DOWNLOAD THE APP
Blog - HealthifyMe
No Result
View All Result
  • Weight Loss
  • Diet
  • Web Stories
  • Health
Blog - HealthifyMe
No Result
View All Result
Home Diabetes

Is Besan Good for Diabetes?

Hiral PatelbyHiral Patel
January 6, 2023
inDiabetes
1
Is Besan Good for Diabetes?- HealthifyMe

Besan, also known as gram flour or chickpea flour, can be part of a healthy diet for people with diabetes. Every kitchen uses it frequently.

It is a staple ingredient in many Indian, Pakistani, and Bangladeshi dishes. In addition, it is popular as a thickening agent. It also makes batter for fritters and chillas.

Like other types of flour, it is a source of carbohydrates. Too much of it can affect blood sugar levels. However, some evidence suggests a protein intake of 20-30% of total daily energy intake can be beneficial by improving glycemic control and aiding in satiety. It improves blood sugar control and reduces the risk of type 2 diabetes. 

Besan is also a good source of fibre and protein. In addition, it has a low glycemic index (GI). As a result, it can help regulate blood sugar levels and promote satiety.

Let’s look at the nutrients that make besan healthy for diabetes.

Is Besan Good for Diabetes?

Besan comes from ground chickpeas. It is a staple ingredient in many cuisines, mainly Indian and Pakistani dishes. 

Besan is a good source of plant-based protein, dietary fibre, and minerals such as iron and zinc. As per the USDA, it is also relatively low in calories, with about 387 calories per 100 grams.

One potential benefit of besan is that it is high in fibre. Fibre can help regulate blood sugar levels. In addition, soluble fibre slows down glucose absorption into the bloodstream. As a result, it helps to stabilise blood sugar levels. It also improves insulin sensitivity. 

A study published in the Journal of the American College of Nutrition found that people with diabetes who consumed a diet high in chickpeas had lower blood sugar levels. In addition, they had improved cholesterol levels compared to those who consumed a diet low in chickpeas.

Besan is also a good source of protein. As a result, it can help support healthy blood sugar levels. Also, it can prevent sudden spikes in blood sugar.

Another potential benefit of besan for people with diabetes is its low glycemic index (GI). Foods with a low GI are absorbed more slowly by the body. Therefore, it causes a slower rise in blood sugar levels. As a result, it can be helpful for people with diabetes. However, they need to manage their blood sugar levels to prevent complications.

It is important to note that besan is also high in carbohydrates. Therefore, it can affect blood sugar levels. As such, it is essential for people with diabetes to monitor their carbohydrate intake. So they must consume besan in moderation as part of a balanced diet.

The HealthifyMe Note

Besan, also known as gram flour or chickpea flour, can be good for diabetes. Also, it has a low glycemic index (GI). In addition, besan is a good source of protein and fibre. These nutrients can help slow the absorption of carbohydrates. It can also help regulate blood sugar levels. However, besan can be a healthy addition to a diabetes-friendly diet. But it should be consumed in moderation as part of a balanced diet. 

Glycemic Index of Besan

The glycemic index (GI) measures how quickly food raises blood sugar levels. It ranges from 0 to 100. Foods with a high GI are rapidly absorbed and digested.

As a result, it leads to a rapid spike in blood sugar levels. In contrast, foods with a low GI are absorbed and digested more slowly. Subsequently, it leads to a gradual rise in blood sugar levels.

The glycemic index of besan is relatively low. It has a value of around 35. It means that it is absorbed and digested slowly. Therefore, it leads to a slower increase in blood sugar levels. However, the exact GI of besan will depend on the dish type and the preparation method.  

Studies reveal that foods made with besan tend to have a lower GI. However, this is compared to those made with refined grains like white flour. It is because besan is a whole grain.

In addition, whole grains’ fibre and protein content can slow down the digestion and absorption of carbohydrates. Therefore, it leads to a slower rise in blood sugar levels.

