Health Benefits Of Besan (Gram-Flour  Chickpea Flour)?

Besan has always been around me. A steel container in the kitchen, yellow flour sticking to the sides, my mother mixing it without a second thought. Cheelas in the morning, pakoras when the sky turned grey, and ladoos at Diwali. I never asked why. For me, it was just food, nothing more, and I moved on.

Now it makes me smile because suddenly everyone is talking about the benefits of besan. Magazines call it a healthy choice, dieticians list it in their charts. Funny how something so ordinary gets a new name and becomes popular again.

To be honest, I am not surprised. It has protein, it has fiber, and it really does keep you full. That is why I tell my clients to try besan flour for weight loss.

What is Besan?

Besan is nothing fancy. It is just chickpeas ground into a soft flour. If you taste a pinch of it raw, you will notice a nutty flavor that is different from wheat. My mother always said, “Besan has a way of taking on any taste you give it,” and she was right.

Add a little salt, a few spices, and suddenly you have a savory batter. Add sugar and ghee, and it turns into a ladoo that disappears in minutes.

Now, people often ask me, “Is it better than wheat?” I do not like to call one better, but I will say this: wheat has gluten and can feel heavy for some. Besan flour is naturally gluten-free and lighter.

I still remember a client who worked in IT. She would complain of feeling bloated after lunch. I told her to try besan ki roti instead of wheat chapati for just one meal a day. Two weeks later, she came back and said, “I feel less sleepy after lunch.” Sometimes the smallest change shows up in the biggest way.

Nutritional Value of Besan Flour

Let me share some numbers here, because they tell the real story. I once checked the numbers out of curiosity — one cup of besan has about 350 calories, nearly 20 grams of protein, and close to 10 grams of fiber. What surprised me more was that it also brings in iron, magnesium, potassium, and folate, all hidden in that yellow flour.

What does this mean for you? It means besan keeps you full, it slows down your hunger, and it supports energy throughout the day. The benefits of besan flour are not only about nutrients on paper, but also about how it feels in your body.

You do not get that quick spike and crash that comes from refined flour. That is why many nutritionists now suggest besan flour for weight loss. It is filling, it is steady, and it supports balance.

Top Benefits of Besan for Health

• Digestion: You know how some foods just sit heavy in the stomach? Besan isn’t like that. The fiber in it works almost like a broom, keeping things moving and helping with constipation.
• Blood sugar: If you’ve ever felt sleepy after a wheat-heavy meal, you’ll understand this. Besan has a low glycemic index, so sugar drips into your blood slowly. That’s why many of my diabetic clients trust it.
• Protein boost: Vegetarians often ask me, “Where do I get my protein from?” My answer: besan. It fills the gap quietly.
• Heart health: Besan is low in cholesterol. Simple swaps with besan can be kinder to your heart.
• Skin: I can’t skip this. My grandmother mixed besan with turmeric and milk for a face pack. We laughed at her, but the glow was real.

See? The benefits of besan flour go from digestion to heart to skin.

Benefits of Besan for Weight Loss

When people ask me if besan helps with weight loss, I tell them it’s not magic, but it does make things easier. Here’s why:

• High in protein
• Rich in fiber
• Low glycemic index
• So many recipes

The besan benefits for weight loss are real, but only if you eat it the right way. I usually tell clients to pair it with vegetables or light sabzis. That’s when besan flour for weight loss really shines.

Benefits of Besan Ki Roti for Weight Loss

Rotis are a daily food, so swapping even one makes a big difference.

• Besan roti vs wheat roti: Wheat has more carbs compared to besan. Besan roti has higher protein, and it is easier to digest.
• Why is it better for fat loss? Because the protein and fiber keep you full. You eat less without feeling deprived.
• When to eat: Lunch is my favorite suggestion, since your body has the whole day to use that energy. Dinner works too, if you keep it light.

Clients are always surprised. The benefits of besan ki roti for weight loss show up in small ways first and then on the weighing scale.

Easy Besan Recipes for Weight Loss

Now, how do you eat besan every day without getting bored? Here are some ways I use and recommend:

1. Besan Cheela

Ingredients

• 1 cup besan flour
• Onion and tomato, chopped
• Coriander leaves, a chili if you like
• Pinch of salt, turmeric, cumin
• Water, enough to make batter

Steps

1. Put besan flour in a bowl, add the vegetables and spices.
2. Mix everything.
3. Add water slowly, keep it in between — not too thick, not runny.
4. Put the pan on the heat, drop some batter, and just spread it around with the back of the spoon.
5. Let one side cook till you see brown spots, then flip it over and finish the other side.
6. Eat it hot. I like mine with green chutney, but even plain curd works.

2. Besan Dhokla

Ingredients

• 1 cup besan flour
• ½ cup curd
• Pinch of ginger paste
• 1 tsp fruit salt (Eno)
• Salt
• Turmeric
• Chili powder

Steps

1. Take a bowl and put the besan.
2. Add curd.
3. Put all spices, and then add water.
4. Fruit salt goes in just before steaming, stir quickly.
5. Lightly oil the dish and put the batter inside.
6. Steam it for 15 to 20 minutes.
7. Heat oil, drop mustard seeds, curry leaves, and put that on top.
8. Cut into pieces.

3. Besan Pancake / Dosa

Ingredients

• 1 cup besan flour
• Spinach or grated carrot
• Salt, chili powder, turmeric
• Water

Steps

1. Take a bowl.
2. Put besan flour.
3. Add vegetables and spices.
4. Mix everything and prepare the batter.
5. Heat the tawa, spread like a dosa.
6. Cook both sides till crisp.
7. Serve with curd or chutney.

4. Besan Roti

Ingredients

• 1 cup besan flour
• Pinch of salt
• Warm water

Steps

1. Mix besan flour with salt.
2. Add water and knead the dough.
3. Roll into small rotis.
4. Cook on a tawa till brown spots appear.
5. Serve with sabzi or dal. A simple swap that makes besan flour for weight loss easy to follow.

5. Capsicum Stuffed with Besan

Ingredients

• 2 bell peppers
• ½ cup besan flour
• Onion, chili, spices
• Oil

Steps

1. Remove bell pepper tops and seeds.
2. Mix besan flour with onion, spices, and oil.
3. Fill peppers with this mix.
4. Roast in a pan or bake till peppers are soft.
5. Eat warm. It looks fancy but is simple to make.

Possible Side Effects of Besan

• Allergies: Some people do react to chickpeas. Best to try a little first and see.
• Overeating: Too much besan at once can leave you feeling heavy, maybe even bloated. I’ve seen it happen, so smaller portions really work better.
• Mix it up: Don’t stick only to besan. Rotate with wheat, jowar, bajra – better balance that way.

Tips for Healthy Cooking with Besan

• Skip deep frying: Pakoras taste great, but all that oil ruins the good part. I roast or steam instead.
• Add veggies: Toss in spinach, onions, maybe carrots. More color, more nutrition.
• Pair with protein: Paneer works well, curd too. Even tofu sometimes. Keeps you full.

Conclusion

Sometimes I think about how our grandmothers already knew the value of besan. They may not have called it “protein-rich” or “low GI,” but they knew it kept them full, gave them energy, and even worked as a skin pack. Today, science is only proving what they practiced.

The benefits of besan are many: digestion, blood sugar, heart, skin, and yes, weight management. Using besan flour for weight loss is not about chasing a trend. It is about trusting an ingredient that has always been there for us. A few swaps, a few creative recipes, and besan can easily become your partner in better health.

FAQs on Besan