Contents:

Besan (Gram Flour): Nutritional Profile

Besan is highly nutritious with its rich source of magnesium, copper, iron, manganese, phosphorus, thiamine, and folate. Besan has a higher content of protein and fiber when compared to regular wheat flour. It is also low in calories which makes it a perfect choice for those who want to keep their weight in check. 

Here let’s take a look at the nutritional information for besan:

What Makes Besan Diabetic Friendly?

Diabetes is a chronic condition where your blood sugar levels are higher than normal. It occurs when your body is not making or utilizing a hormone called insulin, efficiently. Insulin is a hormone that is secreted by your pancreas and it helps regulate blood glucose levels by facilitating its entry into your cells where it is converted to energy.

Besan is considered an effective home remedy to keep your blood sugar levels under control. 

• Besan has a low glycemic index of 10. This makes it apt for diabetic patients. A particular glycemic index is assigned to a food based on how quickly it elevates your blood sugar levels after consumption.
• Besan is a good source of magnesium that helps in improving insulin sensitivity and reducing insulin resistance in the body. High insulin sensitivity will help your cells use glucose more efficiently, thereby reducing your blood glucose levels.
• Besan is also a good source of vitamins, thiamine and folate, which are essential for glucose metabolism (breaking down glucose into energy).

Therefore, including besan in your daily diet can help in keeping your blood sugar levels in check.

Ways to Consume Besan

There are a lot of yummy besan recipes that you can include in your daily diabetic diet. Here are some easy dishes that will help you reap the benefits of besan.

1. Besan Toast: Bread topped with besan batter and cooked on a tawa is a filling and pleasant breakfast option.
2. Besan Khandvi: It is a roll cooked with besan, curd, and spices. It can be served with chutney or tomato ketchup.
3. Besan Roti: To make nutritious rotis, combine besan and multigrain flour in a 1:1 proportion. As besan is high in fiber, it keeps you full for a longer time.

There are many more interesting recipes ahead in the article for you!

How Much and How Frequently Should a Diabetic Consume Besan?

Besan can be consumed as a part of your daily diet. You can replace your regular wheat flour with besan in your dishes. You can incorporate besan in the form of rotis or chillas. You can consume 3 to 4 besan rotis or 1 to 2 besan chillas in a day.

Risks of Over Consumption of Beans

Besan generally has no side effects. However, if you consume high quantities of besan, it may cause digestion problems and deep-fried dishes may add to your calories. 

Other Health Benefits of Besan

Besan gives you a good dose of several nutrients which makes it highly beneficial for your health. Here are a few health benefits of besan:

• Besan is rich in insoluble fiber that helps promote regular and healthy bowel movements and prevents constipation. Also, the fiber component of besan flour helps to reduce cholesterol levels, which aids in the effective circulation of the blood and maintains optimum heart health.
• The B-Vitamins, Thiamine, Riboflavin, and Pyridoxine in besan help in breaking down (metabolizing) proteins, carbohydrates, and fats in the food you consume and converting it into energy.
• Besan is high in healthy unsaturated fats that help in lowering your cholesterol levels.
• The high folate content in besan promotes the growth and multiplication of your blood cells. 
• Besan is also high in minerals such as Phosphorus and Magnesium that help in maintaining strong bones. 

Diabetes-Friendly Besan (Gram Flour) Recipes

1. Baked Besan Chakli (2 to 3 chaklis can be consumed in a day)

Ingredients: 

• Besan (1 cup)
• Wheat flour (¼ cup)
• Sesame seeds (2 tsp)
• Chili (½ tsp)
• Turmeric (¼ tsp)
• Salt, Curd (2 tsp)
• Oil (2 tsp)
• Asafetida (¼ tsp)

Method: 

1. To make a dough, combine all of the dry ingredients and spices with a sufficient amount of water.
2. Then make swirls using the batter with the help of a chakli-press instrument. 
3. Bake for 30 minutes at 180°C in a preheated oven.

2. Besan Chilla (1 to 2 besan chillas can be consumed in a day)

Ingredients: 

• Besan (1 cup)
• Water (1 cup)
• Sliced onions (½ cup)
• Chili powder (1 tsp)
• Ajwain (1 tsp)
• Salt (½ tsp)
• Green chili
• Methi leaves (½ cup)
• Oil (4 tsp)

Method: 

1. To make a thick batter, combine all of the dry ingredients with water.
2. Allow it to rest for 20 minutes.
3. Heat some oil in a pan and pour the batter into a circular shape and spread it out.
4. Cook till the edges turn brown, then toss it over.
5. Cook both sides well and serve hot.

3. Besan Vegetables Pakoras (4 to 5 pakoras can be consumed in a day)

Ingredients: 

• Chopped – onions, capsicum, and cauliflower  (1 cup each)
• Besan (100 g)
• Cumin powder, Coriander powder, Turmeric, Garam masala ( 1 tsp)
• Chopped chillies – 1
• Baking soda (½ tsp)
• Water (100 ml)
• Oil (5 tbsp)

Method: 

1. To make a thick paste-like consistency, combine besan, spices, baking soda, and water together.
2. Heat the oil in a skillet and cook the veggies dipped in the besan mixture one at a time until golden brown.

4. Besan Tortillas

Ingredients: 

• Besan (1 ½ cup)
• Salt and Pepper (1 tsp)
• Warm water (1 ¾ cup)
• Oil (1 tsp)
• Ground nutmeg

Method: 

1. Prepare the dough by combining all of the ingredients.
2. Set it aside for 15 minutes.
3. Roll to flatten the kneaded dough.
4. Heat the pan and cook both sides until it puffs up and turns golden brown.

5. Dhokla

Ingredients: 

• Besan (1 ½ cup)
• Suji (3 tbsp)
• Ginger paste (½ tsp)
• Chopped chili – 1 or 2
• Turmeric (¼ tsp)
• Sugar (1 tsp)
• Salt (½ tsp)
• Lemon juice (1 tbsp)
• Oil (1 tbsp)
• Water (1 cup)
• Eno (½ tsp)
• Sesame (1 tsp)
• Cumin and Mustard seeds (½ tsp)
• Asafetida (a pinch)
• Curry leaves (as needed)
• Chopped coriander (as needed)

Method: 

1. In a mixing bowl, combine besan and suji with ginger paste, chillies, seasonings, asafetida, lime juice, and oil. 
2. Spread this mixture in a steaming tray and steam for 20 minutes.
3. Fry the cumin and mustard seeds with the curry leaves, then add water, lemon juice, salt, and sugar to taste.
4. Bring the syrup to a boil and pour it over the Dhokla. 
5. Garnish with coriander if desired.