Is Besan Milk Good for Health? Benefits, Risks, and Recipes

December 3, 2025 •

4 min read

Besan, or gram flour, is derived from nutrient-dense chickpeas, which are packed with high protein and fiber. When combined with milk and spices, this combination forms a traditional remedy with potential health benefits, but is besan milk good for health for everyone?

Quick Summary

Besan milk is a nutritious beverage made from chickpea flour and milk, prized for boosting immunity and aiding digestion. Rich in fiber and protein, it offers wellness advantages, though moderation is essential to avoid potential side effects like gas or bloating.

Key Points

Nutrient-Dense: Besan milk is rich in protein, fiber, and essential minerals, offering a wholesome nutritional profile from both besan and milk.
Immunity and Digestion: The combination is traditionally used to boost immunity and fight colds, while the high fiber content aids digestive health and prevents constipation.
Supports Weight Management: With its low glycemic index and high satiety-inducing protein, besan milk can help manage weight by controlling appetite and stabilizing energy levels.
Mindful Preparation: The healthiness of besan milk depends heavily on its preparation; using less sugar and ghee is crucial, especially for diabetics and those watching their weight.
Potential for Discomfort: Overconsumption can lead to digestive issues like gas and bloating, while individuals with chickpea allergies should avoid it entirely.
Diabetic Friendly: The low glycemic index of besan makes it a better alternative to high-sugar flours for diabetics, provided the recipe avoids excessive sweeteners.

The Nutritional Foundation: Besan and Milk

Besan, or chickpea flour, is a nutritional powerhouse on its own, providing a significant amount of protein, fiber, and essential minerals like iron, magnesium, and folate. These complex carbohydrates and low glycemic index make it a healthy option for energy regulation and blood sugar control. Milk contributes with calcium, protein, and vitamins. Combining these two creates a drink that is both comforting and packed with essential nutrients, forming a more complete and balanced nutritional profile.

Key Health Benefits of Besan Milk

Besan milk has long been cherished in traditional medicine for its wholesome properties. Here's a closer look at its potential benefits:

Boosts Immunity and Fights Cold

Relieves cold and cough: According to Ayurveda, besan milk, often prepared with warming spices like turmeric and cardamom, can help protect and strengthen the body against infections.
Antioxidant properties: Chickpea flour is rich in antioxidants that help combat inflammation and oxidative stress, supporting the immune system.

Supports Digestive Health

High fiber content: The significant dietary fiber in besan aids in digestion and promotes regular bowel movements. This can help prevent constipation and support a healthy gut microbiome.
Prebiotic effects: The soluble fiber in besan acts as a prebiotic, nourishing the beneficial bacteria in your gut.

Aids in Weight Management

Promotes satiety: The combination of high protein and fiber keeps you feeling full and satisfied for longer periods, which can reduce overall calorie intake and curb cravings.
Stable energy release: Besan's low glycemic index prevents sharp blood sugar spikes, providing sustained energy throughout the day and preventing sudden hunger pangs.

Manages Blood Sugar Levels

Low Glycemic Index: As a food with a low glycemic index, besan releases sugar into the bloodstream slowly, which is beneficial for managing blood sugar levels, especially for individuals with diabetes.
Improved insulin sensitivity: Studies suggest that incorporating besan into the diet can help improve insulin sensitivity.

Potential Risks and Side Effects

Despite its benefits, besan milk is not without potential drawbacks, particularly when overconsumed or if you have specific health conditions.

Digestive Issues

Bloating and gas: Overconsumption of besan, due to its high fiber content and complex carbohydrates, can lead to gastrointestinal issues like bloating and gas in some individuals.
Constipation: If you increase your besan intake without also drinking sufficient water, the fiber can cause or worsen constipation.

Allergic Reactions

Chickpea sensitivity: As besan is made from chickpeas, individuals with a chickpea allergy should avoid this drink to prevent adverse reactions like itching, rashes, or difficulty breathing.

Preparation and Additives

Excessive sugar and fat: The traditional recipe often includes sugar and ghee, which can increase the calorie and fat content, making it less ideal for weight loss or diabetes management. Always opt for low-fat milk and minimal or alternative sweeteners.

How to Make a Healthy Besan Milk

Here is a simple recipe to prepare a nutritious version of besan milk:

Heat 1 tablespoon of ghee in a saucepan.
Add 2 tablespoons of besan flour and roast on a very low flame until it becomes nutty and fragrant.
Pour in 2 cups of milk (or a dairy-free alternative like almond milk) and whisk continuously to prevent lumps.
Bring the mixture to a simmer, then add a pinch of cardamom powder and saffron.
Cook for a few minutes until slightly thickened.
Add a natural sweetener like jaggery or honey (to taste) and serve warm.

Comparison: Besan Milk vs. Other Warm Beverages


Feature	Besan Milk	Turmeric Milk	Hot Chocolate
Main Nutrients	High protein, high fiber, iron, folate	Curcumin (anti-inflammatory), calcium	High sugar, fats, antioxidants (cocoa)
Primary Benefit	Immunity, digestion, satiety	Anti-inflammatory, antioxidant	Comfort, mood enhancement
Glycemic Index	Low (low GI besan)	Low (primarily milk)	High (due to sugar)
Weight Management	Beneficial (protein/fiber)	Beneficial (anti-inflammatory)	Detrimental (high sugar/fat)
Best For...	A filling, healthy bedtime or winter drink	Soothing inflammation and boosting health	An occasional, indulgent treat

Conclusion: A Healthy Choice in Moderation

So, is besan milk good for health? For most people, yes, when consumed in moderation. As a nutrient-rich beverage high in protein and fiber, it can effectively boost immunity, aid digestion, and support weight management. However, preparation is key; opting for minimal added sugars and fats is essential, especially for those managing blood sugar or weight. Potential side effects like gas and bloating are manageable with portion control and adequate hydration. Individuals with chickpea allergies or chronic kidney disease should exercise caution. By understanding the full picture of its benefits and risks, you can make an informed decision on whether to incorporate this wholesome drink into your diet.

For more information on chickpea flour benefits, consult a trusted health resource like Healthline's article on Chickpea Flour.

Frequently Asked Questions

Yes, besan milk can be consumed daily in moderate amounts as part of a balanced diet. However, excessive consumption may lead to digestive issues, so pay attention to your body's response.

Besan itself has a low glycemic index and is a good option for diabetics. The key is to prepare the milk with minimal or no added sugar and use a low-fat milk alternative.

Yes, overconsumption of besan, which is high in fiber, can cause gas and bloating in some individuals. It is important to consume it in moderation and stay hydrated.

While besan is often used externally for skin health, regular consumption of besan milk can support skin health from within due to its zinc and antioxidant content. Raw milk is often used in external face packs.

The high protein and fiber content of besan milk promotes satiety, making you feel full for longer and reducing overall calorie intake. Its low GI also prevents energy crashes and hunger pangs.

Besan, made from chickpeas, is naturally gluten-free. This makes besan milk a suitable option for individuals with gluten sensitivity or celiac disease.

To prevent lumps, it is best to first roast the besan in ghee, then add a small amount of milk and whisk thoroughly to create a smooth roux before adding the rest of the milk.