Understanding the Caloric Value of Besan
Besan, also known as gram flour or chickpea flour, is a staple in Indian cuisine and a popular gluten-free alternative worldwide. For those monitoring their intake, a key question is how many calories are in two spoons of besan? The answer varies slightly depending on the source and serving size definition. A common estimate shows that two tablespoons (about 20g) of besan contain approximately 45 to 70 calories. This variation can be due to differences in flour density and the specific type of chickpea used. For comparison, a single tablespoon (around 10g) may contain 15 to 35 calories. Because of its high protein and fiber content, besan is often considered a healthier option compared to more refined flours.
Nutritional Composition of Besan
Beyond just calories, the real value of besan lies in its rich nutritional profile. Besan is a nutrient-dense food, packing a number of vitamins and minerals. Here is a more detailed look at what you get per 100 grams of besan, according to various nutritional databases:
- Protein: At approximately 20-22 grams per 100g, besan is a fantastic plant-based protein source. This is significantly higher than wheat flour and helps promote satiety, which can aid in weight management.
- Fiber: A 100g serving contains about 10 grams of dietary fiber, promoting healthy digestion and regular bowel movements. The high fiber content also helps regulate blood sugar levels.
- Carbohydrates: It contains complex carbohydrates that provide a steady source of energy without causing rapid spikes in blood sugar.
- Vitamins and Minerals: Besan is loaded with important nutrients, including:
- Folate (B9), crucial for cell growth and multiplication.
- Iron, vital for red blood cell production.
- Magnesium and Phosphorus, essential for bone health.
- Copper and Manganese.
Health Benefits of Incorporating Besan
Including besan in your diet offers numerous health advantages beyond its basic nutritional content.
- Supports Weight Management: The combination of high protein and fiber in besan keeps you feeling full for longer, reducing overall calorie intake. This makes it an excellent choice for those looking to manage or lose weight.
- Manages Blood Sugar: Besan has a low glycemic index, which means it releases sugar into the bloodstream slowly. This prevents the dramatic blood sugar spikes associated with refined flours, making it a better choice for people with diabetes or those looking to control their blood sugar.
- Heart Health: Besan contains soluble fiber, which is known to help lower cholesterol levels. A diet rich in legumes like chickpeas (from which besan is made) has been shown to support cardiovascular health.
- Gluten-Free Alternative: For individuals with celiac disease, gluten intolerance, or a wheat allergy, besan provides a safe and nutritious flour alternative.
Besan vs. Other Common Flours: A Comparison
To highlight besan's superior nutritional profile, here is a comparison with other common flours, based on a 100g serving:
| Nutrient | Besan (Gram Flour) | Whole Wheat Flour | Refined Flour (Maida) |
|---|---|---|---|
| Calories | ~356-387 kcal | ~407 kcal | ~455 kcal |
| Protein | ~20-22 g | ~16 g | ~13 g |
| Fiber | ~10 g | Higher than maida | Very low |
| Carbs | ~53 g | ~73 g | ~76 g |
| Glycemic Index | Low (GI 10 for flour) | Higher than besan | High |
Practical Ways to Incorporate Besan
Besan's nutty flavor and binding properties make it incredibly versatile in the kitchen. Here are some healthy and delicious ways to add it to your diet:
- Besan Chilla: Create thin, savory pancakes with besan, water, and finely chopped vegetables like onions, tomatoes, and cilantro. Cook on a non-stick pan with minimal oil for a protein-rich breakfast.
- As a Thickening Agent: Use besan to thicken curries, gravies, and soups. Simply mix a small amount with water to create a slurry before adding it to your dish to prevent lumps.
- Gluten-Free Baking: Combine besan with other gluten-free flours like rice or millet flour to bake healthy bread, flatbreads (like missi roti), or crackers.
- Vegetable Coatings: Instead of using refined flour, use besan to lightly coat vegetables like okra (besan bhindi) before sautéing or air-frying for a crispy, flavorful finish.
- Steamed Snacks: Prepare steamed delicacies like dhokla with a besan base. Steaming is a much healthier cooking method than deep-frying.
Important Considerations for a Besan-Rich Diet
While besan is a nutritious ingredient, how it's prepared significantly impacts its healthfulness. Always opt for healthy cooking methods over deep-frying. For instance, while besan pakoras are a popular snack, the deep-frying process adds unhealthy fats and calories, negating many of the benefits. Instead, consider baking or air-frying for a similar crispy texture. Portion control is also key, as even healthy, calorie-dense foods should be consumed in moderation as part of a balanced diet.
For a deeper look into the nutritional composition and health applications of chickpea flour, you can refer to authoritative sources such as those found on the National Institutes of Health (NIH) website.
Conclusion
In summary, understanding how many calories are in two spoons of besan reveals a relatively low-calorie and high-nutrient profile compared to refined flours. With approximately 45 to 70 calories per two tablespoons, besan offers a powerful combination of protein, fiber, and essential minerals. By choosing healthier preparation methods and maintaining portion control, besan can be a valuable addition to a balanced nutrition diet, offering benefits for weight management, blood sugar control, and overall wellness.
