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 10 Super Health Benefits of Besan

  Last Updated : Oct 26,2018






5/5 stars      2 REVIEWS

10 Super Health Benefits of Besan, Nutirtional Information, 9 Healthy Besan Recipes

Get two health-conscious people talking for a while, and they will touch upon topics like diet and cooking, in specific about grains and flours. Inevitably, one of them raises the doubt about whether besan is good for health or not! Next time you are part of such a discussion, you can confidently answer that yes, besan is good for health.

Besan is super-fine flour prepared from pure chana dal. For some recipes, especially sweets, coarse besan flour might be used. This gluten-free flour has an earthy aroma and binding nature, which make it a key ingredient in the preparation of several traditional savouries and sweets, including laddoo, onion pakoda, vegetable bhajiyas, and more. It is used all over the country to make tasty sweets – the Besan Laddoo of North India and the Mysore Pak of South India are two world-famous examples!

Besan, also known as Chickpea Flour, Bengal gram flour or chana dal flour.  Pure, unadulterated besan gives you a good dose of several nutrients. Let’s set forth some points about the health benefits of pure besan ...


10 Health Benefits of Besan

1. Energy Metabolism
The B-vitamins Thiamine (B1), Riboflavin (B2), Pyridoxine and Folic acid (B9) which are present in good amounts in besan are involved in various metabolic reactions in the body. They’re involved in conversion of the macronutrients – Carbohydrates, Proteins and Fats into energy.

2. More Protein
It has more protein than wheat flour. 100 grams of besan has 20 grams of protein, as compared to 12 grams in whole wheat flour.

3. Good Fats
Besan has more good fat than whole wheat flour. Most of the fat (about 70%) contained in besan are healthy unsaturated fats, which help to lower your cholesterol levels. 100 grams of besan has 5.6 grams of good fat while whole wheat flour has only 1.7 grams.

4. Diabetic Friendly
Rich in complex carbohydrates and with a low glycemic index, besan is good for diabetics too. Also it is a good source of fibre which is important for diabetics. Besan is a good source of Magnesium which improves insulin response by lowering insulin resistance. Having very low magnesium will result in the pancreas not secrete enough insulin to control our blood glucose (1).

5. Low in Carbs
Besan has lesser carbs than whole wheat flour. A serving of besan has 16.32 grams of carbs, while wheat flour has 21.7 grams.

6. Helps to Relieve Constipation
The insoluble fibre present in besan reduces chances of constipation and promotes regular and healthy bowel movement (2).

7. Contains Blood Building Nutrients
Besan is high in Folate or folic acid, which is important for rapid growth and multiplication of RBC’s and WBC’s in the bone marrow. 30 grams of besan has 44.25 mcg of folic acid and besan is good to have before and during pregnancy as the requirements increase. One serving of Chana dal flour gives 7.5% Recommended Daily Allowance of Iron. Iron is an important component of haemoglobin, the substance in red blood cells that carries oxygen from your lungs to all parts of the body.

8. Brain Function
Besan is a good source of Thiamine and Folate, which are essential for glucose metabolism, and maintenance of proper brain function (3).

9. Healthy bones
Besan is a good source of minerals like Phosphorus and Magnesium which are required for maintaining strong bones along with Calcium (4).

10. Alternative for wheat flour
Besan is great for those following a gluten free diet. It contains no gluten, so you can use it in place of whole wheat flour.

10-Super-Health-Benefits-of-Besan,-Chana-Dal-Flour
 

Nutrition Information for Besan, Bengal gram flour, Chana dal flour

Nutritional Information for 1 serving Besan
One serving of Besan is 30 grams.
RDA stands for Recommended Daily Allowance.