HeathifyPRO Tip

A besan roti (flatbread) has a lower GI than a besan laddoo (sweet treat) due to other ingredients and the cooking method. Therefore, foods with a low GI are more suitable for people with diabetes or those looking to maintain stable blood sugar levels.

It is important to note that the glycemic index is just one factor to consider when evaluating the impact of a particular food on blood sugar levels.  

Other factors, such as the serving size, the presence of other nutrients like fat and protein, and an individual’s metabolism, can also influence blood sugar levels. 

Benefits of Besan for Diabetes

Some research suggests that legumes such as chickpeas or besan may have potential benefits for people with diabetes. 

Here are a few potential benefits of consuming besan for people with diabetes: 

Besan May Help to Regulate Blood Sugar Levels

Chickpeas are a low-glycemic index (GI) food. It means they are absorbed slowly and do not cause a rapid rise in blood sugar levels. 

Study shows it can be beneficial for people with diabetes or those at risk of developing diabetes, as it can help to regulate blood sugar levels. Also, the high fibre content in besan may help to slow down the digestion and absorption of sugars. Therefore, it can help to regulate blood sugar levels.

May Improve Insulin Sensitivity

Some studies have shown that chickpeas’ high fibre and protein content may help improve insulin sensitivity. As a result, it can benefit people with diabetes.

May Reduce the Risk of Heart Disease 

People with diabetes are at an increased risk of developing heart disease. Some research suggests that consuming soluble dietary fibre may help to lower cholesterol levels. As a result, it reduces the risk of heart disease.

Besan May Improve Digestion

One research shows that the high fibre of besan may also help improve digestion. As a result, it can prevent constipation, a common problem for people with diabetes.

May Aid in Weight Loss

A study shows a high protein diet, such as besan, helps you feel fuller for longer. It can lead to weight loss. It can be especially beneficial for people with diabetes. Also, being overweight or obese can increase the risk of developing or worsening existing symptoms.

It is important to note that while besan may be a good option for people with diabetes, it is not a cure. Therefore, it is crucial for people with diabetes to work with a healthcare provider or registered dietician to develop a healthy eating plan.

An ideal diet is one that is appropriate for you. In addition, you must manage your blood sugar levels through diet, medication, and physical activity.

Anyone with diabetes who wants to adopt a healthy lifestyle may find HealthifyMe a practical choice. HealthifyMe’s registered dietitians can help you plan healthy meals that include besan and other foods suitable for people with diabetes. They can also guide portion sizes and the frequency of consumption.

HealthifyMe can help you track your blood sugar levels and provide guidance on adjusting your diet and physical activity to manage your diabetes effectively.

Conclusion

Besan is a good source of plant-based protein and fibre. As a result, it can help regulate blood sugar levels. However, it is essential to remember that you must consume besan in moderation. Also, it should be part of a balanced diet. 

People with diabetes should aim to eat a variety of nutrient-dense foods. It must include whole grains, vegetables, fruits, lean proteins, and healthy fats.

Also, it can help manage their blood sugar levels and overall health. It is also essential to monitor blood sugar levels regularly. You must work with a healthcare provider to develop a meal plan appropriate for your individual needs and goals.

Frequently Asked Questions (FAQs)

Q. Can diabetics eat besan roti?

A. Yes, diabetic individuals can eat besan roti as part of a healthy, balanced diet. However, individuals with diabetes must monitor their intake of carbohydrates. Unfortunately, they can affect blood sugar levels. Roti made with besan may have a lower glycemic index than wheat roti. As a result, it may cause a slower rise in blood sugar levels. However, this will depend on the recipe and the other ingredients used to make the roti. It is always a good idea for individuals with diabetes to speak with a healthcare provider before making any dietary changes. 

Q. Can I eat besan chilla for diabetes?

A. Besan chilla is also known as gram flour or chickpea flour pancakes. It can be a part of a healthy diet for people with diabetes. Using besan chilla to replace higher carbohydrate foods, such as white flour pancakes, can be an excellent way to reduce your carb intake. As a result, you can manage your blood sugar levels. However, paying attention to portion sizes and monitoring your blood sugar levels is essential. For example, if the chilla gets cooked in a lot of oil, it is unsuitable for people with diabetes. 

