Is Besan Chilla Good for Diabetics? The Complete Guide

January 12, 2026 •

3 min read

According to the World Health Organization, 1 in 11 adults worldwide lives with diabetes, making mindful eating critical for managing blood sugar levels. Besan chilla, a savory pancake made from chickpea flour, is often considered a healthy breakfast option, but is it suitable for diabetics?

Quick Summary

Besan chilla is a nutritious choice for diabetics due to its low glycemic index, high protein, and fiber content when prepared healthily. Key factors include minimizing oil and incorporating high-fiber vegetables to control blood sugar levels effectively.

Key Points

Low Glycemic Index: Besan (gram flour) has a low GI, which helps prevent rapid blood sugar spikes, making it a good choice for diabetics.
Rich in Protein and Fiber: The high protein and fiber content in besan aid in regulating blood sugar by slowing down digestion and absorption of carbohydrates.
Preparation Matters: Opt for pan-cooked besan chilla with minimal oil on a non-stick pan, rather than deep-fried variations like pakoras.
Enhance with Vegetables: Mixing in chopped vegetables such as spinach, onions, and carrots boosts the fiber and nutritional value of the chilla.
Practice Portion Control: While healthy, besan chilla should be consumed in moderation as part of a balanced diet to manage overall carbohydrate intake.
Improve Insulin Sensitivity: The magnesium found in besan can help improve the body's insulin response and lower insulin resistance.

What Makes Besan Chilla a Diabetic-Friendly Choice?

Besan, or gram flour, is made from ground chickpeas and is packed with nutrients that benefit blood sugar management. Its low glycemic index (GI) is a primary reason it is a favorable option for people with diabetes. Foods with a low GI cause a slower, more gradual rise in blood sugar compared to high-GI foods, which trigger rapid spikes.

The Nutritional Breakdown of Besan

Besan offers a rich profile of macro and micronutrients that contribute to better diabetes control:

High Protein: 100 grams of besan contains approximately 20-22 grams of protein, which helps slow down digestion and carbohydrate absorption, leading to improved blood sugar control.
Abundant Fiber: The high dietary fiber content, including insoluble fiber, aids in regulating blood sugar levels and promotes digestive health. It also helps you feel full for longer, which can assist with weight management.
Key Minerals: Besan is a good source of magnesium, phosphorus, and iron. Magnesium is particularly important as it plays a role in insulin sensitivity.
Healthy Fats: Most of the fats in besan are healthy unsaturated fats that are beneficial for heart health.

How Preparation Methods Affect Diabetic-Friendly Besan Chilla

While the core ingredient, besan, is excellent for diabetics, the cooking method and added ingredients can significantly impact its healthfulness. For instance, a deep-fried pakora made with besan would not be suitable for a diabetic diet, whereas a pan-cooked chilla can be. The goal is to maximize the benefits of besan while minimizing unhealthy fats and excess carbohydrates.

Creating a Healthier Besan Chilla

Here are several tips to make your besan chilla a truly diabetes-friendly meal:

Add More Vegetables: Incorporate finely chopped onions, spinach (methi), bell peppers, and grated carrots or bottle gourd (lauki) into the batter. This increases the fiber and nutrient content.
Use Minimal Oil: Cook the chilla on a good quality non-stick pan to reduce the amount of oil needed. Avoid deep-frying or using excessive oil.
Pair with High-Protein Sides: Serving your chilla with low-fat curd or a spoonful of hummus can create a balanced meal that further prevents blood sugar spikes.
Use a Mix of Flours: For an even lower GI and added nutrients, consider mixing besan with other diabetic-friendly flours like ragi or oat flour.

Comparison Table: Besan Chilla vs. Alternatives


Feature	Besan Chilla (Diabetes-Friendly)	Wheat Flour Roti	Rice	Fried Pakora
Glycemic Index	Low (approx. 28-35 for chilla)	High	High	High (due to frying)
Protein Content	High	Medium	Low	Low (relative to calories)
Fiber Content	High	Medium	Low	Low
Preparation	Minimal oil on non-stick pan	Can be cooked with moderate oil	Boiled	Deep-fried in unhealthy oil
Vegetable Additions	Easily incorporated for extra fiber	Limited additions	Limited additions	Limited additions
Impact on Blood Sugar	Slow, steady release	Rapid spikes	Rapid spikes	Rapid spikes

Making Your Besan Chilla

To prepare a healthy besan chilla, start by mixing besan with water to form a smooth batter. Add finely chopped vegetables like onions and spinach, along with spices such as turmeric, cumin, and ajwain. Cook on a lightly greased non-stick pan until golden brown on both sides. Serve hot with a side of mint chutney or low-fat yogurt for a nutritious and satisfying meal.

Conclusion: The Final Verdict

Is besan chilla good for diabetics? Yes, when prepared correctly, besan chilla is an excellent addition to a diabetic's diet. Its low glycemic index, high protein, and high fiber content help regulate blood sugar levels, control appetite, and manage weight effectively. However, the key lies in moderation and healthy preparation—avoiding deep frying and excess oil, and loading up on vegetables, can maximize its health benefits while keeping blood sugar in check. Always consult a healthcare provider or a registered dietitian for personalized dietary advice. For more detailed information on diabetes-friendly foods, resources like the American Diabetes Association can be helpful.

Frequently Asked Questions

No, besan does not typically cause blood sugar levels to spike. Because it has a low glycemic index, its carbohydrates are absorbed slowly, resulting in a gradual rise in blood sugar.

While individual needs vary, experts generally recommend that diabetics consume besan chilla in moderation, often suggesting no more than one to two medium-sized chillies a day as part of a balanced diet.

Yes, besan is generally considered a better option for people with diabetes than regular wheat flour. Besan has a lower glycemic index and higher protein and fiber content compared to wheat flour.

Yes, adding finely chopped vegetables like spinach, onions, and bell peppers can significantly increase the fiber and nutrient content of your besan chilla, further improving its benefits for blood sugar management.

Using a healthy vegetable oil sparingly on a non-stick pan is the best method. Healthy fat options include olive, canola, or sunflower oil. Avoid saturated fats and deep-frying.

The glycemic index of besan itself is very low (around 10), while dishes like besan chilla typically fall in the low GI range of 28-35, depending on the preparation.

Excessive consumption of besan can lead to digestive issues such as bloating and gas for some individuals due to its high fiber content.