Is Besan a Good Source of Protein?
Yes, besan is an exceptional source of protein, particularly for a plant-based food. Made from ground chickpeas (also known as chana dal), this flour is a dietary staple in many parts of the world, prized for its nutritional value and versatility. Its high protein content comes directly from the chickpeas it is made from, a legume family known for its dense nutritional profile. A 100-gram serving of besan typically provides around 22 grams of protein, a significantly higher amount than found in an equivalent quantity of wheat flour. This makes besan a valuable component for muscle maintenance, tissue repair, and overall body function.
The Importance of Plant-Based Protein
For vegetarians, vegans, and those seeking to reduce meat consumption, besan offers a robust, plant-based protein alternative. The protein is vital for countless bodily processes, including hormone and enzyme production, as well as immune system support. Including besan in your meals, through dishes like chilla, dhokla, or pakoras, ensures a consistent and healthful protein supply. Furthermore, a protein-rich diet can increase satiety, helping you feel full for longer and potentially aiding in weight management. The body also burns more calories digesting protein than it does digesting carbohydrates or fats, further supporting weight management goals.
Nutritional Profile of Besan
Beyond its high protein concentration, besan is a nutrient-dense food packed with other essential vitamins and minerals. It is naturally gluten-free, making it a safe and nutritious alternative for individuals with celiac disease or gluten intolerance. The flour is rich in dietary fiber, which aids in digestion, regulates blood sugar levels, and supports gut health. It also contains key minerals such as iron, magnesium, phosphorus, and folate, which are crucial for energy metabolism, bone health, and red blood cell production. The low glycemic index of besan means it has a more gradual effect on blood sugar compared to refined wheat flours, benefiting those monitoring their glucose levels.
Is Besan a Complete Protein?
While besan is a fantastic source of protein, it is not considered a complete protein on its own. A complete protein contains all nine essential amino acids that the human body cannot produce and must be obtained from diet. Chickpeas, and therefore besan, are relatively low in the amino acid methionine. However, this is not a significant concern for a balanced diet. The body doesn't need to consume all essential amino acids in a single meal. By pairing besan with other protein sources throughout the day, such as whole grains (like in besan paratha), nuts, or seeds, you can easily achieve a complete amino acid profile.
How to Incorporate More Besan Into Your Diet
Besan's versatility makes it easy to add to a variety of dishes. Here are a few popular options:
- Besan Chilla: A savory pancake made from besan batter mixed with vegetables. A simple and protein-packed breakfast or snack.
- Dhokla: A steamed, savory cake that is light, fluffy, and a healthy snack. The steaming process preserves its nutrients.
- Pakoras: While traditionally deep-fried, besan can be used to make baked or air-fried versions of these vegetable fritters, offering a healthier twist.
- Besan Roti/Paratha: Replacing a portion of wheat flour with besan in your flatbread dough increases the protein and fiber content.
- Binding Agent: Use besan as a binder in vegetarian patties, meatballs, or lentil-based cutlets. It also works as a thickener for curries and gravies.
The Future of Plant-Based Nutrition
As global dietary trends shift towards more plant-based and sustainable eating, ingredients like besan are growing in importance. Its cost-effectiveness, nutritional density, and environmental friendliness make it an appealing choice for a wide audience. Manufacturers and home cooks are increasingly exploring its potential beyond traditional recipes, utilizing its unique properties in baked goods, protein bars, and vegan egg substitutes. Besan's ability to act as a binder and provide a desirable texture makes it a valuable asset in both savory and sweet preparations.
Comparison of Besan vs. Other Common Flours
This table outlines the approximate nutritional values per 100g for besan, wheat flour, and rice flour, highlighting besan's superiority in protein and fiber.
| Nutrient (per 100g) | Besan (Gram Flour) | Wheat Flour | Rice Flour |
|---|---|---|---|
| Calories | 387 kcal | 364 kcal | 366 kcal |
| Protein | 22 g | 12 g | 6 g |
| Fiber | 10 g | 2.5 g | 2.4 g |
| Carbohydrates | 58 g | 72 g | 80 g |
| Fat | 6 g | ~1.7 g | 2 g (approx.) |
Conclusion
In conclusion, besan is undeniably a significant source of protein, derived from the nutritious chickpeas it is milled from. With approximately 22 grams of protein per 100 grams, it surpasses many other common flours like wheat and rice, offering a powerful boost for plant-based diets. Its benefits extend beyond protein, providing high levels of fiber, essential minerals like iron and folate, and a low glycemic index for better blood sugar control. While not a complete protein on its own due to lower methionine content, its amino acid profile is easily complemented by pairing it with other foods like grains. Its versatility in the kitchen, from savory dishes like chilla to baked goods, makes it an accessible and delicious ingredient for improving overall nutrition. Incorporating besan into your diet is a simple and effective way to enhance your protein intake and embrace a healthier lifestyle.
An extensive review on the nutritional quality of chickpea can be found in the British Journal of Nutrition.
