Can We Eat 100gm Besan Daily? Benefits, Risks, and Healthy Intake

January 3, 2026 •

4 min read

According to nutritional data, 100 grams of besan contains approximately 22 grams of protein and 11 grams of dietary fiber. This impressive nutritional profile is why besan is a dietary powerhouse, but it prompts a critical question: can we eat 100gm besan daily without any adverse effects, and is it a sustainable practice for overall health?

Quick Summary

Assessing the daily consumption of besan involves balancing its high protein and fiber content with potential digestive concerns from high intake. A healthy approach focuses on moderate portions, non-fried preparation methods, and variety in diet to prevent issues.

Key Points

High Protein: A 100g serving of besan offers approximately 22g of plant-based protein, promoting satiety and supporting muscle health.
Rich in Fiber: With about 11g of fiber per 100g, besan aids digestion and helps regulate blood sugar levels.
Healthy Cooking is Key: Opt for baked, steamed, or pan-cooked besan dishes like chilla and dhokla to avoid the unhealthy fats and excess calories of deep-fried preparations.
Start Slowly: If you are not used to high-fiber foods, introduce besan gradually and ensure adequate hydration to avoid digestive discomfort like bloating and gas.
Boosts Satiety: The high protein and fiber content helps you feel fuller for longer, which can support weight management by reducing overall calorie intake.
Low Glycemic Index: Besan’s low GI makes it a suitable flour for managing blood sugar levels and can be a good option for diabetics.
Gluten-Free: Besan is naturally gluten-free, making it a viable alternative for those with celiac disease or gluten intolerance.

The Nutritional Profile of 100gm Besan

Besan, or gram flour, is made from ground chickpeas and is a staple in many cuisines. A 100-gram serving offers a robust nutritional profile that supports various bodily functions.

Protein: At around 22 grams, 100g of besan provides a significant boost of plant-based protein, crucial for muscle repair, satiety, and metabolic function.
Fiber: With 10–11 grams of dietary fiber, it aids digestion, prevents constipation, and helps regulate blood sugar levels.
Carbohydrates: It contains about 58 grams of complex carbohydrates, which provide a steady release of energy, unlike simple carbs that cause rapid spikes.
Fats: With about 6.7 grams of fat, most of which are healthy unsaturated fats, besan can help manage cholesterol levels.
Micronutrients: It is rich in essential vitamins and minerals, including folate, iron, magnesium, and potassium, which are vital for brain function, bone health, and red blood cell formation.

Health Benefits of Daily Besan Consumption

Eating besan regularly as part of a balanced diet offers several health advantages:

Weight Management: The combination of high protein and fiber in besan promotes feelings of fullness, helping to reduce overall calorie intake and supporting weight loss efforts.
Blood Sugar Control: Besan has a low glycemic index, meaning it causes a slower, more gradual rise in blood sugar compared to refined flours. This is particularly beneficial for individuals with diabetes.
Heart Health: The soluble fiber in besan helps lower LDL (bad) cholesterol levels, while minerals like magnesium and potassium aid in regulating blood pressure, contributing to better cardiovascular health.
Digestive Health: The high fiber content supports regular bowel movements and feeds beneficial gut bacteria, promoting overall digestive wellness.

Potential Risks and How to Mitigate Them

While highly beneficial, consuming 100g of besan daily isn't without potential drawbacks, especially for sensitive individuals or when prepared improperly.

Digestive Distress: The high fiber content, while healthy, can cause gas, bloating, and constipation if your body isn't used to it or if you don't drink enough water. A gradual increase in intake can help the digestive system adapt.
Antinutrients: Chickpeas contain antinutrients, which can reduce the absorption of some minerals. Soaking and proper cooking can help reduce these compounds.
High-Calorie Preparation: The healthfulness of besan depends heavily on its cooking method. Deep-frying besan-based foods like pakoras significantly increases calorie and unhealthy fat content.

To safely consume besan daily, it is crucial to focus on preparation methods and portion control. Opting for non-fried dishes and ensuring adequate water intake are key strategies.

Comparison of Besan Preparation Methods

This table highlights the differences between common cooking methods for besan.


