Introduction
Besan or gram flour is an easy staple to keep in most kitchens and skincare routines. But this versatile ingredient is used for many other purposes beyond cooking. From keeping the heart healthy to giving glow to the skin, the besan benefits are so many and well-accepted. However, with any ingredient, one must also be prepared for possible side effects. This article attempts to explore the uses that besan has, the benefits derived from it, and some precautions taken so as to make optimum use of nature’s gift.
Nutritional Value of Besan
Besan or gram flour is a powerhouse of nutritional elements. It also contains essential B complex vitamins and minerals, according to the USDA nutrient database. Here are important nutrients besan contains:
| Nutrient | Content (%) | Additional Information |
| Protein | 22.39% | High protein content, beneficial for vegetarians and those seeking plant-based proteins |
| Carbohydrates | 57.82% | Major carbohydrate source |
| Total Dietary Fiber | 10.80% | Good for digestion and overall gut health |
| Fat | 6.69% | Contains polyunsaturated fatty acids |
Besides this, besan contains minerals such as iron, magnesium, and potassium in large amounts and hence is very healthy. The high content of proteins present within gram flour makes this flour one of the best options for vegetarians and those planning to include more plant-based proteins in their diet. Besides, besan is gluten-free and hence forms a very good option for those who suffer from gluten intolerance or celiac disease.
Properties of Besan
Besan contains a host of nutritional and health-promoting properties. Being an antioxidant in nature, it helps fight the oxidant stress within the body and provides relief from inflammatory factors. The fiber content is also good for digestion and helps your blood sugar to be in the right amounts. Besan is said to contain a low glycemic index too, which is very favorable for diabetic patients. All in all, the presence of vitamins and minerals in besan are good for health.
Potential Uses of Besan for Overall Health
1. Besan and Its Possible Usages for Heart Diseases
Besan contains a lot of fiber and less cholesterol, hence it is good for the heart. It helps in lowering the quantity of cholesterol by the action of fiber contained in it, which reduces the chance of heart diseases. Further, it contains magnesium, which helps in regularizing the flow of blood and, thus, maintains blood pressure.
2. Besan and Its Possible Uses for Cancer
Besan also comprises several antioxidants that fight against the free radicals, which are believed to decrease the chances of cancer. Phytochemicals in besan possess anti-cancer properties. Therefore, besan has been considered as a protective food against certain cancers. Inclusion of besan in the diet may prevent the growth and proliferation of the cancer cells.
3. Possible Uses of Besan for Weight Management
Besan is good for weight loss. It promotes weight management by being low in calories and high in protein and fiber; it creates a feeling of fullness with minimal, if any, excessive food intake. Its high fibre helps in digestion and keeps overeating in check; hence, it is one of the best options for the person who intends to lose or maintain weight.
4. Besan: Potential Applications for Bowel Health
It contains fiber that helps one manage weight and have good bowel movements; it prevents the formation of constipation and maintains overall digestive health. Regular intake of besan is seen to reduce the risk of digestive disorders, hence keeping the gut healthy.
5. Possible Ways Besan Can be Used to Help in Diabetes
Is besan good for diabetes? Yes, besan is an excellent choice for people with diabetes. The low glycemic index which it carries doesn’t raise the level of blood sugar immediately. Gram flour has high fiber that moderates blood sugar level; hence, it is safe and beneficial for diabetic patients.
How to Use Besan?
Besan can be used in a number of ways, be it in the kitchen or in skincare routines. It is used to make besan rotis, which, because of the besan roti benefits, proves to be a very good alternative to wheat roti. Other dishes that can be prepared using gram flour are pakoras, cheelas, and dhoklas. Gram flour is used in many face packs as a scrubber and to give glow to your skin. These many uses of gram flour make it highly useful both in your diet as well as in your beauty regimen.
Side Effects of Besan
While besan comes with its set of besan benefits, it becomes of prime importance to know what besan side effects are. Some people might be allergic to it, mainly because of its tendency to generate allergies, especially for people sensitive to legumes. Similarly, too much besan consumption might result in bloating and gas because it contains a rich amount of fiber within it. One needs to have it in moderation so that such besan side effects do not occur.
Care to be Taken towards Besan
On the other hand, one must take some precaution while adding besan to one’s diet or skincare. Firstly, in case you are allergic to a certain type of legume, then it is better to avoid it. Then, in case you are trying besan on your skin for the first time, make sure you do a patch test. Over-consumption might let you experience adverse effects rather than besan benefits.
Interaction with Other Drugs
Besan can be safely consumed; however, in case others are on some kind of medication, especially for chronic disorders like diabetes or heart diseases, it is always better to cross-check with the doctor. Scarce literature regarding drug interaction of besan with other drugs is present, so in case of any doubt, one should seek advice from a medical expert.
Conclusion
Besan is one such essential commodity employed in many ways and very beneficial for health-from heart-related issues to maintaining weight and skin health, its benefits are countless. In fact, one should be able to consume it in limited amounts and be very aware of the various after-effects. Whether you want to make healthy changes in your diet or improvise on your skincare routine, Besan is just the perfect natural remedy.
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Frequently Asked Questions (FAQ)
Yes, you can use besan every day in various ways, such as in cooking or skincare. It’s a versatile ingredient that offers numerous health benefits, including improved digestion and skin health. However, moderation is key to avoid potential side effects like bloating.
Eating besan daily can be good for your health due to its high protein, fiber, and nutrient content. It helps in weight management, supports digestive health, and regulates blood sugar levels, making it a healthy addition to your daily diet.
Eating raw besan is not recommended as it can be hard to digest and may cause bloating or discomfort. It’s better to cook besan before consuming it to unlock its full nutritional benefits and make it easier on your digestive system.
Yes, besan is commonly used on the body as a natural exfoliant and skin brightener. It can be mixed with water, yogurt, or other ingredients to create a paste that helps remove dead skin cells, leaving the skin smooth and radiant.
References
- Kahraman, G., Harsa, S., Casiraghi, M. C., Lucisano, M., & Cappa, C. (2022). Impact of Raw, Roasted and Dehulled Chickpea Flours on Technological and Nutritional Characteristics of Gluten-Free Bread. Foods, 11(2), 199. https://doi.org/10.3390/foods11020199
- Rachwa-Rosiak, D., Nebesny, E., & Budryn, G. (2015). Chickpeas—Composition, Nutritional Value, Health Benefits, Application to Bread and Snacks: A Review. Critical Reviews in Food Science and Nutrition, 55(8), 1137–1145. https://doi.org/10.1080/10408398.2012.687418
- Begum, N., Khan, Q. U., Liu, L. G., Li, W., Liu, D., & Haq, I. U. (2023). Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.). Frontiers in Nutrition, 10. https://doi.org/10.3389/fnut.2023.1218468