Besan For Weight Loss: Fact or Fiction? – Health & Healthier

Besan, commonly known as chickpea flour or gram flour, is a multipurpose ingredient generally used in Indian cuisine. It is high in fibre and protein and helps in weight loss by reducing calorie intake and keeping you full for long hours. Besan is further very popular in vegan and vegetarian diets owing to its versatility and high protein content.

Nutritional Information of Besan

Here is a detailed nutritional profile of besan (gram flour)

Nutritional Value
Potion Size: 100 g
Water	10.3 g
Energy	387 kcal
Protein	22.4 g
Total fat	6.69 g
Carbohydrate	57.8 g
Total Sugars	10.8 g
Total dietary fibre	10.8 g
Iron	4.86 mg
Calcium	45 mg
Magnesium	166 mg
Potassium	846 mg
Phosphorus	318 mg
Zinc	2.81 mg
Copper	0.912 mg
Sodium	64 mg
Selenium	8.3 mg
Manganese	1.6 mg
Vitamin B-6	0.492 mg
Vitamin A, RAE	2 µg
Vitamin A, IU	41 µg
Vitamin K	9.1 µg
Total saturated fatty acid	0.693 g

Benefits of Besan for weight loss

High Protein Content

Besan is considered to be rich in protein. It is necessary for repairing and building tissues, together with muscles. Protein further reduces appetite and simultaneously keeps one full for a longer time; thus, preventing overeating and curbing cravings. Incorporating sufficient protein in one’s diet helps in weight loss by maintaining lean muscle mass and increasing metabolism.

High Fibre Content

Besan contains adequate amount of dietary fibre that is essential for ensuring sense of fullness and digestive health. Fibre further slows down the digestion process; thus, keeping one satisfied for long hours as well as reducing excess calorie intake. Diets that are high in fibre furthermore help on reducing body weight along with improving weight management.

Low Glycemic Index (GI)

Besan is comparatively low in glycemic index (GI). This means that it does not cause any rapid spike in blood sugar levels post consumptions. Foods that are low in GI facilitates in regulating insulin response and blood sugar levels that can further contribute towards weight loss. It also reduces the threat of insulin resistance.

Gluten-Free

Besan, being gluten-free naturally is suitable for individuals with gluten intolerance or celiac disease. The latter can result in digestive issues and inflammation that may hamper weight loss efforts. By considering besan as an alternative for gluten-free flour, one can reduce inflammation as well as maintain their gut health.

Versatility in Cooking

Besan is used for preparing an extensive range of dishes, from thickening curries and soups to savoury fritters (pakoras) and pancakes (chilla). Its versatility helps one in incorporating it into different snacks and meals; thereby, making it simpler in maintaining a satisfying and balanced diet favourable for weight loss.

Nutrient Density

Besan is highly rick in essential nutrients, such as, B vitamins, phosphorous, magnesium and iron. These nutrients are crucial for overall health and energy metabolism. Consumption of nutrient-dense ingredients like besan supports one’s body function, also it reduces craving for foods with lesser nutrients.  

Supports Metabolism

Besan consists of essential nutrients line magnesium and iron that are considered important to maintain a healthy metabolism. Iron is crucial for transporting oxygen in the body; whereas, magnesium aids in energy production and regulating blood sugar levels.

Helps Control Cravings

The combination of fibre and protein in besan facilitates in controlling cravings; thus reducing snacking amid meals. Besan, being rich in protein ensures hormonal release, which signals fullness to the brain that decreases the craving of consuming excess calories.  

Low in Saturated Fat

Besan is considered to be low is saturated fat that is associated with a number of health issues, together with cardiovascular diseases and weight gain. By substituting besan with high-fat ingredients, such as breadcrumbs or regular flour, one can reduce their overall consumption of unhealthy calories and fats.

Provides Long-lasting Energy

Besan offers an unremitting energy release owing to its complex protein and carbohydrates content. Consumption of foods items that provides stable energy levels can help in preventing energy crashes as well as reducing the probability of eating high-calorie or sugary snacks for boosting energy levels.

Precautions to be taken when consuming Besan for weight loss

• Over consumption of besan may result in intake of excess calories. So portion control is the key.
• Besan can lead to dehydration. So ensure drinking plenty of water.
• Go for baking, steaming or grilling instead of frying when making besan recipes
• Be cautions regarding the ingredients being added to your besan recipes that can sabotage your weight loss journey.
• Ensure including regular physical activities along with consuming based-based recipes.  
• If you have any underlying health concerns, consult with a doctor or nutritionist before consuming besan or gram flour. 

6 Besan Recipes for weight loss

Besan Soup

Mix besan with vegetable broth and make a paste. Heat a vessel, add ginger and garlic paste, cook for a minute. Add chopped vegetables of your choice and sauté for few minutes. Pour in the mixture of besan and season with salt, pepper and other spices. Simmer until the vegetables are soft and tender. Serve hot.  

Besan Chilla

Mix besan with water and make a smooth batter. Add turmeric, salt and other spices along with chopped vegetable of your choice to the batter. Heat a pan and pour a spoonful of the batter for making a thin pancake. Cook the pancake until it turns golden brown on both sides. Serve hot.

Besan Salad

Roast besan in a vessel until it turns aromatic and golden brown. Mix the roasted besan with chopped vegetables and cooked chickpeas. Squeeze in a dash of lemon, season with spices, salt and pepper. Toss well and serve chilled.

Besan Dhokla

Mix besan with yogurt and semolina and make a smooth paste. Add sugar, salt, other spices as per taste, green chilli paste and lemon juice and mix well until combined. Grease a dhokla steamer with ghee and pour the mixture in it and steam for about 15-20 minutes. Cut into small pieces and temper with green chillies, curry leaves and mustard seeds. Serve warm.

Besan Vegetable Stir-Fry

Make slurry by mixing besan with water. Heat a pot and add ginger and garlic paste, sauté for a minute. Add finely cut vegetables (mushrooms, broccoli and bell peppers) of your choice and cook until tender-crisp. Once cooked, pour the slurry and season with salt, pepper, other spices and soy sauce. Cook until the sauce becomes thick. Serve hot with noodles or rice.

Besan Tofu Scramble

Crumble tofu and keep aside. Heat oil in a vessel add ginger and garlic paste and chopped onions, cook until golden brown. Add finely chopped tomatoes and sauté until soft. Once cooked, add besan, turmeric, salt and other spices and stir until the besan turns golden brown. Add the crumbled tofu and mix well. Cook until well combined. Serve hot with roti or whole wheat bread.

Conclusion

In conclusion, including Besan in your diet will definitely aid in your weight loss journey, but alongside performing regular workouts is also important. Besan is not only rich in protein and fibre content but also has several health benefits to offer. By adding besan to the above-mentioned recipes, one can easily fulfill their nutritional requirements and also provide help you lose weight.

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