Is Besan Good for Diabetes?
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Besan ke pakode ya besan ke laddu kisko nahi pasand? It’s a staple ingredient in almost every Indian household, whether you’re making soft dhokla, tangy kadi, or quick cheela.
But when it comes to managing diabetes, is besan the right choice? Let’s explore and find out how this versatile ingredient works for people with diabetes.
Whatsapp GroupBesan – An Essential in Every Indian Kitchen
Besan, or gram flour/chickpea flour, is made from ground chickpeas (chana dal). But what is besan, really, beyond just an everyday kitchen staple?
It’s a powerhouse of protein, fiber, and essential nutrients, making it a versatile ingredient in everyday cooking. From missi roti to cheela, khandvi to kadala maavu curry and more, besan adds taste and health to your plate, making it a favourite across India.
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What is the Nutritional Value of Besan?
Besan is packed with nutrients. According to the Indian Food Composition Tabel (IFCT) 2017, 100 grams of besan contains:
| Nutrient | Nutritional Value* (per 100 gm) |
| Energy | 387.0 kcal |
| Carbohydrate | 57.82 gm |
| Protein | 22.39 gm |
| Total Fat | 6.69 gm |
| Calcium | 45.0 mg |
| Phosphorus (P) | 318.0 mg |
| Total Fiber | 10.8 gm |
| Sodium | 64.0 mg |
| Potassium | 846.0 mg |
| Total Sugar | 10.85 gm |
| *as per IFCT, 2017 | |
It’s a high-protein flour that’s low in carbohydrates compared to regular wheat flour, which can be helpful for blood sugar management.
Does Gram Flour Have Sugar?
While besan naturally contains a small amount of sugar (about 10.85 grams per 100 grams), it’s important to note that this sugar is naturally occurring and not added. Besan itself can be a healthy choice for managing blood sugar levels, as it has slow-digesting carbohydrates and high fiber content. However, the healthiness of besan-based dishes largely depends on how you prepare them.
For example, when we make besan ke laddu, a lot of sugar and ghee is added to enhance the taste, turning it into a non-diabetes-friendly option. Similarly, deep-fried besan pakoras or bhajiyas are high in unhealthy fats and can lead to blood sugar spikes, making them unsuitable for people with diabetes.
On the flip side, there are healthier ways to incorporate besan into your diet. Dishes like plain kadi without pakoda, besan cheela, missi roti, and dhokla are great options that offer the goodness of besan without added sugars or excess oil.
These versions are not only tasty but also support better blood sugar control, making them ideal for people with diabetes.
| So, while besan itself is a great ingredient, how you use it makes all the difference. Opt for healthier, non-fried, and low-sugar versions of besan recipes to enjoy its benefits without compromising your health. |
What is the Glycemic Index of Besan?
Besan has a low glycemic index (GI), of around 10, which is good for people with diabetes. Foods with a low GI release sugar into the blood more slowly, preventing sudden spikes in blood sugar levels.
Is Besan Good for Diabetes?
Yes, besan for diabetes can be an excellent option, but as we mentioned earlier, it depends on how it’s prepared. When used in wholesome dishes like plain kadi without pakoda, Gujarati kadi (without sugar or jaggery), pitla, missi roti, cheela, dhokla, khandvi, kothimbir wadi, methi ki sabji with besan, gatte ki sabji, and kadlaka curry, besan and diabetes work well together as a healthy choice.
These dishes are not only delicious but also support blood sugar management by avoiding deep frying and limiting excessive sugars. So, when prepared the right way, besan for diabetes can be both healthy and satisfying.
What are the Health Benefits of Besan for People with Diabetes?
1. Low Glycemic Index (GI)
Besan has a low glycemic index, meaning it causes a slow and steady release of glucose into the blood. This helps prevent spikes in blood sugar levels, making it ideal for people with diabetes.
2. High in Protein
Besan is rich in plant-based protein, which helps in managing blood sugar levels by reducing the digestion and absorption of carbohydrates. Including protein in meals can also help keep you full for longer and prevent unhealthy snacking.
