Is Besan Good for Weight Loss? Let’s Find Out
Parul Dube
November 30, 2023
Weight Loss
Besan, also called gram flour or chickpea flour, is a staple in Indian cuisine. It has been gaining traction in recent years as a weight-loss aid.
With its high protein and fibre content, this flour made from ground chickpeas can keep people full for extended periods. However, the weight loss benefits of besan are not limited to its satiating attributes.
This article discusses the weight-loss benefits of besan and how it fits well in a weight-loss diet.
Is Besan Good for Weight Loss?
Consuming besan in moderate amounts can benefit in losing weight. That is because it is low in calories and rich in essential nutrients such as zinc, folate, and iron.
In addition, its high fibre and protein content make it ideal for controlling hunger and promoting a healthy weight. One can use besan in various healthy recipes to make the most of this nutritious ingredient.
For example, you can make besan pancakes or omelettes for breakfast, add it to soups or stews, or use it as a coating for vegetables or fish. Overall, besan is a versatile and nutritious ingredient that can aid in weight loss when consumed in moderation.
How Does Besan Help Lose Weight?
Low in Calories
Besan is an excellent choice for those trying to lose weight because it is low in calories. As per USDA, the calorie content of besan is about 350 calories per 100 grams which is significantly lower than other types of flour.
Read more: 10 Foods That Are Very Low in Calories
The low-calorie content of besan can also help to promote weight loss by reducing overall calorie intake. When you consume fewer calories, your body learns to burn stored fat for energy. As a result, it leads to weight loss.
High in Protein
Besan is high in protein, an essential nutrient for weight loss. According to studies, protein takes longer to digest than carbohydrates, which keep you feeling full for a more extended period. As a result, it can help reduce your overall calorie intake and promote weight loss.
Read more: Protein Rich Food – Vegetarian Diet Plan, Benefits and Indian Recipes
Protein also helps to preserve muscle mass, which is essential for weight loss because muscle tissue burns more calories than fat tissue. By preserving muscle mass, you can maintain your metabolic rate, making losing weight easier.
Gluten-Free
Besan is gluten-free, which makes it an excellent option for those with gluten sensitivities or celiac disease. Gluten is a protein found in wheat, barley, and rye, and it can be difficult for some people to digest.
Read more: Gluten Free Diet – Benefits, Diet Chart and Weight Loss
According to research, when gluten does not properly digest, it can cause inflammation and damage the gut lining. As a result, it can result in several health problems, such as bloating and discomfort.
For individuals with gluten sensitivities or celiac disease, consuming gluten can cause digestive issues such as bloating, gas, and diarrhoea. It can also lead to nutrient malabsorption, that causes nutrient deficiencies and weight gain.
By switching to a gluten-free alternative like besan, individuals with gluten sensitivities or celiac disease can avoid these issues and improve their gut health, leading to weight loss and improved overall health.
Rich in Fibre
Besan is rich in fibre, which can help to promote weight loss. Fibre is an important nutrient that is essential for maintaining a healthy diet. As per research, it is a non-digestible carbohydrate that helps regulate digestion. It also promotes regular bowel movements and keeps you full for longer.
Read more: High-Fibre Diet: Here’s What You Must Know
Fibre can help reduce overall calorie intake by keeping you feeling full, leading to weight loss. Additionally, fibre can help regulate blood sugar levels, reducing the risk of overeating and weight gain.
Versatile Ingredient
Besan is an ingredient you can incorporate into different meals and cuisines. It is a great ingredient to include in a weight-loss diet. It is easy to incorporate into your daily meal plan. For example, you can use besan to make traditional Indian pancakes or besan chilla.
- One can cook these pancakes with vegetables, herbs, and spices to make them nutritious.
- Besan Chilla makes a great breakfast or snack option, and one can serve them with chutney or yoghurt.
- Besan Chilla can also be a great snack or appetiser when one adds vegetables such as onion, spinach, or cauliflower. Serve the dish with a dipping sauce or chutney for a healthier way to satisfy cravings for fried foods.
The HealthifyMe Note
Using besan as an ingredient in your weight-loss diet can be beneficial in many ways. It is low in calories, protein, gluten-free and high in fibre, all of which keep you feeling fuller for longer. It also helps to regulate blood sugar levels, reducing the risk of overeating. Plus, besan is incredibly versatile and can be used to make a wide range of dishes, from chillas to roti. So, whatever meal you are looking for, you can use besan to help you reach your weight-loss goals.
