✪ Key Takeaway: Besan can help with diabetes due to its low glycemic index, high protein content, and fiber that slows glucose absorption effectively.
Introduction
You walk into your kitchen and see that bag of besan sitting in your pantry.
You wonder if this golden flour could actually help manage your blood sugar or if it is just another carb source you should avoid.
Hi, I am Abdur, your nutrition coach and today I am going to explain exactly how besan affects diabetes and whether it deserves a place in your meal plan.
What Makes Besan Different From Regular Flour?
Besan comes from ground chickpeas, not wheat grains like most flours you use daily.
This simple difference changes everything about how your body processes it.
Regular wheat flour contains mostly starch that breaks down quickly into glucose in your bloodstream.
Besan delivers about 22 grams of protein per 100 grams compared to just 10 grams in whole wheat flour.
This higher protein content slows down digestion and prevents rapid blood sugar spikes.
The fiber in besan also reaches around 10 grams per 100 grams, which is significantly higher than refined wheat flour.
Your body takes longer to break down this combination of protein and fiber, resulting in more stable glucose levels throughout the day.
✪ Fact: Besan contains nearly double the protein of whole wheat flour, making it a superior choice for blood sugar control.
How Does Besan Affect Blood Sugar Levels?
The glycemic index of besan sits around 35, which falls into the low category.
Foods with a low glycemic index release glucose slowly into your bloodstream instead of causing sudden spikes.
When you eat besan, the protein and fiber work together to slow down the conversion of carbohydrates into glucose.
This process happens in your small intestine where digestive enzymes break down food molecules.
Research shows that replacing refined flour with besan in meals can reduce post-meal blood sugar by up to 30 percent.
Your pancreas does not need to release as much insulin when glucose enters your blood gradually.
This gentler demand on your insulin response helps prevent the exhaustion of beta cells that produce insulin in people with diabetes.
✪ Pro Tip: Combine besan with vegetables in recipes to further lower the overall glycemic impact of your meal.
What Nutrients In Besan Support Diabetes Management?
Besan contains magnesium, a mineral that plays a direct role in insulin function and glucose metabolism.
Studies indicate that people with diabetes often have lower magnesium levels than those without the condition.
One hundred grams of besan provides approximately 166 milligrams of magnesium, covering about 40 percent of your daily needs.
The B vitamins in besan, particularly B6 and folate, help your body convert food into energy efficiently.
These vitamins support proper nerve function, which becomes especially important since diabetes can damage nerves over time.
Besan also delivers iron and zinc, two minerals that support immune function and wound healing.
People with diabetes often experience slower healing, so maintaining adequate levels of these nutrients becomes crucial for overall health.
✪ Note: Besan provides more than just carb control, it delivers essential minerals that directly support insulin function and metabolic health.
Can You Eat Besan Every Day With Diabetes?
Yes, you can include besan in your daily diet, but portion control remains essential.
Even though besan has a low glycemic index, it still contains carbohydrates that affect your blood sugar.
A reasonable serving size ranges from 30 to 50 grams of besan flour per meal, depending on your total carbohydrate budget.
This amount gives you the benefits without overloading your system with carbs.
You can use besan to make chilla (savory pancakes), add it to vegetable dishes, or use it as a coating for baked foods.
The key is balancing besan with other low-carb foods like vegetables, lean proteins, and healthy fats.
Always monitor your blood sugar response after eating besan-based meals, since individual reactions can vary based on your medication, activity level, and overall health status.
✪ Pro Tip: Test your blood sugar two hours after eating besan to understand how your body personally responds to this flour.
What Are The Best Ways To Use Besan For Blood Sugar Control?
Making besan chilla for breakfast gives you a protein-rich start that keeps blood sugar stable through the morning.
Mix besan with chopped vegetables, spices, and water to create a batter, then cook it like a pancake.
You can also use besan as a thickening agent in soups and curries instead of cornstarch or wheat flour.
This substitution adds protein while reducing the glycemic load of your meal.
Besan works well as a coating for vegetables before baking, creating a crispy texture without the blood sugar spike that comes from breadcrumbs.
Some people mix besan with other low-carb flours like almond flour to create baked goods with an even lower impact on glucose.
Avoid deep-frying besan preparations since the added oil increases calories significantly and can affect your overall health beyond just blood sugar concerns.
✪ Fact: Baking or pan-cooking besan with minimal oil preserves its blood sugar benefits while keeping your meal heart-healthy.
The Bottom Line
Besan can definitely help with diabetes management when you use it wisely as part of a balanced eating plan.
The best flour for diabetes is not the one that tastes like a compromise but the one that works with your body instead of against it, and besan fits that description perfectly.
I would love to hear about your experience with besan or any questions you have about using it in your diabetes management, so please share your thoughts in the comments below.
References
At NutritionCrown, we use quality and credible sources to ensure our content is accurate and trustworthy. Below are the sources referenced in writing this article:
