Can Besan Roti Be Eaten Daily? Benefits, Risks, and Moderation

November 24, 2025 •

4 min read

According to nutrition experts, besan (chickpea flour) is a highly nutritious, protein-packed, and gluten-free food that can be included in a daily diet. So, can besan roti be eaten daily? Yes, in moderation, and often by mixing it with other flours to prevent digestive discomfort.

Quick Summary

The daily consumption of besan roti is generally safe and beneficial due to its high protein and fiber content, which aids digestion, blood sugar control, and weight management. However, eating it in excess can cause gas and bloating for some individuals, so moderation is key. Combining besan with other flours like wheat or millet is recommended for a balanced intake.

Key Points

Moderate Daily Consumption: Eating besan roti daily is generally safe and healthy, as long as it's done in moderation and prepared healthily.
Rich in Protein and Fiber: Besan offers more protein and fiber than whole wheat flour, promoting satiety and aiding digestion.
Beneficial for Blood Sugar: Its low glycemic index makes besan roti an excellent choice for regulating blood sugar levels and managing diabetes.
Aids in Weight Management: The high protein and fiber content helps control appetite, making it effective for weight loss.
Avoid Deep-Frying: For daily consumption, stick to rotis or cheelas rather than deep-fried preparations like pakoras to avoid unhealthy fats and excess calories.
Watch for Digestive Issues: If you experience bloating or gas, consider mixing besan with other flours or reducing your portion size.

Understanding the Nutritional Power of Besan Roti

Besan roti, made from ground chickpeas, offers a powerful nutrient profile that sets it apart from traditional wheat flour preparations. It is a popular and healthy alternative, especially for those seeking gluten-free options or aiming for specific health goals. The nutritional benefits stem from its rich content of plant-based protein, dietary fiber, vitamins, and minerals.

Benefits of Daily Besan Roti Consumption

Incorporating besan roti into your daily meal plan can provide several health advantages, provided it is done in moderation and prepared healthily (avoiding deep frying).

High Protein Content: Besan contains significantly more protein than whole wheat flour, which is crucial for building and repairing muscle tissue and promoting a feeling of fullness. This can help curb overeating and aid in weight management.
Excellent for Blood Sugar Control: With a low glycemic index (GI), besan is digested slowly, leading to a gradual release of sugar into the bloodstream. This makes besan roti a suitable option for individuals with diabetes or those looking to manage their blood sugar levels.
Supports Digestive Health: The high fiber content in besan, containing both soluble and insoluble fiber, aids in promoting regular bowel movements and preventing constipation. It also acts as a prebiotic, fostering a healthy gut microbiome.
Aids in Weight Management: The combination of high protein and fiber keeps you satiated for longer periods, reducing cravings and overall calorie intake. This supports weight loss efforts by helping you feel full on fewer calories.
Heart-Healthy Properties: Besan is beneficial for heart health due to its high fiber content and healthy unsaturated fats. It helps lower LDL ("bad") cholesterol and maintain healthy blood pressure levels, reducing the risk of heart disease.
Rich in Essential Nutrients: Besan is a good source of essential minerals and vitamins, including iron, magnesium, phosphorus, folate, and B-vitamins. These are vital for energy metabolism, immune function, and bone health.

Potential Side Effects and Precautions

While besan roti is healthy, overconsumption or individual sensitivities can lead to certain issues. It's important to listen to your body and adjust intake accordingly.

Digestive Discomfort: For some people, particularly those new to it or who consume it in large quantities, the high fiber content can cause digestive issues such as bloating and gas. This is more likely when consuming a roti made entirely from besan rather than a mix.
Antinutrients: Chickpeas naturally contain antinutrients, which can reduce the absorption of other nutrients. Soaking and cooking properly, or mixing with other flours, can mitigate this effect.
Potassium Levels: Besan is high in potassium, which might pose a risk for individuals with chronic kidney disease. Consulting a doctor is crucial for those with existing health conditions.
Hypoglycemia Risk: Individuals on medication for blood sugar management should consult their doctor before increasing their besan intake, as it may interact with their medication.