Feature	Baked/Steamed Dishes (e.g., Dhokla, Chilla)	Deep-Fried Dishes (e.g., Pakoras, Bhajiyas)
Calories	Lower, since minimal oil is used.	Significantly higher due to oil absorption.
Nutrient Density	High, as nutrients are preserved.	Lower, as high heat can degrade some vitamins.
Digestibility	Easier on the digestive system.	Can be heavy and lead to bloating or indigestion.
Health Impact	Positive: Aids weight loss, good for heart and blood sugar.	Negative: Increases cholesterol, fat, and risk of related diseases.
Satiety	High, keeps you full for longer.	High, but often accompanied by a calorie surplus.

Incorporating 100gm Besan Daily Safely

To enjoy the benefits of besan without the side effects, consider these tips:

Mix it up: Don't consume 100g in one go. Spread it throughout your day. For instance, have a besan chilla for breakfast (approx. 30–50g besan) and use the rest in a soup, curry, or to thicken sauces for lunch or dinner.
Combine with other flours: For dishes like roti, mix besan with whole wheat or other flours. This can improve texture and reduce the risk of digestive issues.
Prioritize healthy recipes: Choose steamed dishes like dhokla, healthy pancakes (chilla), or besan-based soups over deep-fried snacks.
Stay hydrated: Drinking plenty of water is essential when increasing fiber intake to prevent constipation.
Listen to your body: If you experience gas or bloating, reduce the quantity or frequency. Some individuals may be more sensitive to high-fiber foods. For those with legume sensitivities or allergies, besan should be avoided.

According to Healthline, besan provides a healthier alternative to refined flour with more vitamins, minerals, protein, and fiber. When prepared in moderation and with healthy cooking methods, it's a valuable addition to your diet.

Conclusion

Consuming 100 grams of besan daily can be a healthy and nutritious choice for most individuals, provided it is part of a balanced diet and prepared using healthy cooking methods. With its high protein, fiber, and low glycemic index, it offers significant benefits for weight management, blood sugar control, and heart health. However, potential digestive issues from the high fiber content require careful consideration and hydration. By prioritizing steamed or baked preparations and monitoring your body's response, you can safely integrate besan into your daily meals and reap its full nutritional potential. For people with specific health conditions like kidney disease or legume allergies, or for those taking blood sugar medication, it is best to consult a healthcare professional before significantly increasing besan intake.

Frequently Asked Questions

If you eat 100 grams of besan daily, you will significantly boost your intake of protein, fiber, and complex carbohydrates. For most healthy individuals, this can aid in satiety, weight management, and digestive health. However, it is important to ensure you drink enough water and prepare it healthily (not deep-fried) to avoid digestive discomfort like bloating.

No, 100 grams of besan is not necessarily too much for daily intake, especially when consumed as part of a balanced diet and in moderate portions throughout the day. The suitability depends on individual tolerance, hydration levels, and how it is prepared. It is best to listen to your body and adjust the amount if you experience any digestive issues.

You can incorporate 100g of besan daily by dividing it across meals. For instance, use 40-50g to make a savoury besan chilla for breakfast and use the remaining 50-60g to thicken a curry or make a healthy steamed dish like dhokla for another meal. Alternatively, mix it with wheat flour for rotis.

Yes, eating besan daily can cause gas and bloating in some individuals due to its high fiber content. This is more likely to occur if intake is increased too quickly or if you don't drink enough water. To mitigate this, increase your besan consumption gradually and ensure proper hydration.

Besan is often considered a healthier option than refined wheat flour for daily consumption due to its higher protein and fiber content, and lower glycemic index. This makes it more beneficial for blood sugar management and satiety. For gluten-sensitive individuals, besan is an excellent gluten-free alternative.

People with diabetes can generally eat besan daily in moderation because of its low glycemic index and high fiber. The fiber helps slow down sugar absorption. However, they should prioritize non-fried preparations and consult their doctor or dietitian to ensure it fits their specific dietary plan and medication.

While besan is generally safe, overconsumption can lead to digestive discomfort such as bloating, gas, or constipation due to its high fiber content. Additionally, excessive intake of deep-fried besan snacks can lead to weight gain and increased intake of unhealthy fats.