111 Calories
6 grams of Protein
16.32 grams of Carbs
1.68 grams of Fat

44.25 mg of Folic Acid = 26.55% of RDA (about 200 mg)

0.39 mg of Vitamin B6, Pyridoxine = 19.50% of RDA (about 2 mg)

4.59 grams of Fibre = 18.36% of RDA (about 25 grams)

99.3 mg of Phosphorus (P) = 16.55% of RDA (about 600 mg)

39.0 mg of Magnesium (Mg) = 11.14% of RDA (about 350 mg)

0.14 mg of Vitamin B1, Thiamine = 10.76% of RDA (about 1.2 to 1.5 mg)

1.59 mg of Iron (Fe) = 7.57% of RDA (about 21 mg)

0.72 mg of Vitamin B3, Niacin = 6.0% of RDA (about 12 mg)

0.51 mg of Zinc (Zn) = 4.63% of RDA (about 10 to 12 mg)

216.0 mg of Potassium (K) = 4.59% of RDA (about 4,700 mg)

0.05 mg of Vitamin B2, Riboflavin = 4.54% of RDA (about 1.1 mg)

16.8 mg of Calcium (Ca) = 2.80% of RDA (about 600 mg)

21.96 mg of Sodium (Na) = 1.15% of RDA (about 1902 mg).

 

Besan-Nutritional-Information

Here is a collection of yummy recipes using besan, not only for our gluten-sensitive friends, but for everybody who wishes to harness the health benefits of besan.

Happy Cooking!



