How Healthy is besan(Gram-Flour)?
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How Healthy is Besan(Gram-Flour)?

Gram flour, more popularly known as besan is a highly nutritions food which provides us with lots of health benefits. Owing to it’s high protein content it can be easily be consumed by vegetarians to fulfil their protein needs. It not only is useful inside but also outside the body. From time immemorial besan has been used as a home made face pack to remove tan and to lighten the skin. Being such a versatile item, besan has found a permanent place in our kitchens. All of us have had the pleasure of tasting the different yummy dishes made with besan as it is a favourite ingredient for indian home made healthy snacks option. Read about easy ways to add protein in a vegetarian diet.

Now if we were to tell you that eating besan not only supplies you with a truckload of health benefits but also helps you lose weight along the way? Yes, that is correct. Besan has lesser calories than whole wheat flour. Being nutritionally dense they promote weight loss as they contain lower levels of fat as compared to their non-vegetarian protein counterparts. According to various studies adding protein & fiber to your diet may help control cravings, as they take longer to digest than carbohydrates, helping you feel fuller for longer and on fewer calories, which could help you lose weight. Besan is also rich in fiber, iron, potassium, manganese, copper, zinc, phosphorus, magnesium, folate, vitamin B-6 and thiamine.

1 bowl of cooked chickpeas can fulfil approximately 20 % of your daily protein requirement.

The health benefits of gram flour/besan are as follows:

1.Helps Lower Cholesterol:  Gram flour contains healthy unsaturated fats which help in lowering the cholesterol level of the body. Read about cholesterol lowering foods.

2.Controls Diabetes: Owing to its low glycemic index, it is a great food for diabetics. Use it in your rotis, paranthas as a replacement for flour. Glycemic index of chickpea is just 10. Read about foods for diabetics.

3.Helps improve health of the heart: Besan has high soluble fiber content which is beneficial for the health of the heart. It is also endorsed by the Heart Care Foundation. Read about diets for a healthy heart.

4.Healthy alternative for Gluten: Since besan does not contain gluten, it is a great substitute to wheat and other gluten containing grains, for those people who are allergic to gluten. Read about gluten free diet.

5.Helps getting rid of iron deficiency: Being rich in iron, consumption of besan on a daily basis can help your body recover from iron deficiencies like anaemia. Read about iron’s role in good metabolism.

6.Useful in pregnancy: Gram flour is rich in folate, a vitamin which takes care of the foetus’ brain and spinal cord development and ensures a healthy well developed baby. Read about vegetarian pregnancy diet.

7.Helps during fatigue: Gram flour is a good source of the vitamin Thiamin which helps the body in converting food into energy. Read about stamina building foods.

8.Helps regulate mood and appetite: Besan is rich in vitamin B6. Vitamin B6 is an important component involved in the synthesis of the neurotransmitter serotonin. Serotonin plays an important in mood and appetite regulation. Read about foods which improve mood.

9.Helps regulate blood pressure: The magnesium content of besan helps in maintaining vascular health and it also helps in the regulation of blood pressure. Read about foods which lowers blood pressure.

10.Helps in strengthening of bones: The phosphorous in gram flour combines with calcium in the body to help in the formation of bones. Read about nutrition for stronger bones.

Here are some easy ways to add chickpea to your diet:

Now that we have given you all the nutrition facts and delicious recipes, just go ahead and involve as much gram flour as you can in your daily diet. Discover more healthy recipes.

Found that interesting? You might also find these helpful.

What does whole grain or whole wheat actually mean?, 10 low calorie snacks found in your kitchen, Healthy snacks to beat hunger pangs, Is Brown wheat bread healthy?

- Articles, data, text, image or video content posted on this site is checked by the Fitho team of nutritionists & fitness experts, or by research/studies, and opinions are based on our wide experience in helping thousands of people get fit, lose weight & manage their health.
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