✪ Key Takeaway: Besan is excellent for diabetes because it has a low glycemic index, high protein and fiber content that slows sugar absorption.
Introduction
Your doctor tells you to watch your carbs, but nobody explains which flours are actually safe.
You might be asking this question because you love Indian food and want to know if besan can fit into your diabetes meal plan without spiking your blood sugar.
Hi, I’m Abdur, your nutrition coach, and today I’m going to explain exactly how besan affects your blood glucose and why it might become your new favorite flour.
What Makes Besan Different From Regular Flour?
Besan is made from ground chickpeas, which means it comes from a legume source rather than grains.
This fundamental 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 contains about 22 grams of protein per 100 grams, which is nearly four times more than wheat flour.
The fiber content in besan reaches around 10 grams per 100 grams, compared to just 2-3 grams in refined wheat flour.
This combination of high protein and fiber creates a slower digestion process that prevents rapid blood sugar spikes.
When you eat besan-based foods, your pancreas does not need to release massive amounts of insulin all at once.
✪ Fact: Chickpea flour has been used in Indian cuisine for over 4,000 years as a staple ingredient in various traditional dishes.
How Does Besan Affect Your Blood Sugar Levels?
The glycemic index of besan sits around 35-44, which falls into the low category.
For comparison, white wheat flour has a glycemic index of 70-85, which is considered high.
When you consume foods with a low glycemic index, glucose enters your bloodstream gradually over several hours.
This gradual release means your blood sugar stays within a healthier range without dramatic peaks and valleys.
Research published in the Journal of Food Science and Technology shows that chickpea flour significantly reduces postprandial glucose response.
The resistant starch in besan also feeds beneficial gut bacteria that improve insulin sensitivity over time.
Your body needs to work harder to break down the complex carbohydrates in besan, which naturally slows digestion and sugar absorption.
✪ Pro Tip: Mix besan with other low-glycemic flours like almond or coconut flour to create even more blood sugar-friendly recipes.
What Nutrients In Besan Help Manage Diabetes?
Besan contains significant amounts of magnesium, which plays a crucial role in glucose metabolism and insulin function.
Studies show that people with diabetes often have lower magnesium levels, and supplementing this mineral improves blood sugar control.
The B vitamins in besan, particularly folate and B6, support healthy nerve function that diabetes can damage over time.
Iron content in besan helps prevent anemia, which is more common in people managing diabetes.
The zinc present in chickpea flour supports insulin production in your pancreatic beta cells.
Besan also provides antioxidants like polyphenols that reduce oxidative stress associated with high blood sugar.
These nutrients work together to create a protective effect against diabetes complications while supporting better glucose management.
✪ Note: Besan contains about 166 milligrams of magnesium per 100 grams, which is roughly 40 percent of your daily requirement.
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 would be about 30-50 grams of besan flour per meal, depending on your individual carbohydrate tolerance.
You should always monitor your blood glucose after eating besan-based foods to understand how your body responds.
Some people with diabetes can handle more besan than others based on their medication, activity level, and overall health status.
Combining besan with vegetables, healthy fats, and lean proteins creates a balanced meal that further stabilizes blood sugar.
Never eat besan products alone on an empty stomach, as pairing them with other foods slows digestion even more.
✪ Pro Tip: Make besan pancakes with vegetables and eggs for breakfast to create a complete, diabetes-friendly meal that keeps you satisfied for hours.
What Are The Best Ways To Use Besan For Diabetes?
You can use besan as a coating for vegetables instead of breadcrumbs when making baked snacks.
Making besan chilla (savory pancakes) with onions, tomatoes, and spices creates a nutritious breakfast or snack option.
Add besan to soups and stews as a thickening agent instead of cornstarch or wheat flour.
You can prepare besan ladoo (sweet balls) using natural sweeteners like dates or stevia instead of sugar.
Mix besan with whole wheat flour in a 1:1 ratio when making rotis or flatbreads to lower the overall glycemic load.
Besan pakoras (fritters) made with vegetables and baked instead of deep-fried offer a healthier alternative to traditional versions.
Always choose recipes that include plenty of fiber-rich vegetables and healthy fats to maximize the blood sugar benefits of besan.
✪ Fact: Replacing just 30 percent of wheat flour with besan in your recipes can significantly reduce the glycemic response of your meals.
The Bottom Line
Besan is genuinely good for diabetes because it provides a low-glycemic, high-protein, high-fiber alternative to refined flours that spike blood sugar.
The best foods for diabetes are not the ones that taste like cardboard but the ones that satisfy you while keeping your blood sugar stable, and besan delivers on both counts.
I would love to hear about your experience with besan or any questions you have about using it in your diabetes meal plan, 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:
