The Risks of Eating Uncooked Besan
Eating raw besan, or gram flour, can lead to several health complications because it is made from uncooked chickpeas. Like other raw legumes, uncooked besan contains natural compounds known as antinutrients, as well as the risk of bacterial contamination from the field. Proper cooking is the only way to eliminate these risks and make besan safe for consumption.
Gastrointestinal Distress
One of the most immediate and common effects of eating raw besan is severe gastrointestinal upset. The antinutrients and complex sugars in uncooked besan are difficult for the human digestive system to process, leading to a range of uncomfortable symptoms. The high fiber content, while beneficial when cooked, can cause issues when consumed raw.
Common symptoms of digestive distress include:
- Bloating and gas
- Abdominal pain and cramps
- Diarrhea or, conversely, constipation
- Nausea and indigestion
Antinutrients and Their Impact
Raw chickpeas contain antinutrients such as lectins, phytic acid, and protease inhibitors. Lectins are particularly problematic, as they can interfere with nutrient absorption and damage the lining of the gut. Phasin, a type of lectin found in legumes, can cause red blood cells to clump together, a serious condition known as hemagglutination, which leads to symptoms like nausea, vomiting, and diarrhea. Cooking effectively destroys these harmful substances, making the besan safe to eat.
The Danger of Foodborne Illness
Just like with raw wheat flour, uncooked besan can harbor harmful bacteria like E. coli or Salmonella. These bacteria can contaminate the grain during growth, harvesting, or milling. The cooking process is what kills these pathogens, so consuming besan raw puts you at risk of food poisoning. The symptoms of food poisoning can be severe and may include fever, vomiting, stomach cramps, and diarrhea.
Raw Besan vs. Heat-Treated Besan (Sattu)
It is important to differentiate between standard raw besan and heat-treated varieties like sattu. While standard besan is ground from raw, dried chickpeas, sattu is made from roasted Bengal gram flour. The roasting process makes sattu safe to consume without further cooking, and it is often used in drinks and uncooked preparations. Standard besan must always be cooked thoroughly before consumption to neutralize its harmful properties.
| Feature | Raw Besan (Gram Flour) | Sattu (Roasted Gram Flour) |
|---|---|---|
| Preparation Method | Milled from raw, dried chickpeas | Milled from roasted Bengal gram |
| Toxicity | Contains antinutrients like lectins and phasin | Antinutrients are neutralized by roasting |
| Safety for Consumption | Unsafe to eat raw; requires thorough cooking | Safe to eat without additional cooking |
| Primary Use | Cooked preparations (pancakes, fritters, curries) | Uncooked drinks, mixes, or fillings |
| Taste Profile | Strong, slightly bitter, and raw taste | Nutty, toasted, and richer flavor |
| Digestibility | Poorly digested, causing gas and bloating | Easily digestible |
How to Properly Use and Cook Besan
To safely incorporate besan into your diet, it must be cooked. The high heat of cooking, whether frying, baking, or boiling, destroys the harmful antinutrients and eliminates potential bacteria.
Here are some popular and safe ways to cook besan:
- Frying: Used to make traditional Indian fritters like pakoras or bhajiyas, where the besan batter is deep-fried until golden brown.
- Pan-Frying: Perfect for making savory pancakes (cheela) or flatbreads (socca), where the flour is cooked until dry and slightly browned.
- Baking: Besan can be baked into gluten-free bread, cookies, and other baked goods, often combined with other flours.
- Roasting: For recipes that don't involve a separate cooking step, like some sweets (ladoos), the flour can be dry-roasted in a pan until it turns golden and develops a nutty aroma.
- Stewing/Currying: Used to thicken curries and soups, ensuring it is simmered long enough to cook thoroughly.
Conclusion: Cook for Safety and Flavor
The short and clear answer to "what happens if you eat raw besan?" is that you risk unpleasant digestive issues and exposure to harmful bacteria and toxins. While besan is a nutritious, high-protein, and gluten-free flour, its health benefits are only realized when it is cooked properly. The cooking process neutralizes antinutrients and eliminates contaminants, transforming the flour into a safe and delicious ingredient. For uncooked applications, always use a heat-treated besan, such as sattu. Always ensure the besan you use is prepared and cooked according to safe food handling guidelines to enjoy its nutritional value without the risk.
Sources
- Raw Flour and Dough | Food Safety - CDC: https://www.cdc.gov/food-safety/foods/no-raw-dough.html
Optional outbound link
For more information on the antinutrients in legumes and how to reduce them, you can consult research from ScienceDirect on the effects of processing methods like cooking.
Comparison of Besan vs. Wheat Flour
| Feature | Besan (Gram Flour) | Wheat Flour |
|---|---|---|
| Calories (per 1 cup) | ~356 kcal | ~407 kcal |
| Protein (per 1 cup) | ~20g | ~13g |
| Fiber (per 1 cup) | ~10g | ~3.4g |
| Gluten Status | Gluten-free | Contains gluten |
| Glycemic Index | Low (28-35 for products) | High (approx. 70) |
| Safest Raw? | No, contains toxins and bacteria risk | No, contains bacteria risk |
Final Word
In summary, eating raw besan is not advisable due to the presence of antinutrients and the risk of bacterial contamination. The health benefits of besan, which include high protein, fiber, and important minerals like folate and iron, are best enjoyed after the flour has been thoroughly cooked. By taking the necessary precautions and cooking besan properly, you can safely enjoy this versatile and nutritious ingredient in a variety of delicious dishes.
