Besan, also known as gram flour or chickpea flour, is a ground flour made from husked Bengal gram (kala chana). Widely used across South Asia, its nutritional benefits are gaining global recognition, particularly for its impressive protein count. Understanding the nutritional breakdown of besan can help you make informed dietary choices, whether you are following a high-protein diet, are gluten-intolerant, or simply looking for healthier flour alternatives.
The Protein Power of Besan
The protein content in besan is its most notable feature. On average, 100 grams of besan contains roughly 20 to 22 grams of protein. This makes it a far richer source of protein than many common flours. For comparison, 100 grams of whole wheat flour contains around 12 grams of protein, highlighting besan as a superior choice for increasing daily protein intake. This plant-based protein is crucial for building and repairing tissues, supporting muscle growth, and promoting satiety, which can assist with weight management.
Other key nutrients in 100g of besan
Beyond protein, besan offers a host of other valuable nutrients that contribute to overall health. A typical 100g serving also includes:
- Dietary Fiber: Approximately 10-12 grams of dietary fiber, which aids digestion, promotes gut health, and helps regulate blood sugar levels.
- Carbohydrates: Around 58 grams of carbohydrates, which provide energy for the body.
- Fat: A moderate amount of fat, typically around 6-7 grams, primarily comprising healthy unsaturated fats.
- Folate (Vitamin B9): A rich source, providing over 100% of the daily recommended intake per 100g, which is essential for cell growth and DNA formation.
- Minerals: Significant amounts of iron, magnesium, phosphorus, and zinc.
Comparison of Besan to Other Common Flours
To better appreciate besan's nutritional profile, it's helpful to compare it with other popular flours. The table below outlines the macronutrient content per 100 grams.
| Flour Type | Protein (g) | Fiber (g) | Carbohydrates (g) | Gluten-Free? |
|---|---|---|---|---|
| Besan (Chickpea Flour) | ~22 | ~11 | ~58 | Yes |
| Whole Wheat Flour | ~12 | ~11 | ~76 | No |
| All-Purpose White Flour | ~10 | ~3 | ~76 | No |
| Almond Flour | ~21 | ~12 | ~20 | Yes |
| Oat Flour | ~11 | ~7 | ~68 | Yes (if certified) |
This comparison clearly shows besan's advantage in protein content over traditional wheat flours, with comparable or higher fiber. It stands out as a high-protein, gluten-free choice, rivaling almond flour in protein while being significantly lower in fat and higher in carbs.
Health benefits of incorporating besan into your diet
Including besan in your regular meals can offer numerous health benefits:
- Supports Weight Management: Its high protein and fiber content help promote satiety, keeping you feeling full longer and potentially reducing overall calorie intake.
- Good for Diabetics: With a low glycemic index, besan causes a slower rise in blood sugar levels compared to wheat flour, making it a better option for managing blood sugar.
- Heart Health: The fiber in besan can help lower cholesterol levels, supporting cardiovascular health.
- Gluten-Free Alternative: For individuals with celiac disease or gluten sensitivity, besan is a safe and nutritious alternative for baking and cooking.
- Rich in Folate: The high folate content is especially beneficial for pregnant women, aiding in fetal development.
Cooking with Besan for a Protein Boost
Besan's versatility in the kitchen allows for easy integration into various dishes to increase your protein intake. Here are some simple ideas:
- Besan Chilla (Savory Pancake): A popular Indian breakfast, it's a quick and filling meal. You can enhance its protein content further by adding crumbled paneer or other vegetables.
- Besan Roti (Flatbread): Swap out some or all of your wheat flour for besan to create a higher-protein flatbread. For a balanced approach, start by mixing it with wheat flour.
- Soups and Gravies: Use a small amount of besan as a natural thickening agent for soups and curries, adding a nutty flavor and protein.
- Dhokla: This steamed, savory snack from Gujarat is low in calories and high in protein when prepared correctly.
- Baked Snacks: Substitute besan for wheat flour in recipes for baked goods like crackers or savories to boost the nutritional value.
By creatively using besan, you can enjoy delicious, traditional recipes while actively increasing your daily protein consumption. For those looking for an excellent vegetarian or vegan protein source, besan is an invaluable kitchen staple.
Conclusion
In conclusion, 100 grams of besan packs a powerful nutritional punch, with approximately 20-22 grams of high-quality plant-based protein. This makes it a far superior choice to conventional wheat flours for those looking to boost their protein intake, manage weight, or follow a gluten-free diet. Its rich fiber content, low glycemic index, and abundance of essential vitamins and minerals solidify its position as a superfood. By integrating besan into your diet through simple culinary swaps and diverse recipes, you can enjoy a delicious and healthier way of eating.
Disclaimer
The nutritional data provided in this article is for informational purposes only. Specific protein content may vary slightly based on the brand, processing, and growing conditions of the chickpeas. It is always recommended to check the nutrition label on the product packaging for the most accurate information. Consult with a healthcare professional or registered dietitian for personalized dietary advice.
How to make besan at home
For the freshest besan, you can make it at home easily. The process is simple and requires only a few basic steps:
- Prepare the chickpeas: Start with clean, husked Bengal gram lentils (chana dal). You can optionally dry roast them on a pan for a few minutes until they become fragrant to enhance the nutty flavor.
- Grind the lentils: Use a high-powered blender or a grain mill to grind the roasted lentils into a fine powder. It is best to grind in short bursts to prevent the flour from overheating.
- Sift the flour: Pass the ground flour through a fine-mesh sieve to achieve a smooth consistency. Any coarse pieces can be ground again.
- Store properly: Store the freshly made besan in an airtight container in a cool, dry place to maintain its freshness.
This simple process ensures you have the freshest and most nutritious besan for all your cooking needs.
