10 Super Health Benefits of Besan + Chickpea Flour, Healthy Recipes (2024)

Besan, also known as Chickpea Flour, Bengal gram flour or chana dal flour. Pure, unadulterated besan gives you a good dose of several nutrients. Let’s set forth some points about the health benefits of pure besan ...

10 Health Benefits of Besan

1. Energy Metabolism

The B-vitamins Thiamine (B1), Riboflavin (B2), Pyridoxine and Folic acid (B9) which are present in good amounts in besan are involved in various metabolic reactions in the body. They’re involved in conversion of the macronutrients – Carbohydrates, Proteins and Fats into energy. Sprouts Tikki is an absolutely nutritious snack in which besan has been used as a binding agent.

2. More Protein

Besan Chilla

It has more protein than wheat flour. 100 grams of besan has 20 grams of protein, as compared to 12 grams in whole wheat flour. A Besan Chilla provides around 10 g of protein.

3. Good Fats

Baked Sev

Besan has more good fat than whole wheat flour. Most of the fat (about 70%) contained in besan are healthy unsaturated fats, which help to lower your cholesterol levels. 100 grams of besan has 5.6 grams of good fat while whole wheat flour has only 1.7 grams. Master the art of making non-fried version of sev - Baked Sev.

4. Diabetic Friendly

Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Also it is a good source of fibre which is important for diabetics. Besan is a good source of Magnesium which improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood glucose ⁽¹⁾. Try the Non fried Besan Chakli, which with its cruncy texture and flavourful boost is sure to please your palate.

5. Helps to Relieve Constipation

Jowar Bajra Besan Thalipeeth

The insoluble fibre present in besan reduces chances of constipation and promotes regular and healthy bowel movement ⁽²⁾. Combine it with other flours and try making a nourishing delicacy likeJowar Bajra Besan Thalipeeth.

6. Contains Blood Building Nutrients

Besan Paratha, Zero Oil Besan Paratha

Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of RBC’s and WBC’s in the bone marrow. 30 grams of besan has 44.25 mcg of folic acid and besan is good to have before and during pregnancy as the requirements increase. One serving of Chana dal flour gives 7.5% Recommended Daily Allowance of Iron. Iron is an important component of haemoglobin, the substance in red blood cells that carries oxygen from your lungs to all parts of the body.Try using besan uniquely as we have done in the recipe of Besan Paratha.

7. Brain Function

Cauliflower Greens and Besan Muthia

Besan is a good source of Thiamine and Folate, which are essential for glucose metabolism, and maintenance of proper brain function ⁽³⁾. Cauliflower greens and besan muthia is a breakfast option worth trying.

8. Healthy bones

Besan is a good source of minerals like Phosphorus and Magnesium which are required for maintaining strong bones along with Calcium ⁽⁴⁾. Pitla, a Maharashtrian delicacy, is an easy and quick way to make up for all these key nutrients.

9. Alternative for wheat flour

Besan is great for those following a gluten free diet. It contains no gluten, so you can use it in place of whole wheat flour. Wheat flour can easily be replaced with other flours like brown rice flour, jowar flour and besan and combined with fenugreek leaves to make Hariyali Roti.

Nutrition Information for Besan, Bengal gram flour, Chana dal flour

See full nutritional details of besanin Besanglossary click here.

health benefits of besan