.html#/food-details/173673/nutrients

[2] Kahraman, G., Harsa, S., Casiraghi, M. C., Lucisano, M., & Cappa, C. (2022). Impact of Raw, Roasted and Dehulled Chickpea Flours on Technological and Nutritional Characteristics of Gluten-Free Bread. Foods, 11(2), 199. https://doi.org/10.3390/foods11020199

[3] Begum, N., Khan, Q. U., Liu, L. G., Li, W., Liu, D., & Haq, I. U. (2023). Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.). Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1218468

[4] Rachwa-Rosiak, D., Nebesny, E., & Budryn, G. (2015). Chickpeas—Composition, Nutritional Value, Health Benefits, Application to Bread and Snacks: A Review. Critical Reviews in Food Science and Nutrition, 55(8), 1137–1145. https://doi.org/10.1080/10408398.2012.687418