Besan ke crispy pakora, dahi kadhi, missi roti and so many other delicacies made of gram flour are popular in India. Indeed, it is a staple food. Gram flour or besan is flour made from a type of ground chickpea called Bengal grams. It is also dear to vegans because it's an excellent source of plant-based proteins. To add to the wonders of gram flour, it is also gluten-free. Let’s get to know about this versatile and nutritious flour in detail.
What is Gram flour?
Gram flour, also known as chickpea, besan, or garbanzo bean flour, has been a staple in Indian cooking for ages. Chickpeas are so versatile with a mild, nutty taste, and Gram flour or Chickpea flour is usually made from a variety called Bengal grams.
Another charming factor of this flour is you can easily make it at home. It has recently grown in popularity across the world as a gluten-free alternative to wheat flour. Using Gram flour is an excellent way to increase your protein and fibre intake. It works well in vegan, vegetarian, omnivorous, and gluten-free dishes. It works well for many savoury recipes as well as sweet dishes (not to forget mouth-watering desi besan laddu).
Gram flour nutrition facts
100 grams of Gram flour contains the following nutrients:
| Nutrients | Measure |
| Calories | 387 |
| Protein | 22 g |
| Carbohydrates | 58 g |
| Fat | 7 g |
| Sodium | 64 mg |
| Potassium | 846 mg |
| Magnesium | 41% |
| Iron | 27% |
| Calcium | 4% |
| Vitamin B6 | 25% |
Health benefits of Gram flo ur
Replacing refined wheat flour with gram flour increases nutrition in the resulting dishes because chickpea flour contains more protein, fibre, and vitamins than white refined flour. Additionally, it is high in minerals that are important for strong bones and teeth, a strong immune system, and healthy muscle and nerve function.
It's a multi-purpose flour with a range of health. Following are some of its health benefits:
- Is gluten-free
- High in vitamin B
- High protein source for vegetations and vegans
- Controls blood sugar levels
- Protection from metabolic diseases
- Reduce total cholesterol
Helps Prevent Neural Tube Defects: Women who are expecting or planning pregnancy should consume plenty of folate because it helps prevent neural tube birth defects, such as spina bifida. This flour is rich in folate (folic acid), a type of vitamin B.
Promotes fullness and weight loss: Meals made with gram flour have a combination of protein and fibre which is a good choice for people who want to lose weight. These meals would keep you fuller for a longer time. So, voila! You would want to snack way lesser because your tummy will be satisfied.
Food for good Bacteria: Gram flour contains resistant, which is a food source for the beneficial bacteria which live in our large intestine. These bacteria help protect the body from metabolic diseases, such as obesity, colon cancer, and diabetes.
Reduces Cholesterol: A diet high in non-soy legumes helps in the reduction of total cholesterol and bad cholesterol levels. Hence, Gram flour may be a good choice for a heart-healthy diet as it is made of chickpeas.
References:
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7.Folic Acid Helps Prevent Some Birth Defects. Centers for Disease Control and Prevention.
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