Chana dal besan, commonly known as gram flour or chickpea flour, is a versatile and nutrient-dense ingredient central to Indian cooking. Made from ground split chickpeas (chana dal), it is prized for its earthy flavor and exceptional binding properties. Beyond its culinary uses, understanding what is the nutritional value of 100g of chana dal besan reveals why it is a powerhouse of health benefits, suitable for a variety of dietary needs.
The Macronutrient Breakdown of 100g of Besan
A 100-gram serving of raw chana dal besan offers a comprehensive mix of macronutrients that contribute to overall health. These figures can vary slightly based on the specific brand or processing, but general values are well-established:
- Calories: Approximately 387 kcal. This is a significant energy source, primarily from its carbohydrate and protein content.
- Protein: A notable 22 grams. This makes it an excellent source of plant-based protein, crucial for muscle repair, growth, and overall metabolic function.
- Carbohydrates: Around 58 grams, consisting of both complex carbohydrates and dietary fiber.
- Dietary Fiber: With about 11 grams of fiber, besan aids in healthy digestion, promotes a feeling of fullness, and helps regulate blood sugar levels.
- Fat: A low 6.7 grams. A significant portion of this fat consists of healthy unsaturated fats.
A Rich Source of Essential Minerals
Besan is also a mineral-rich food, providing a substantial percentage of the daily recommended intake for several vital nutrients. Per 100g, you can expect:
- Magnesium: 166 mg (40% DV)
- Iron: 4.9 mg (61% DV)
- Phosphorus: 318 mg (45% DV)
- Potassium: 846 mg (25% DV)
- Folate: 437 µg (109% DV)
Health Benefits of Chana Dal Besan
Incorporating besan into your diet offers a range of health advantages beyond just its nutrient content:
Low Glycemic Index for Stable Blood Sugar
Besan is a diabetic-friendly flour due to its low glycemic index (GI) of around 44, meaning it causes a more gradual rise in blood sugar compared to high-GI flours like refined wheat flour. Its high fiber content further contributes to this effect by slowing down the digestion process.
Promotes Healthy Digestion and Weight Control
The significant dietary fiber in besan supports regular bowel movements and can alleviate constipation. Furthermore, both the fiber and high protein content contribute to increased satiety, helping to reduce overall calorie intake and manage weight effectively.
Gluten-Free Alternative
For individuals with gluten sensitivity, celiac disease, or those choosing a gluten-free diet, besan is an excellent and naturally gluten-free substitute for wheat flour.
Supports Heart Health
Besan's low saturated fat content, combined with beneficial minerals like magnesium and potassium, can help regulate blood pressure and support overall cardiovascular health.
Comparison: Besan vs. Common Flours
To better appreciate its nutritional profile, here's how besan stacks up against all-purpose white flour and whole-wheat flour per 100g:
| Nutrient | Besan (100g) | All-Purpose Flour (100g) | Whole-Wheat Flour (100g) |
|---|---|---|---|
| Calories | 387 kcal | ~455 kcal | ~408 kcal |
| Protein | 22 g | ~13 g | ~16 g |
| Carbohydrates | 58 g | ~95 g | ~86 g |
| Dietary Fiber | 11 g | Negligible | ~3 g |
| Fat | 6.7 g | Negligible | ~3 g |
As the table clearly shows, besan offers a superior nutritional profile, with significantly higher protein and fiber and lower carbohydrate content than refined flours. Its mineral richness further distinguishes it as a healthier option.
Culinary Uses and How to Maximize Nutrition
The versatility of besan allows it to be incorporated into a wide range of recipes, both sweet and savory. To maximize the nutritional benefits and health outcomes, consider the following:
- Embrace healthier cooking methods: Opt for steamed dishes like dhokla over deep-fried snacks like pakoras to reduce added fat and calories. Air-frying is another excellent alternative.
- Boost the nutritional value: Combine besan with other nutritious ingredients. For example, add grated vegetables like carrots, spinach, or zucchini to besan chilla to increase fiber and vitamin intake.
- Use as a binder: Use besan as a binder in veggie cutlets or tikkis instead of breadcrumbs to increase protein and add a nutty flavor.
- Make nourishing curries: Prepare comforting and flavorful dishes like besan kadhi, a yogurt and gram flour-based curry.
For more creative and healthy recipes using besan, explore resources like the comprehensive recipe collection on Tarla Dalal's website.
Conclusion: A Nutrient-Dense and Versatile Flour
In summary, the nutritional value of 100g of chana dal besan is impressive and comprehensive. It serves as a potent source of plant-based protein, dietary fiber, and essential minerals like iron, magnesium, and potassium. As a naturally gluten-free option with a low glycemic index, it is a healthy and versatile flour suitable for managing weight, stabilizing blood sugar, and boosting overall nutrient intake. By opting for smart cooking methods, you can easily integrate this beneficial flour into a healthier diet without compromising on taste.
Important Note: While besan is highly nutritious, moderation is key, as consuming large quantities may lead to bloating or digestive discomfort in sensitive individuals.