health benefits of besan

1.  
 by Tarla Dalal
Khaman dhokla, a famous snack sold in every street of Gujarat, it is no longer restricted to that region -- it is readily available in every part of the country. People love these yummy dhoklas as a breakfast, snack or as a farsan (savoury accompaniment) in the lunch or dinner menu. We made it in a jiffy using besan, but it can also be made by soaking and grinding chana dal. These versatile dhoklas can be steamed in a traditional dhokla steamer or in a microwave oven. These dhoklas can be used to make variants like Amiri Khaman , Rasawala Dhokla and Pav Bhaji Dhokla .
Pitla is a popular accompaniment that Maharashtrians never tire of having! Once you try it, you will want to have it too, as often as possible. Made with minimal and commonly available ingredients, the Besan Pitla is a quick and easy accompaniment that goes well with rice , rotis and puri . Here, besan dissolved in water, is cooked with onions, green chillies and an aromatic tempering. Just ensure you have the Maharashtrian Besan Pitla immediately on preparation because besan tends to thicken upon cooling.
3.  
 by Tarla Dalal
Cauliflower greens have a crunchy texture and fresh flavour that lends itself very well to this unique pitla. While you might frequently prepare methi or plain besan pitla, adding iron-rich cauliflower greens to the preparation adds to the iron and vitamin C content of besan. Cauliflower Greens Pitla will surely make your skin glow by improving blood circulation. Serve it immediately with whole wheat bhakri.
4.  
 by Tarla Dalal
Khandvi is a popular snack amongst Gujaratis, especially the kids! Nobody can hide their love for this delicious savoury made of gram flour and curds, tempered with mustard seeds. At the same time, none can deny that it is a difficult item to prepare! Be patient, and remember to cook the paste slowly and completely till thick. Also, take care to roll the khandvi lightly; and temper well. Have a go at other popular Gujarati farsans like Dakor Na Gota , Nylon Khaman Dhokla and Patra .
Methi Thalipeeth is a traditional Maharashtrian breakfast, made with a mix of flours, aromatic fenugreek leaves and a touch of spice powders. It has a rustic and homely texture and a really inspiring flavour. It is nutritious and filling – a good way to kick-start your day. The best part is that it has a well-balanced flavour on its own and needs just a cup of curds for serving. Make sure you cook the Methi Thalipeeth till it is slightly crisp, so that you get a nice aroma, flavour and texture. To make the dish more exciting, serve it with accompaniments like the Sukhi Lehsun Chutney and Dry Peanut Chutney Powder .
6.  
 by Tarla Dalal
Gram flour dumplings flavoured with dry spices, steamed and then dunked into a yoghurt based curry is a traditional Rajasthani speciality. Enjoy this dish either with puris or steamed rice.
Gattas or "gatte" are gram flour dumplings that are spiced up with dry masalas and then steamed and cut into small bite sized pieces. They are used to make a wide variety of dishes like Gatte ki Subzi , Gatte ka Pulao etc. This dish is made using a yoghurt based gravy and dry masalas to create a mouth-watering recipe that will complement both rice and parathas .
This simple and delicious recipe is a real treat for diabetics and weight watchers . Chaklis, the popular Indian snack, is usually deep-fried and contains loads of calories and if made in a South Indian style it makes use of high glycemic index ingredient – rice flour too. Here's how to make them using besan (which being low in glycemic index, assists in controlling blood sugar levels) and 1 tsp of oil to near perfection by baking them in an oven. Munch on them at anytime of the day when hunger strikes. **Disclaimer: However it is highly recommended that this recipe be relished by diabetics only occasionally and in small quantities. This is just a mere ‘treat’ and does not qualify for a regular diabetic menu.
9.  
 by Tarla Dalal
When we think of Indian pancakes, dosa and chilla are two of the first options that come to our mind. While dosa is a taken-for-granted breakfast in South India, chilla is an equally popular option as you go up North, especially in Gujarat and Rajasthan. The Besan Chilla is very convenient and easy to make as the batter does not require any soaking, grinding or fermentation. Just mix together besan and a couple of readily-available spice powders, and you are ready to cook the pancakes. Make sure you cook the chilla well with sufficient oil till it is golden brown; otherwise it might have a raw smell. Once done, serve immediately with green chutney. You can enjoy the Besan Chilla for breakfast or as an evening snack .
10.  
 by Tarla Dalal
This simple combination of radish and low fat curds needs only steamed rice to complete your meal. You can adjust the consistency of the kadhi by varying the amount of water and besan. The radish koftas are steamed and not deep fried in the kadhi. It is also a good way to add vegetables in your diet to provide vitamin A and iron. The curd and besan combination makes the kadhi a rich source of protein and calcium too.
11.  
 by Tarla Dalal
Roasted besan has a rich and appetising aroma, a property that is usually used well in the realm of sweets. However, we have innovatively used roasted besan along with taste givers like ginger-green chilli paste, as the stuffing for whole wheat parathas. This simple yet tasty Besan Paratha is also healthy as it is loaded with fibre, iron and vitamin B complex. You just need to make sure that you serve this Zero Oil Besan Paratha immediately on preparation, while it is still fluffy and soft, as it tends to get dry upon cooling. Serve with Fatless Maa ki Dal or Rajma Saagwala or just plain Low Fat Curds .
12.  
 by Tarla Dalal
It is surprising how two contrasting items – traditonal chila and whole wheat bread slices – work well in harmony to create a satiating sandwich! While you are sure to have had chila before, you would never have thought of using it as the stuffing for a sandwich! Interestingly, the rustic flavour of besan, the crunch of veggies like tomatoes and onions, and mild spice powders used to flavour the chila act as a nice filling for the sandwich, somewhat like the patties in a burger! While chila by itself might dry up when packed for tiffin, the Besan Chila Sandwich remains moist and flavourful for at least four hours, so it can be comfortably packed in the snack box. Pack some Banana Pepper Wafers in another tiffin for a crunchy bite.
13.  
 by Tarla Dalal
You would never have imagined that leftover rice can be cooked up into such an exciting snack! Add some coriander and green chillies for pep, a few flours for binding, and there you have a quick-fix batter to make tasty Rice and Besan Pancakes. The batter made using 2 cups of leftover rice can make around 14 pancakes, made in two batches. Before preparing the second batch, you might have to add a tablespoon or two of water to bring the batter back to dropping consistency, as the rice tends to soak up the water and thicken the batter a bit. You can serve these pancakes with green chutney, or make it all the more exciting by topping with an assortment of colourful chutneys.
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Reviews

Besan Is Good For You
5
 on 15 Jun 18 06:26 PM


I love all dishes made with besan. all tarla madam dishes mentioned in this article is my favourite, actually favourite at my home also. Very often we have kaman dhokla, mixed flour dosas by adding besan, kandvi, pitla, chakli in our breakfast, lunch or dinner. Our all family enjoys them.