3. Rich in Fiber
Besan’s fiber content aids digestion and improves gut health, which is essential for maintaining stable blood sugar levels. Fiber also helps reduce the absorption of sugar and promotes better glycemic control.
4. Heart Health
Besan contains healthy fats and is a good source of folate, magnesium, and potassium, which contribute to heart health. Heart disease is a common complication of diabetes, and incorporating besan into the diet can help mitigate this risk.
5. Weight Management
Besan is a great ingredient for people trying to manage their weight, as it is low in calories and promotes a feeling of fullness. Weight management plays a crucial role in controlling diabetes.
6. Gluten-Free Option
For people with diabetes who are also gluten intolerant, besan is an excellent alternative to wheat flour. It allows for the preparation of various dishes without affecting blood sugar control.
7. Rich in Antioxidants
Besan is high in antioxidants, which help fight inflammation and oxidative stress, both of which are common in people with diabetes.
Can People with Diabetes Eat Besan Daily?
People with diabetes can eat besan (gram flour) daily, but it should be consumed in moderation and as part of a balanced diet. Here are a few considerations for including besan in your daily meals:
1. Portion Control
While besan has a low glycemic index and is high in protein and fiber, portion control is important to avoid overconsumption of carbohydrates, which can still affect blood sugar levels. Moderate amounts in dishes like besan chilla, besan roti, or besan-based curries are ideal.
2. Balanced Meals
Besan works well when paired with vegetables, proteins (like paneer or eggs), and healthy fats, ensuring balanced blood sugar levels. Including it as part of meals with fiber-rich vegetables or alongside pulses can enhance its benefits.
3. Variety in the Diet
While besan is nutritious, it’s essential to include a variety of whole grains, proteins, and healthy fats in your diet to meet all nutritional needs. Rotating besan with other low-GI foods such as lentils, oats, or barley can improve overall nutrition.
4. Avoid Deep-Fried Preparations
Avoid deep-fried besan dishes like pakoras or fritters, as these can be high in unhealthy fats and may lead to weight gain, complicating blood sugar management.
Are There Any Side Effects of Besan for People with Diabetes?
Besan is generally safe for people with diabetes. However, moderation is key. Overconsumption, especially in fried forms like pakoras or bhajiyas, can lead to weight gain and blood sugar issues.
How We At Fitterfly Can Help You?
At Fitterfly, our nutrition coaches often recommend besan as part of a diabetes-friendly diet due to its low glycemic index, high fiber, and protein content. Whether it’s besan chilla, missi roti, or dhokla, these dishes satisfy your taste buds and help maintain stable blood sugar levels. Our coaches guide you on how to add besan into balanced meals, ensuring you get the most out of its benefits.
But it’s not just about diet; our fitness coaches ensure you’re moving in ways that support your health goals, and our success coaches keep you motivated throughout your journey. Together, they form the backbone of the Fitterfly Diabetes Prime program, designed to reduce your dependence on medication and prevent long-term complications.
Just give us a missed call at 08069450746, and one of our program advisors will contact you.
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
Is besan better than wheat flour for people with diabetes?
Yes, besan is generally a better option for people with diabetes. Its lower glycemic index than wheat flour makes it safer for blood sugar management.
Does besan help prevent blood sugar spikes in people with diabetes?
Yes, the low glycemic index and high fiber content of besan help prevent sudden blood sugar spikes.
Is besan pakora good for diabetes?
Fried foods like besan pakoras should be avoided or consumed in moderation. The frying process can increase calorie intake and cause blood sugar spikes.
Is besan cheela good for diabetes?
Yes, besan cheela is a good option for people with diabetes. It’s a simple, nutritious, and non-fried dish that can be included in a diabetes-friendly diet.
Is besan roti good for diabetes?
Yes, besan roti or missi roti is a great alternative to regular wheat roti for people with diabetes. It’s high in protein and fiber and helps stabilise blood sugar levels.