Besan Chilla Benefits
Suitable for Blood Sugar Control
Besan chilla can help control blood sugar levels. Also, it has a low glycemic index. That means that it does not cause a rapid spike in blood sugar levels, which can benefit those with diabetes or pre-diabetes.
As proved in research, by consuming foods with a low glycemic index, one can keep their blood sugar levels stable. Also, this can reduce the risk of weight gain and other health problems related to high blood sugar levels.
Low in Fat
Besan chilla is a low-fat option compared to traditional pancakes, which can help lose weight. They can be made without added oils or butter, making them an excellent choice for those looking to lose or maintain a healthy weight.
Preparing besan chilla at home also allows you to control the amount of oil or butter used, making it a healthier option. Low-fat foods can help you lose weight while enjoying delicious meals.
Rich in Nutrients
Besan chilla is a good source of essential vitamins and minerals like iron, zinc and manganese, which can help maintain a healthy weight. As per studies, iron is vital for maintaining healthy red blood cells, and zinc aids metabolism and immune function.
Manganese is essential for bone health and metabolism. Adding vegetables like grated carrots or chopped spinach can further enhance the nutritional value of besan chilla.
Good for Digestion
Besan chilla is rich in fibre and protein, aiding digestion. It keeps you feeling full for extended periods, reducing the chances of overeating. In addition, fibre helps regulate bowel movements and other digestive functions.
Protein also helps repair and build muscle tissues. It even aids digestion. So eating a diet rich in fibre and protein can help promote weight loss by keeping you satiated for extended periods. In addition, it reduces the risk of overeating and supports your regular digestion.
Easy to Make
Besan chilla is easy to make at home. It means you can control the ingredients and avoid added fats or sugar, making it a healthy weight loss option.
Making besan chilla at home is a simple process requiring only a few essential ingredients. These are besan, water, salt, and spices of your choice.
You can prepare a batch of besan chilla and store it in the refrigerator for later use. That makes it a convenient option for busy mornings or on-the-go meals.
Can We Eat Besan Chilla at Night For Weight Loss?
Besan chilla is a great dinner option for weight loss due to its low-calorie content, high protein and fibre content. They can help you feel full and satisfied throughout the night. As a result, it reduces the risk of overeating and snacking. This also ensures that you get good quality sleep. A good quality sleep translates into better metabolism and thus supports weight loss.
Furthermore, they are easy to make. Of course, you can control the ingredients making it a healthier option than eating out.
Conclusion
Besan is a fantastic ingredient that one can easily incorporate into a weight-loss diet. Whether you’re looking for a breakfast option, a snack, or a main course, besan offers a wide range of possibilities.
From traditional Indian pancakes to savoury fritters, one can use besan in many ways to help achieve weight loss goals. Not only is it delicious, but it is also a healthy and nutritious ingredient that you can easily incorporate into your daily meal plan.
So next time you want to add a new element to your weight loss journey, do not hesitate to try besan. However, do ensure that its done in moderation and under the guidance of a registered nutritionist.
The Research Sources
1. The U S Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/nutrients
2. Boirie Y, Dangin M, Gachon P, Vasson MP, Maubois JL, Beaufrère B. Slow and fast dietary proteins differently modulate postprandial protein accretion. Proc Natl Acad Sci U S A. 1997 Dec 23;94(26):14930-5. doi: 10.1073/pnas.94.26.14930. PMID: 9405716; PMCID: PMC25140.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC25140/
3. Harvard Health
4. Lattimer JM, Haub MD. Effects of dietary fibre and its components on metabolic health. Nutrients. 2010 Dec;2(12):1266-89. doi: 10.3390/nu2121266. Epub 2010 Dec 15. PMID: 22254008; PMCID: PMC3257631.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
5. Harvard Health
https://www.health.harvard.edu/blog/use-glycemic-index-to-help-control-blood-sugar-201208135154
6. Soyano A, Gómez M. Participación del hierro en la inmunidad y su relación con las infecciones [Role of iron in immunity and its relation with infections]. Arch Latinoam Nutr. 1999 Sep;49(3 Suppl 2):40S-46S. Spanish. PMID: 10971835.
