Is Besan Chapati Healthy? Benefits, Risks, and Comparison

December 3, 2025 •

3 min read

With its low glycemic index (GI), besan is a popular alternative flour for those looking to manage blood sugar, weight, or simply boost their protein intake. However, many wonder: is besan chapati healthy as a regular meal staple, and how does it compare to traditional wheat flour? This article explores its nutritional profile, benefits, and potential drawbacks.

Quick Summary

Besan chapati is a healthy, gluten-free flatbread, rich in protein and fiber, making it beneficial for weight management and stable blood sugar. It can cause digestive issues if overconsumed and is often mixed with wheat flour for better texture and digestion.

Key Points

High in Protein and Fiber: Besan chapati is significantly richer in protein and fiber than whole wheat chapati, promoting satiety and aiding digestion.
Low Glycemic Index: With a lower GI, besan chapati is an excellent choice for managing blood sugar levels, particularly for individuals with diabetes.
Supports Weight Management: The high protein and fiber content help you feel full for longer, which can help control appetite and support weight loss goals.
Naturally Gluten-Free: As it is made from chickpeas, besan is a safe and nutritious alternative for those with gluten intolerance or celiac disease.
Can Cause Digestive Issues: Overconsumption of besan chapati can cause bloating and gas in some individuals, so moderation is key.
Best When Mixed: For improved texture and digestion, it is often recommended to mix besan with other flours like whole wheat or millets.

Understanding the Nutritional Power of Besan

Besan, or gram flour, is derived from ground chickpeas (chana dal) and is a nutritional powerhouse in its own right. It is naturally gluten-free and significantly higher in protein and fiber compared to traditional whole wheat flour. This unique nutritional makeup provides several health benefits that make besan chapati a popular choice for health-conscious individuals.

Key Nutrients in Besan Flour

High Protein Content: Besan provides approximately 22 grams of plant-based protein per 100 grams, nearly double the protein found in whole wheat flour. Protein is crucial for satiety, muscle maintenance, and boosting metabolism.
Rich in Fiber: A 100-gram serving of besan contains a substantial amount of dietary fiber, including both soluble and insoluble fiber. This promotes regular bowel movements, aids digestion, and prevents constipation.
Low Glycemic Index (GI): The glycemic index of besan is considerably lower than that of wheat flour. Foods with a low GI are digested and absorbed more slowly, which helps prevent sharp spikes in blood sugar levels, making it particularly beneficial for diabetics.
Vitamins and Minerals: Besan is a good source of essential micronutrients like iron, magnesium, folate, and B-vitamins, which support energy production, red blood cell formation, and overall well-being.

Besan Chapati vs. Wheat Chapati: A Nutritional Showdown

While both besan and whole wheat flour offer health benefits, their specific nutritional profiles cater to different dietary goals. Here is a comparison of besan chapati versus traditional whole wheat chapati.


Feature	Besan Chapati	Whole Wheat Chapati
Protein	Significantly higher	Lower
Fiber	Higher	High, but often less than besan
Glycemic Index	Low (around 10)	Medium
Gluten	Gluten-free	Contains gluten
Satiety	High, due to protein and fiber	Moderate
Digestion	Can cause bloating if overconsumed	Easily digestible for most people

Which is Better for Weight Loss?

Besan chapati's higher protein and fiber content promote a greater feeling of fullness and satiety, which can help reduce overall calorie intake and support weight loss goals. Its low GI also helps prevent energy crashes and cravings. Portion control remains important for calorie management regardless of the flour used.

Is Besan Chapati Good for Diabetics?

Besan chapati is generally a good option for diabetics due to its low glycemic index, which helps prevent rapid blood sugar spikes. The high fiber content also aids in blood sugar management by slowing carbohydrate absorption. Pairing besan roti with fiber-rich vegetables or lean proteins can further enhance its blood sugar-stabilizing effects.

How to Make the Healthiest Besan Chapati

To maximize the health benefits and minimize potential side effects of besan chapati, consider these preparation tips:

Mix with Other Flours: Mixing besan with other flours like whole wheat or multigrain can improve texture and aid digestion. Combining besan with millets like jowar or ragi is also a healthy option.
Use Minimal Oil: Cook the chapati on a non-stick pan with minimal ghee to reduce fat and calories.
Incorporate Carminative Spices: Adding spices like asafoetida (hing) and carom seeds (ajwain) to the dough can help with digestion and alleviate bloating or gas.
Add Vegetables: Include chopped vegetables such as onions, tomatoes, spinach, or fenugreek leaves in the dough to increase fiber, vitamin, and mineral content.

Potential Side Effects and Considerations

While generally healthy, besan chapati can cause gas and bloating in some individuals, especially when first introduced or consumed in large quantities. Starting with smaller portions can help. Besan also contains anti-nutrients that can affect nutrient absorption, but this can be reduced by consuming it as part of a varied diet and cooking it thoroughly. Individuals with chronic kidney disease should consult a doctor before consuming large amounts due to its high potassium levels.

Conclusion: A Nutritious and Versatile Choice

Besan chapati is healthy when consumed in moderation and prepared mindfully. It offers a superior nutritional profile compared to traditional wheat chapati, with higher protein and fiber and a lower glycemic index. This makes it a good choice for managing weight and blood sugar. It is also a gluten-free alternative. With mindful preparation and portion control, besan chapati can be a wholesome addition to most diets. Times of India article

Frequently Asked Questions

Besan chapati is often considered better for weight loss because its higher protein and fiber content promote a feeling of fullness, which can lead to eating fewer calories throughout the day.

Yes, diabetics can safely eat besan chapati in moderation. Its low glycemic index helps prevent sudden blood sugar spikes, making it a better option than refined flours.

While besan is rich in fiber, some people may experience digestive issues like gas or bloating if they consume too much of it. Mixing it with other flours or adding digestive spices can help.

Yes, pure besan (gram flour) is naturally gluten-free and is a safe and healthy alternative for people with celiac disease or gluten sensitivity.

To make besan chapati healthier, mix it with other nutritious flours like whole wheat or millet, add chopped vegetables to the dough, and use minimal oil or ghee during cooking.

For diabetics and those managing weight, it is generally recommended to limit intake to 2 to 4 besan rotis per day, depending on your dietary plan and overall calorie intake.

The high fiber content in besan can sometimes cause gas and bloating, especially for those not accustomed to a high-fiber diet. Introducing it gradually and cooking it thoroughly can help.

Yes, the fiber and healthy unsaturated fats found in besan can help lower LDL ('bad') cholesterol levels, which is beneficial for heart health.