Q. Does besan raise blood sugar?

A. The effect of besan on blood sugar levels can vary depending on how it gets prepared. It is also important what you pair it with. For example, besan-based dishes high in fat or sugar may have a higher GI. Therefore, it can cause a more remarkable rise in blood sugar levels. On the other hand, besan dishes made with whole chickpeas high in fibre and protein may have a lower GI. As a result, there is a slower, more gradual effect on blood sugar levels.

Q. Is besan good for type 2 diabetes?

A. Besan can be a good option for people with diabetes due to its low glycemic index (GI). The GI measures how quickly a food raises blood sugar levels. Foods with a low GI are absorbed more slowly. Therefore, it can help regulate blood sugar levels. Besan has a GI of around 35, which is considered low. However, it is essential to note that the GI of food can be affected by other factors. Such as the method of preparation and what you pair it with.

 Q. Can diabetic eat besan pakora?

A. Besan pakora is also known as gram flour fritters. If you have diabetes, it is essential to consider the portion size and the ingredients used in the recipe. Also, choose a recipe with less oil.  Consider pairing the pakoras with vegetables or a source of protein to help balance the meal. It can slow the absorption of carbohydrates. It is also a good idea to monitor your blood sugar levels before and after eating to see how the pakoras affect your blood sugar.

The Supporting Sources

1. Campbell AP, Rains TM. Dietary protein is important in the practical management of prediabetes and type 2 diabetes. J Nutr. 2015 Jan;145(1):164S-169S. doi: 10.3945/jn.114.194878. Epub 2014 Dec 3. PMID: 25527675.

https://pubmed.ncbi.nlm.nih.gov/25527675/

2. U.S. DEPARTMENT OF AGRICULTURE

https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/nutrients

3. Zafar TA, Al-Hassawi F, Al-Khulaifi F, Al-Rayyes G, Waslien C, Huffman FG. Organoleptic and glycemic properties of chickpea-wheat composite breads. J Food Sci Technol. 2015 Apr;52(4):2256-63. doi: 10.1007/s13197-013-1192-7. Epub 2013 Oct 20. PMID: 25829607; PMCID: PMC4375205.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375205/

4. Polak R, Phillips EM, Campbell A. Legumes: Health Benefits and Culinary Approaches to Increase Intake. Clin Diabetes. 2015 Oct;33(4):198-205. doi: 10.2337/diaclin.33.4.198. PMID: 26487796; PMCID: PMC4608274.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4608274/

5. Zafar MI, Mills KE, Zheng J, Regmi A, Hu SQ, Gou L, Chen LL. Low-glycemic index diets as an intervention for diabetes: a systematic review and meta-analysis. Am J Clin Nutr. 2019 Oct 1;110(4):891-902. doi: 10.1093/ajcn/nqz149. PMID: 31374573.

https://pubmed.ncbi.nlm.nih.gov/31374573/

6. Clark JL, Taylor CG, Zahradka P. Rebelling against the (Insulin) Resistance: A Review of the Proposed Insulin-Sensitising Actions of Soybeans, Chickpeas, and Their Bioactive Compounds. Nutrients. 2018 Mar 30;10(4):434. doi: 10.3390/nu10040434. PMID: 29601521; PMCID: PMC5946219.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5946219/

7. Surampudi P, Enkhmaa B, Anuurad E, Berglund L. Lipid Lowering with Soluble Dietary Fiber. Curr Atheroscler Rep. 2016 Dec;18(12):75. doi: 10.1007/s11883-016-0624-z. PMID: 27807734.

https://pubmed.ncbi.nlm.nih.gov/27807734/

8. Wallace TC, Murray R, Zelman KM. The Nutritional Value and Health Benefits of Chickpeas and Hummus. Nutrients. 2016 Nov 29;8(12):766. doi: 10.3390/nu8120766. PMID: 27916819; PMCID: PMC5188421.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5188421/

9. Moon J, Koh G. Clinical Evidence and Mechanisms of High-Protein Diet-Induced Weight Loss. J Obes Metab Syndr. 2020 Sep 30;29(3):166-173. doi: 10.7570/jomes20028. PMID: 32699189; PMCID: PMC7539343.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7539343/

Download Healthifyme APP
Previous Post

Is Tamarind Good for Diabetes? Is it a Safe Choice?

