Is Besan High in Gluten? The Complete Guide

November 12, 2025 •

4 min read

According to Beyond Celiac, gram flour, also known as besan, is naturally gluten-free because it is made from chickpeas, not wheat. So, is besan high in gluten? The simple answer is no, making it a safe alternative for those with celiac disease or gluten sensitivity.

Quick Summary

Besan, or chickpea flour, is naturally gluten-free, derived from ground chickpeas. It is a nutritious alternative to wheat flour, offering more protein and fiber, and is a staple in many cuisines worldwide. For those with sensitivities, purchasing certified gluten-free versions is crucial to avoid cross-contamination during processing.

Key Points

Naturally Gluten-Free: Besan, or gram flour, is made from ground chickpeas, which are naturally free of gluten.
Not High in Gluten: Contrary to some misconceptions, besan does not contain any gluten proteins found in wheat.
Superior Nutrition: It is a healthier alternative to wheat flour, with higher protein, more fiber, and a lower glycemic index.
Watch for Cross-Contamination: For those with celiac disease, it's vital to buy certified gluten-free besan to avoid contamination from shared processing equipment.
Versatile Ingredient: Besan is a great binder and thickener, suitable for both sweet and savory dishes, including vegan cooking.
Beneficial for Diabetics: Its low glycemic index makes besan a suitable and safe ingredient for managing blood sugar levels.
Easy to Use: It can be used in traditional Indian recipes, as a gluten-free breading, or as a thickening agent.

Understanding Besan and Its Origins

Besan, also known as gram flour or chickpea flour, is a pulse flour made from ground chickpeas, specifically split Bengal gram (chana dal). Unlike wheat flour, which is milled from a cereal grain containing the protein gluten, besan comes from a legume and is therefore naturally gluten-free. This fundamental difference is key to understanding its place in a gluten-free diet.

Besan is a staple in many cuisines, particularly those of the Indian subcontinent, and is used to make a wide variety of dishes, from savory snacks like pakoras to delicious sweets like ladoos. Its nutty flavor and excellent binding properties make it a versatile ingredient in both traditional and modern cooking.

The Health Benefits of Using Besan

Beyond being a safe option for those avoiding gluten, besan offers several nutritional advantages:

Higher in protein and fiber: Besan contains significantly more protein and fiber than traditional wheat flour, which helps promote a feeling of fullness and aids in healthy digestion.
Rich in nutrients: It is packed with essential vitamins and minerals, including iron, folate, and magnesium.
Low glycemic index: Besan has a lower glycemic index compared to wheat flour, meaning it releases sugar into the bloodstream more slowly. This makes it a good option for individuals managing their blood sugar levels, such as those with diabetes.
Versatile in the kitchen: Its binding properties allow it to be used in baking, as a thickener for sauces, or as a coating for fried foods.

The Risk of Cross-Contamination

While besan is inherently gluten-free, there is one major caveat for people with celiac disease or severe gluten sensitivity: cross-contamination.

Cross-contamination can occur during processing, packaging, or even cooking if besan is handled in the same facilities or with the same equipment as gluten-containing products. For example, some Indian shops or manufacturers might handle besan in a shared space with wheat flour or products made with wheat. For those who must avoid gluten completely, it is essential to purchase besan that is explicitly certified as gluten-free. These certifications guarantee that the product has been handled in a dedicated facility to guard against any potential contamination.

Comparison: Besan vs. Wheat Flour


Feature	Besan (Chickpea Flour)	Wheat Flour	Notes
Gluten Content	Naturally gluten-free	Contains gluten	Gluten provides elasticity and structure in baked goods.
Source	Ground chickpeas (legume)	Ground wheat grain (cereal)	Legumes and cereals have different nutritional profiles.
Protein	Significantly higher	Lower	Besan's higher protein supports muscle growth and satiety.
Fiber	Higher	Lower	The high fiber in besan aids digestion and weight management.
Flavor	Mild, nutty, earthy	Neutral, but can have a slightly sweet taste	Besan's distinct flavor is great for Indian dishes, but less suited for some Western baking.
Glycemic Index	Low	High	A lower GI means besan has a more gradual effect on blood sugar.
Texture	Dense, slightly gritty	Light, fluffy	Besan's density makes it a good binder, but it can create a heavier product if not mixed with other flours.

Culinary Uses and How to Incorporate Besan

Besan is remarkably versatile and can be used in numerous culinary applications. Its binding properties make it an excellent replacement for egg in vegan cooking. Here are a few ways to use it:

Traditional Indian dishes: Use besan to make crispy pakoras (fritters), savory cheelas (pancakes), or thick, creamy kadhi.
As a thickener: Its fine texture works well to thicken gravies, soups, and curries naturally without using wheat flour.
Egg substitute: Combine besan with water and spices to create a batter for vegan omelets or scrambled eggs.
Gluten-free baking: While it can be dense, it can be combined with other gluten-free flours like rice or tapioca flour to create breads, crackers, and cakes.
Breading: It provides a light and airy breading for fried foods, similar to tempura.

Conclusion

The answer to the question "is besan high in gluten?" is a definitive no. As a flour made from chickpeas, besan is naturally gluten-free and a nutritious alternative to wheat flour. Its high protein and fiber content, along with a lower glycemic index, make it a healthier choice for many. However, for individuals with celiac disease or high gluten sensitivity, vigilance regarding cross-contamination is essential. By choosing certified gluten-free besan or being mindful of its source, you can safely enjoy this versatile and healthy ingredient in your cooking. Whether you're making traditional Indian snacks or experimenting with new gluten-free recipes, besan is an excellent and safe addition to your pantry. For those looking to learn more about celiac disease and maintaining a gluten-free diet, the authoritative resource Beyond Celiac offers extensive information and support, including a page on the topic: Is Chickpea Flour / Gram Flour Gluten-Free? | BeyondCeliac.org.

Frequently Asked Questions

Besan is made from ground chickpeas, also known as Bengal gram or chana dal.

Yes, besan is the Indian name for chickpea flour, though sometimes besan is made from split chickpeas, which results in a finer texture than flour made from whole garbanzo beans.

Yes, people with celiac disease can eat besan, provided they purchase a brand that is certified gluten-free to avoid any risk of cross-contamination.

The main difference is that besan is naturally gluten-free and higher in protein and fiber, while wheat flour contains gluten and is typically higher in carbohydrates.

Besan can assist with weight management because its high protein and fiber content help you feel fuller for longer, which can reduce overall calorie intake.

The most reliable way is to look for a 'certified gluten-free' label on the packaging. This indicates that the product has been tested and processed in a facility free of gluten.

Popular uses include making pakoras (fritters), cheelas (savory pancakes), and thickening curries. It is also used as a binder in many vegan and gluten-free recipes.