Is Besan Good for Daily Use? The Definitive Guide

January 11, 2026 •

4 min read

Besan, or gram flour, is a staple in many cuisines and skincare routines for centuries. However, many people wonder, "Is besan good for daily use?" The answer is a nuanced blend of positive health impacts, skincare benefits, and important considerations for moderation.

Quick Summary

This guide explores the comprehensive benefits and potential drawbacks of using besan daily in your diet and skincare regimen, detailing nutritional advantages, skin-enhancing properties, and necessary precautions to ensure a balanced approach.

Key Points

Daily Dietary Use is Beneficial: Besan, rich in protein and fiber, can be safely and effectively consumed daily in moderation as a gluten-free flour alternative to aid weight management and blood sugar control.
Skincare Use Needs Moderation: While a great cleanser and exfoliator, daily topical application of besan may cause excessive dryness or irritation, especially for sensitive or dry skin types. Limiting use to 2-3 times a week is often recommended.
High in Nutrients: Besan is a powerhouse of vitamins and minerals like iron, magnesium, and folate, which contribute to better energy levels and overall health.
Potential Digestive Issues: Daily consumption requires adequate water intake. Overconsumption can lead to bloating or constipation due to its high fiber content.
Superior to Refined Flour: Compared to refined white flour, besan offers more protein, fiber, and a lower glycemic index, making it a healthier choice for daily meals.
Patch Test Advised for Skin: Always perform a patch test before regular topical use to ensure no irritation or allergic reaction occurs.
Versatile and Adaptable: Besan can be blended with other flours for healthier recipes or used in steamed dishes like dhokla to reduce calorie intake from fried foods.

Nutritional Benefits of Besan for Daily Consumption

Besan is a highly nutritious, gluten-free flour made from ground chickpeas, offering a multitude of health advantages when incorporated daily and in moderation. Its rich nutritional profile makes it a powerful dietary addition.

High Protein Content

Besan is significantly higher in protein than regular wheat flour. For vegetarians and vegans, daily consumption of besan can help meet protein requirements essential for muscle repair, growth, and overall satiety. A single cup contains approximately 20 grams of protein.

Rich in Dietary Fiber

This high-fiber flour supports digestive health and promotes regular bowel movements. The fiber content also contributes to a feeling of fullness, which is beneficial for weight management by reducing overall calorie intake throughout the day. Some of this fiber is resistant starch, which feeds healthy gut bacteria and is linked to improved blood lipid levels.

Supports Blood Sugar Regulation

With a low glycemic index, besan causes a more gradual rise in blood sugar levels compared to refined flours. This makes it a great option for people with diabetes or those looking to prevent blood sugar spikes.

Besan's Benefits for Daily Skincare

Beyond its culinary uses, besan has been a traditional beauty secret for generations. When used topically as a cleanser or mask, it offers several skin benefits.

Natural Exfoliant

The fine granules of besan provide gentle exfoliation, removing dead skin cells and impurities. Daily use as a mild cleanser can promote smoother, brighter, and more radiant skin.

Clears Excess Oil

For those with oily skin, besan is an excellent natural ingredient for absorbing excess sebum. It helps balance the skin's pH levels and keeps pores clean, which can prevent acne breakouts.

Combats Skin Problems

Besan contains zinc, which has antimicrobial properties that can help fight acne-causing bacteria. Regular use in face packs may also help fade blemishes, dark spots, and reduce tan over time.

Potential Side Effects of Daily Besan Use

While generally safe, moderation is key to avoid potential side effects from overuse, both in diet and skincare.

Digestive Discomfort

Due to its high fiber content, ingesting large, daily quantities of besan without sufficient water intake can lead to digestive issues such as bloating, abdominal pain, or constipation. Introducing it gradually helps the body adjust.

Drying Skin and Irritation

Using besan topically every day can be too drying for certain skin types, especially sensitive or dry skin. Over-scrubbing can also cause irritation. Dermatologists advise against daily face pack use, recommending 2-3 times a week instead, and following up with a moisturizer.

