Besan, also known as gram flour or chickpea flour, is a popular ingredient in Indian cuisine and is increasingly being used in other parts of the world as well. It is made from ground, dried chickpeas and has a nutty, slightly earthy flavor. But what is the nutritional value of besan per 100g and is it healthy for you?
One hundred grams of besan contains approximately 364 calories, 20.4g of protein, 60.6g of carbohydrates, and 6.3g of fat. It is also a good source of several essential vitamins and minerals, including iron, zinc, and B-vitamins.
In terms of its macronutrient content, besan is a high-carbohydrate and high-protein food. The carbohydrates in besan come primarily from complex, slow-digesting sources like fiber and starches, which can help to sustain energy levels and keep blood sugar levels stable. The protein in besan is also of high quality, as it contains all nine essential amino acids that the body needs but cannot produce on its own.
Besan is also a good source of several important micronutrients. For example, it is high in iron, which is essential for the production of red blood cells and the transportation of oxygen throughout the body. It is also a good source of zinc, which is necessary for immune function, wound healing, and taste and smell sensitivity. Besan is also a good source of B-vitamins, which are important for energy production and the metabolism of carbohydrates, fats, and proteins.
In terms of its potential health benefits, besan has been shown to have a number of positive effects. For example, studies have shown that besan may help to lower cholesterol levels and improve cardiovascular health. It may also help to regulate blood sugar levels and reduce the risk of type 2 diabetes. Additionally, besan is high in fiber, which can help to promote healthy digestion and prevent constipation.
Despite its many potential health benefits, it is important to keep in mind that besan should be consumed in moderation as part of a balanced diet. It is high in calories and can contribute to weight gain if consumed in excess. Additionally, besan is often used in deep-fried dishes, which can add extra fat and calories. It is important to consider the overall nutritional content of dishes that contain besan and to balance them out with other nutrient-rich foods.
In conclusion, besan is a nutritious and versatile ingredient that can be a valuable addition to a healthy diet. It is high in protein, complex carbohydrates, and a range of essential vitamins and minerals. However, it is important to consume it in moderation and to balance it with other nutrient-rich foods as part of a well-rounded diet.