Is Besan Paratha Healthy? A Deep Dive into its Nutritional Value

January 10, 2026 •

3 min read

According to nutritional data, besan, or gram flour, has a lower glycemic index and higher protein content than whole wheat flour. This often raises the question: is besan paratha healthy and can it be a nutritious part of your diet? The answer lies in the preparation and accompanying ingredients.

Quick Summary

An examination of besan paratha confirms it can be a healthy meal, thanks to its high protein, fiber, and low glycemic index. Its nutritional value is significantly influenced by cooking methods, such as the amount of oil used. Proper preparation makes it a beneficial option for weight management and diabetics.

Key Points

High Protein Source: Besan flour is rich in protein, a vital nutrient for muscle maintenance and promoting satiety.
Supports Weight Management: The high fiber and protein content help you feel full for longer, which aids in weight control.
Good for Diabetics: With its low glycemic index, besan paratha helps manage blood sugar levels by providing a slower, sustained release of energy.
Preparation Matters: Cooking with minimal oil or ghee is crucial for maximizing the health benefits of besan paratha.
Enhance with Vegetables: Adding chopped vegetables like spinach or fenugreek leaves significantly boosts the paratha's nutritional value.
Watch Portion Sizes: While healthy, besan parathas should be consumed in moderation as part of a balanced diet to manage calorie intake.

Understanding the Nutritional Core: Besan Flour

Besan, derived from ground chickpeas, is a staple in Indian cuisine and offers a host of nutritional benefits that are far superior to many other flours. Its composition provides a solid foundation for a healthy meal, as long as the preparation doesn't negate its advantages.

The Health Benefits of Besan Flour

High in Protein: A 100-gram serving of besan contains approximately 22 grams of protein, making it an excellent source for vegetarians and those looking to build muscle or increase satiety.
Rich in Dietary Fiber: With around 10 grams of fiber per 100 grams, besan aids in digestion and promotes a feeling of fullness, which is beneficial for weight management.
Low Glycemic Index (GI): Besan's low GI means it releases sugar into the bloodstream slowly, helping to stabilize blood sugar levels and making it a good choice for diabetics.
Naturally Gluten-Free: For individuals with gluten sensitivity or celiac disease, besan provides a safe and nutritious alternative to wheat flour.
Packed with Micronutrients: Besan is a good source of folate, magnesium, potassium, and iron, all of which support overall health, from energy metabolism to blood formation.

Potential Downsides to Consider

While besan is generally healthy, overconsumption can lead to issues for some people. Its high fiber content requires proper hydration; otherwise, it may cause constipation. Some individuals might experience bloating or gas, particularly with large portions. Balancing besan with other ingredients, like spices (ajwain/carom seeds, ginger), can aid digestion.

Making Besan Paratha Healthier: Preparation is Key

The healthiness of besan paratha is heavily dependent on how it's prepared. The base ingredients might be nutritious, but cooking methods can add unnecessary calories and unhealthy fats. By adopting a few simple strategies, you can maximize its health benefits.

How to Prepare a Nutritious Besan Paratha

Use Minimal Oil or Ghee: Instead of deep-frying, cook the paratha on a non-stick pan with a very light brushing of ghee or oil. Some recipes recommend zero-oil methods for a truly low-calorie version.
Mix with Other Flours: For a softer texture and a balanced nutrient profile, mix besan with whole wheat flour. A 75% wheat flour to 25% besan ratio is a common and healthy combination.
Incorporate Vegetables: Adding finely chopped vegetables like spinach (palak), fenugreek leaves (methi), or onions increases the fiber, vitamin, and mineral content, turning it into a more complete meal.
Balance with Probiotics: Serving your paratha with a side of low-fat curd (yogurt) or raita can aid digestion and further balance the meal.
Add Digestive Spices: Include spices like ajwain (carom seeds), ginger, and asafoetida (hing) in the dough to help prevent gas and bloating, making it easier to digest.

Comparison: Besan Paratha vs. Whole Wheat Paratha

The choice between a besan and a whole wheat paratha depends on your dietary goals. Here’s a quick comparison to help you decide:


Feature	Besan Paratha	Whole Wheat Paratha
Protein Content	Higher	Lower
Fiber Content	High	High
Glycemic Index	Lower	Moderate
Weight Loss Suitability	High (due to satiety)	Moderate (high in fiber)
Gluten Status	Gluten-free (if pure besan)	Contains gluten
Energy Release	Slow and sustained	Slower than refined flour, but faster than besan

For more information on the benefits of besan flour for health, you can read about the Besan Magic: Health Benefits of The Golden Flour at Aara Living.

Conclusion: A Healthy Addition with Mindful Preparation

So, is besan paratha healthy? Yes, when made with the right approach, it is a very healthy addition to your diet. The inherent nutritional advantages of besan—its high protein and fiber, low glycemic index, and gluten-free nature—make it a superior choice to many other flour-based foods. By controlling the amount of oil, incorporating vegetables, and mindful portioning, you can create a satisfying, nutritious, and delicious meal. Ultimately, the health factor comes down to the cooking method and balancing your plate with complementary ingredients like yogurt and fresh vegetables to create a truly wholesome dish.

Frequently Asked Questions

Yes, you can include besan paratha in your daily diet for weight loss, but it's important to consume it in moderation and ensure it is prepared with minimal oil. The high protein and fiber can help keep you full, reducing overall calorie intake.

For some individuals, especially if consumed in large quantities, besan can cause gas or bloating due to its high fiber content. Adding digestive spices like ajwain and drinking plenty of water can help mitigate this effect.

Besan flour is naturally gluten-free, but if mixed with whole wheat flour (atta), the final paratha will contain gluten. For a truly gluten-free paratha, ensure it's made with 100% besan.

A zero-oil besan paratha can be cooked on a hot non-stick pan, or tawa, without any oil. It can be served immediately to prevent it from getting dry, and is a great option for minimizing fat intake.

Besan has a higher protein and fiber content, along with a lower glycemic index, than whole wheat flour, making it a better option for blood sugar management and satiety.

For diabetics, the best approach is to make besan paratha with a low-oil method, serve it with high-fiber vegetables, and enjoy it with a side of low-fat curd to help manage blood sugar levels.

Pair besan paratha with yogurt or a vegetable-based raita, a fresh salad, or a protein-rich lentil curry (dal) to create a balanced meal rich in fiber, vitamins, and minerals.