Is Besan Good for Diabetes? (Expert Answer)

Short Answer: Besan is good for diabetes because it has protein, fiber, and complex carbohydrates. They can help you feel full, prevent blood sugar spikes, and provide energy.

Diabetes is a condition that affects your blood sugar levels and how your body uses glucose for energy.

In diabetes, your body either doesn’t make enough insulin or can’t use it properly.

This can lead to various health problems, such as nerve damage, eye problems, kidney disease, heart disease, and stroke.

One of the key factors in managing diabetes is diet.

What you consume can affect your blood glucose levels, which can impact your diabetes symptoms and overall health.

To effectively manage diabetes, you should consume fiber-rich foods like whole grains, fruits, vegetables, and legumes, and avoid refined carbohydrates, added sugars, and saturated fats.

Now, besan is a type of flour made from ground chickpeas.

It is a staple ingredient in the cuisines of the Indian subcontinent and some other regions.

People usually use besan to make various dishes, such as pancakes, fritters, soups, and sweets.

Besan is good for diabetes because it contains protein, fiber, and complex carbohydrates.

Protein and fiber can help you feel full and prevent spikes in blood sugar.

Complex carbohydrates are digested slowly and provide a steady source of energy.

Besan is good for both type 1 and type 2 diabetes, as long as it is consumed in moderation and balanced with other foods.

One cup of besan can give you about 21 grams of protein (42% of your daily needs), 10 grams of fiber (40% of your daily needs), and 57 grams of carbohydrates (19% of your daily needs)1

Protein can help you build and repair muscles and tissues, and regulate hormones and enzymes.

Fiber can help you lower your cholesterol, improve your digestion, and control your blood sugar.

Carbohydrates can provide you with energy and fuel your brain and nervous system.

Furthermore, besan is a low glycemic index (GI) food and a gluten-free food.

Low GI foods are good for diabetes because they cause a gradual rise in blood sugar, rather than a sudden spike.

Gluten-free foods are good for diabetes if you have celiac disease or gluten intolerance, which can affect your absorption of nutrients and insulin sensitivity.

You can eat about half a cup of besan per day safely.

More than that can cause bloating, gas, and indigestion.

You should also watch your portion sizes and cooking methods, and avoid adding too much oil, salt, or sugar to your besan dishes.

Also, you shouldn’t eat besan if you have an allergy or sensitivity to chickpeas or legumes, to prevent anaphylaxis or inflammation.

Because these can worsen your diabetes and affect your immune system.

You can buy fresh besan in your local market or can order it online.

Always choose organic and unbleached besan, because it has more nutrients and less additives.

You can store besan in an airtight container in a cool and dry place for up to six months.

Finally, remember, maintaining a healthy lifestyle, including a balanced diet, regular exercise, stress management, and essential medical care, is key to managing diabetes effectively.

I always recommend my diabetes patients to follow a diabetes-friendly diet to improve their overall well-being and enjoy a longer and healthier life.

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About the Author

Abdur Rahman Choudhury

Abdur Rahman Choudhury is a nutritionist in West Bengal, India, with a Bachelor’s and Master’s degree in Biochemistry.

He has done his diploma in nutrition from Fabulous Body Inc (US), and completed various certification courses from several universities. He also has considerable research experience in PCOS.

Abdur currently lives in India and keeps fit by weight training and eating mainly home-cooked meals.

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