Besan Roti vs. Whole Wheat Roti: A Comparison

Choosing between besan and whole wheat roti depends on individual health goals. Here is a comparison to help inform your decision:


Feature	Besan Roti	Whole Wheat Roti	Winner (Goal-Dependent)
Protein Content	Significantly Higher (approx. 20g per 100g)	Lower (approx. 12g per 100g)	Besan Roti (For higher protein)
Fiber Content	High (approx. 10g per 100g)	High (rich in insoluble fiber)	Tie (Both are fiber-rich)
Satiety	Higher, due to rich protein and fiber content	Moderate, provides sustained energy	Besan Roti (For feeling full longer)
Glycemic Index (GI)	Low (GI of besan flour is approx. 10)	Lower than refined flour, but higher than besan	Besan Roti (For blood sugar control)
Gluten	Gluten-Free	Contains Gluten	Besan Roti (For gluten sensitivity)
Best Use	Weight management, diabetes control, gluten-free diet	General balanced diet, versatile staple	Depends on dietary needs and preferences

Best Practices for Including Besan Roti in Your Daily Diet

For a balanced approach, here are some tips for incorporating besan roti into your daily routine:

Mix Flours: To balance the density and aid digestion, consider mixing besan with other flours like whole wheat, barley, or ragi. This creates a more manageable and nutritionally varied roti.
Watch Portion Sizes: Even a healthy food can contribute to excess calories if consumed without portion control. Stick to a moderate number of rotis per meal.
Add Vegetables: Enhance the nutrient profile by incorporating finely chopped vegetables such as spinach, onions, and carrots into the dough. This adds extra vitamins, minerals, and fiber.
Choose Healthy Pairings: Serve your besan roti with protein-rich dishes like lentils (dal), yogurt, or vegetable curries to create a complete and balanced meal.
Stay Hydrated: Drink plenty of water throughout the day to help your digestive system handle the high fiber content effectively and prevent constipation.
Monitor Your Body's Response: Pay attention to how your body reacts to daily besan consumption. If you experience excessive bloating or gas, reduce the quantity or frequency.

Conclusion: A Healthy Addition in Moderation

So, can besan roti be eaten daily? The answer is yes, with the crucial caveat of moderation. Its richness in protein and fiber makes it a superior alternative to traditional refined flour rotis, offering numerous benefits for weight management, diabetes control, and heart health. However, the key lies in listening to your body and preparing it in a healthy way, such as mixing it with other flours or adding vegetables, rather than deep-frying. By being mindful of preparation methods and portion sizes, besan roti can be a delicious and highly nutritious staple in a balanced diet.

For more detailed nutritional information and recipe ideas, resources like Tarla Dalal offer excellent guidance on incorporating besan into a healthy diet.

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Frequently Asked Questions

Yes, for weight loss, besan roti is often considered a better option than whole wheat roti due to its higher protein and fiber content and lower glycemic index, which keeps you feeling full longer and helps manage cravings.

Yes, daily consumption of besan can cause gas and bloating in some individuals, especially if eaten in large quantities or if the body is not accustomed to its high fiber content. It is advisable to start with small portions and increase gradually.

Yes, besan roti is safe and beneficial for people with diabetes when consumed daily in moderation. Its low glycemic index helps prevent blood sugar spikes, and its fiber and magnesium content improves insulin response.

To make daily besan roti more digestible, mix besan with other flours like whole wheat, ragi, or jowar. You can also add digestion-aiding spices like ajwain (carom seeds) to the dough.

While generally safe, besan roti's high fiber can cause digestive issues like constipation if not accompanied by sufficient water intake. People with chronic kidney disease should monitor potassium intake, and those on specific medications should consult a doctor.

Yes, besan is naturally gluten-free as it is made from chickpeas. This makes it an excellent alternative for individuals with gluten intolerance, celiac disease, or a wheat allergy.

For daily consumption, besan roti should be prepared with minimal oil using a non-stick pan. Avoid deep-frying, and consider adding finely chopped vegetables for extra nutrition.