Understanding the Nutritional Value of 100g of Besan
Besan, or gram flour, is derived from ground chickpeas and is a key ingredient in many cuisines. A standard 100-gram serving offers a complete macronutrient profile, making it a valuable addition to a balanced diet. The caloric and nutritional data provides a clear picture of its benefits for energy, muscle building, and digestion.
Detailed Breakdown of 100g Besan
Based on comprehensive nutritional data, a 100-gram portion of besan contains the following key components:
- Energy: 387 kcal
- Protein: 22 g
- Carbohydrates: 58 g
- Dietary Fiber: 11 g
- Fat: 6.7 g
- Sugar: 3 g
- Iron: 4.8 mg
- Potassium: 846 mg
- Magnesium: 166 mg
- Folate: 437 µg (providing over 100% of the daily value)
This breakdown reveals that besan is not only a source of substantial energy but is also rich in plant-based protein and dietary fiber, both crucial for overall health. Its significant folate content is particularly beneficial for cellular growth and function.
Health Benefits of Incorporating Besan
Beyond its core nutritional values, incorporating besan into your diet can offer several notable health advantages due to its specific composition.
High in Plant-Based Protein
With 22 grams of protein per 100g, besan is an excellent protein source for vegetarians and vegans. Protein is vital for muscle repair, tissue growth, and supporting a healthy metabolism. This makes it a fulfilling ingredient that helps with satiety.
Rich in Dietary Fiber
The 11 grams of fiber in 100g of besan aid in digestion, promote regular bowel movements, and can help prevent constipation. Fiber also plays a crucial role in managing blood sugar levels by slowing down the absorption of sugars.
Diabetic-Friendly
Besan has a low glycemic index (GI), typically ranging from 28 to 35, which is significantly lower than refined wheat flour. This means it causes a more gradual rise in blood sugar, making it a safer carbohydrate choice for individuals with diabetes.
Supports Heart Health
Besan is low in saturated fat and a good source of minerals like magnesium and potassium, which are important for regulating blood pressure. The high fiber content also helps in lowering cholesterol levels, contributing to better cardiovascular health.
Aids in Weight Management
The combination of high protein and fiber makes besan incredibly satiating. Consuming besan can help you feel fuller for longer, reducing overall calorie intake and preventing unnecessary snacking. Choosing besan-based dishes like chilla over deep-fried pakoras can further support weight loss goals when part of a calorie-conscious diet.
Besan vs. Other Flours: A Nutritional Comparison
To highlight besan's strengths, here is a comparison of 100g of besan with other common flours, such as whole wheat flour and refined wheat flour (Maida).
| Flour Type | Calories (100g) | Protein | Fiber | Carbs | Fat |
|---|---|---|---|---|---|
| Besan (Chickpea) | 387 kcal | 22 g | 11 g | 58 g | 6.7 g |
| Whole Wheat Flour | 340 kcal | 13 g | 10 g | 72 g | 2 g |
| Refined Flour (Maida) | 364 kcal | 10 g | 2.7 g | 76 g | 1 g |
As the table shows, besan offers a superior profile in protein and dietary fiber compared to both whole wheat and refined flour. While it has a slightly higher calorie count than whole wheat, its richness in protein and fiber makes it a more satiating option that can help with appetite control.
Culinary Uses and How to Moderate Consumption
Besan is incredibly versatile and can be used in a variety of delicious dishes, from savory snacks to desserts. Here are some popular uses:
- Chilla: A savory pancake made with besan, spices, and vegetables.
- Pakoras: Crispy fried fritters coated in a besan batter.
- Kadhi: A yogurt-based curry thickened with besan.
- Ladoo: A traditional Indian sweet made with besan, ghee, and sugar.
- Dhokla: A steamed, spongy, savory cake.
When counting calories, cooking methods matter. Opt for steamed or baked besan dishes like dhokla or chilla instead of deep-fried pakoras. Using besan as a binding agent or thickener in small quantities is another great way to incorporate its nutritional benefits without excess calories.
The Verdict: Besan is a Nutritious and Versatile Flour
In conclusion, 100 grams of besan is a calorie-dense yet nutritionally superior flour that provides excellent levels of protein, fiber, and essential minerals. Its low glycemic index makes it suitable for diabetics, while its high satiety factor supports weight management. It serves as a fantastic, naturally gluten-free alternative to wheat flour, adding a nutty flavor and dense texture to both savory and sweet preparations. Whether you're making traditional Indian snacks or experimenting with gluten-free baking, besan proves to be a valuable and healthy staple in any kitchen.
If you're interested in learning more about the health benefits of besan and chickpea flour, a great resource can be found here: https://www.healthline.com/nutrition/chickpea-flour-benefits.