Next Post

A Dash Diet Plan For Hypertension

Hiral Patel

Hiral Patel

According to Hiral, “Striving to be better than yesterday, is the key to achieving any goal that is ahead of you”. As a diet and lifestyle consultant, Hiral intends to help her clients inculcate habits such as healthy eating and regular exercise to improve their lifestyle holistically for a better tomorrow. She also aims to make her clients feel good from the inside-out and bring about a positive change to their overall life.

Related Posts

Can Diabetes Be Cured? Let Us Find Out- HealthifyMe
Diabetes

Can Diabetes Be Cured? Let Us Find Out

February 3, 2023
Is Corn Good for Diabetes? A Detailed Guide- HealthifyMe
Diabetes

Is Corn Good for Diabetes? A Detailed Guide

February 3, 2023
Is Your Diet Soda Safe for Diabetes? Let’s Find Out- HealthifyMe
Diabetes

Is Your Diet Soda Safe for Diabetes? Let’s Find Out

February 3, 2023

Comments 1

  1. GOHAR ZAMAN says:
    4 weeks ago

    Salam to all ,besan is good for diabetes but too much eating of besan can raise your uric acid.

    Reply

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Recipe Rating




Popular Post

  • Height weight chart feature image

    Height Weight Chart – Ideal Weight for Men and Women

    0 shares
    Share 0 Tweet 0
  • Best Indian Diet Chart Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • What is Normal Blood Sugar Range by Age?

    0 shares
    Share 0 Tweet 0
  • 7 Day GM Diet Plan for Weight Loss

    0 shares
    Share 0 Tweet 0
  • Black Coffee – Benefits, Nutrition and Side Effects

    0 shares
    Share 0 Tweet 0

Read by topic

  • Cholesterol
  • Diabetes
  • Diet
  • Featured
  • Fight Corona
  • General
  • Get Inspired
  • health
  • Healthify Talks
  • Hindi
  • Life
  • Metabolic Health
  • Nutrition
  • PCOS & PCOD
  • Recipe
  • Running
  • Success Stories
  • Swimming
  • Thyroid
  • Trends
  • Video
  • Web Stories
  • Weight Gain
  • Weight Loss
  • Workout
  • Workplace Wellness
  • Yoga
Blog – HealthifyMe




At the heart of HealthifyMe’s platform is the World’s First & largest Indian Calorie Tracker, which allows users to track their food, exercise and weight, easily via their smartphone or computer while continuously analyzing the user’s data and provide powerful insights that ensure that users stay within their calorie/nutrition budgets.

Contact us: +1 800-419-9501

Email: support@healthifyme.com





Categories

  • Weight Loss
  • Diet
  • Web Stories
  • Health

About

  • About HealthifyMe
  • Leadership Team
  • Careers
  • Privacy Policy
  • Contact Us

Discover

  • HealthifyPro
  • Diabetic Diet
  • Weight Loss Diet
  • Lose Weight Fast
  • BMI Calculator
  • BMR Calculator
  • Calorie Calculator
  • HealthifyMe Home
  • Android App
  • iOS App

© Copyright HealthifyMe 2021

No Result
View All Result
  • Diet
  • Weight Loss
  • Workout
  • Yoga
  • Success Stories
  • Consult with an Expert
  • Explore Coach Plan
  • HealthifySmart Diet Plan

© Copyright HealthifyMe 2022