Allergies and Antinutrients

Individuals with legume allergies must avoid besan entirely. Additionally, chickpeas contain antinutrients, which can reduce the absorption of some minerals. Soaking or cooking can reduce these effects.

Comparison: Besan vs. Common Flours


Feature	Besan (Gram Flour)	Whole Wheat Flour (Atta)	Refined White Flour (Maida)
Gluten Content	Naturally Gluten-Free	Contains Gluten	Contains Gluten
Protein	Higher (approx. 20g/cup)	Moderate (approx. 16g/cup)	Lower (approx. 13g/cup)
Fiber	Higher (approx. 10g/cup)	High (includes bran)	Very Low
Glycemic Index	Low (around 10)	Lower than Maida	High
Nutrient Density	High (Iron, Magnesium, Folate)	High (Vitamins, Minerals, Fiber)	Low
Best For	Gluten-free baking, high-protein recipes	Traditional breads, chapatis	Baking, pastries, sweets

How to Safely Incorporate Besan into a Daily Routine

To reap the benefits without the drawbacks, thoughtful incorporation is essential.

Culinary Use

Mix with other flours: Blend besan with whole wheat flour (around 25% besan) for softer, more protein-rich rotis.
Opt for steamed dishes: Choose healthy besan-based recipes like dhokla or cheela rather than fried pakoras to keep calorie intake in check.
Stay hydrated: When adding more besan to your diet, increase your water intake to aid digestion.

Skincare Routine

Use as a mild cleanser: For oily skin, a paste of besan and rose water can be used daily. Gently wash and rinse to avoid excessive drying.
Limit face packs: For most skin types, especially dry or sensitive skin, stick to using besan face masks 2-3 times per week to prevent irritation and dryness.
Perform a patch test: Always test a small area of your skin before applying a new besan face pack to check for allergic reactions.
Moisturize afterward: Always follow a besan face pack with a gentle moisturizer to rehydrate the skin.

Conclusion

So, is besan good for daily use? Yes, but with mindful application. As a dietary component, its high protein, fiber, and low glycemic index make it a valuable addition for weight management, stable blood sugar, and overall wellness. For skincare, besan works wonders as a cleanser and exfoliator but should be used in moderation to avoid over-drying, particularly for sensitive or dry skin. By being aware of potential side effects and incorporating it thoughtfully, both internally and externally, you can confidently and safely integrate besan into your daily wellness routine and enjoy its many benefits.

For additional health and wellness guidance, consider visiting the Harvard School of Public Health website for information on healthy eating and food alternatives, such as besan.

Frequently Asked Questions

Using besan on your face every day is not recommended for all skin types, especially if you have dry or sensitive skin, as its alkaline nature can cause excessive dryness and irritation. For oily skin, using it as a mild cleanser daily may be acceptable, but it is often better to use face packs only 2-3 times a week.

When consumed in large quantities, besan can cause digestive issues like bloating, gas, and constipation due to its high fiber content. It is important to increase your water intake when adding besan to your diet to prevent these issues. Individuals with legume allergies should avoid it completely.

Yes, besan is often considered healthier for daily consumption than refined wheat flour because it is higher in protein and fiber and has a lower glycemic index. This makes it a better choice for blood sugar management and weight loss.

Yes, incorporating besan into your daily diet can aid in weight loss. Its high protein and fiber content promotes satiety, which helps reduce overall calorie intake. However, avoid deep-fried preparations and opt for healthier versions like besan chilla or dhokla.

Yes, besan can dry out your skin, especially during the winter when skin is naturally drier. Using it excessively or leaving it on for too long can imbalance the skin's pH. It's best to use besan less frequently in colder weather and follow up with a good moisturizer.

Yes, besan is naturally gluten-free and is a safe alternative for people with celiac disease or gluten intolerance. For daily use, it is an excellent way to add nutrients to a gluten-free diet.

While besan's zinc content and cleansing properties help combat acne, using it every day, particularly in a rigorous scrub, could cause irritation and folliculitis. Using a besan face pack 2-3 times a week is a safer and more effective approach.