Besan Glycemic Index: The Golden Flour for Blood Sugar Control

In every Indian kitchen, there is a jar of yellow flour that is the secret behind our favourite Pakoras, Kadhi, and Ladoos. We call it Besan (Gram Flour or Chickpea Flour). It is the soul of Indian comfort food. But for the millions of Indians battling Type 2 Diabetes, comfort food often comes with a side of guilt.

We constantly ask ourselves: “Can I eat this?” “Will this spike my sugar?”

We are told to stop eating white rice and wheat because of their high carbs. But what about Besan? Is that crispy Besan Chilla safe for breakfast? Or is it just another carb trap?

To find the answer, we need to look at the besan glycemic index.

In this detailed guide, we will sift through the facts just like we sift flour. We will explain why Besan is different from wheat, compare it with other flours like Suji and Bajra, and help you understand how to use this golden flour to manage your diabetes without giving up on taste.

What is Besan?

First, let’s be clear about what we are eating. Besan is flour made from ground Chana Dal (Bengal Gram/Split Chickpeas).

It is not just a powder; it is a nutritional powerhouse. Unlike wheat or rice flour which are mostly starch, Besan is packed with protein. In fact, it has one of the highest protein contents among common Indian flours.

This protein factor is crucial. It changes how your body digests the flour, which brings us to the most important metric for diabetics: The Glycemic Index.

Understanding Glycemic Index (GI)

To verify if Besan is safe, we must look at the Glycemic Index (GI).

Think of GI as a speedometer for your blood sugar. It measures how fast a food raises your glucose levels on a scale of 0 to 100.

• Low GI (0-55): These digest slowly. They release energy like a slow-burning candle. (Ideal for Diabetics).
• Medium GI (56-69): Moderate rise in sugar. Safe in moderation.
• High GI (70+): These digest instantly, causing a rapid “sugar spike” like rocket fuel. (e.g., White Bread, Sugar, Maida).

For a diabetic patient, the goal is to eat mostly Low GI foods to keep insulin levels stable.

The Magic Number: Besan Glycemic Index

So, what is the besan glycemic index?

The Glycemic Index of Besan is approximately 35.

Yes, just 35.

This places Besan firmly in the Low GI category.

To put this in perspective:

• Maida (Refined Wheat): ~75+ (High)
• Whole Wheat Flour: ~65 (Medium)
• Besan: ~35 (Low)

This means that Besan releases sugar into your bloodstream very slowly. It does not cause the sudden insulin spike that wheat or rice does. It is, scientifically speaking, one of the best flours a diabetic can use.

Glycemic Index of Besan vs Wheat

This is the biggest debate in Indian households. “Should I stop eating Wheat Roti and start eating Besan Roti?”

Let’s look at the glycemic index of besan vs wheat.

The Verdict:

The wheat flour glycemic index is almost double that of Besan. Wheat digests fast and turns to sugar quickly. Besan digests slowly. Replacing your standard wheat flour with Besan (or mixing them) is a powerful way to lower your blood sugar levels after meals.

Besan Glycemic Index and Load

We must also look at the Glycemic Load (GL). While GI tells you the speed, GL tells you the amount of sugar impact based on portion size.

• Besan GI: 35
• Carbs in 100g: ~57g (but much is fiber)
• 100 gram besan glycemic index and load: The GL is roughly 12 to 14.

This is considered low to moderate. Because Besan is dense and filling (due to protein), you usually eat less of it than wheat. You might eat 4 Wheat Rotis, but you will likely feel full after just 2 Besan Rotis. This natural portion control further helps your blood sugar.

Glycemic Index of Besan Roti

When we talk about the glycemic index of besan roti, we have to be practical. Pure Besan Roti can be dry and hard to roll.

Most people make “Missi Roti” which is a mix of Wheat and Besan.

• Pure Besan Roti: GI ~35.
• Mix (50% Wheat + 50% Besan): GI ~50.
• Pure Wheat Roti: GI ~65.

Recommendation: Even mixing a little Besan into your wheat atta drastically lowers the glycemic index of wheat roti. It turns a “Medium GI” meal into a “Low GI” meal.

Comparison: Besan vs. Suji vs. Bajra vs. Moong Dal

Let’s compare Besan with other popular Indian breakfast flours.

1. Glycemic Index of Suji (Semolina)

Suji is widely used for Upma and Rava Dosa.

• GI: ~66 (Medium).
• Verdict: Suji is essentially granulated wheat. It has a much higher GI than Besan. Which is better, suji chilla or besan chilla? Definitely Besan Chilla. Besan has half the GI of Suji.

2. Moong Dal Chilla Glycemic Index

• GI: ~29 to 38.
• Verdict: Moong Dal (Green Gram) is very similar to Besan (Bengal Gram). Both are pulses. Both are excellent low-GI choices.

3. Bajra Flour Glycemic Index

• GI: ~54.
• Verdict: Bajra is healthy, but Besan is actually lower on the GI scale. However, Bajra is better for winter warmth, while Besan is good year-round.

4. Glycemic Index of Jau Flour (Barley)

• GI: ~28.
• Verdict: Jau is lower than Besan! Mixing Jau and Besan together makes the ultimate “Diabetes-Fighting Roti.”

Is Besan Chilla Good for Diabetes?

The query “besan chilla glycemic index” is frequently searched for breakfast ideas.

Yes, Besan Chilla is excellent.

• Base: Besan (GI 35).
• Additions: Onions, Tomatoes, Methi, Spinach (Fiber).
• Cooking: Minimal oil.

This combination creates a balanced, protein-rich breakfast that prevents the “11 AM Hunger Crash.” Unlike bread-butter or cornflakes, a Besan Chilla keeps your sugar steady until lunch.

Can a Diabetic Eat Besan Pakora or Ladoo?

Here is the trap. The flour is healthy, but the method matters.

Besan Pakora Glycemic Index

• The Problem: Deep frying.
• The Science: Fat slows down sugar absorption, so the GI might actually be low. However, the calorie count explodes. High calories lead to weight gain, which worsens insulin resistance.
• Advice: Eat baked or air-fried pakoras. Avoid deep-fried ones.

Besan Ladoo Glycemic Index

• The Problem: Sugar.
• The Science: Even if Besan is low GI, adding cups of sugar spikes the GI of the Ladoo to 70+.
• Advice: Make homemade Ladoos using Stevia or Erythritol (sugar-free sweeteners) and limit Ghee. Then it becomes safe.

Real-Life Scenario

Let’s meet Mrs. Iyer, a 52-year-old teacher from Chennai.

The Problem:

Mrs. Iyer has Type 2 Diabetes. She loved her morning Rava Dosa (Suji). But her post-breakfast sugar was always hitting 190 mg/dL. She felt sleepy in her first class.

The Switch:

Her doctor advised her to switch from Rava to Besan.

• New Breakfast: Besan Cheela (Tomato Omelette) with lots of coriander and green chillies.

The Result:

• Energy: The protein in Besan kept her alert. No sleepiness.
• Blood Sugar: Her post-meal sugar dropped to 140 mg/dL within two weeks.
• Why? She swapped a Medium GI carb (Suji) for a Low GI protein-carb (Besan).

Expert Contribution

We consulted nutritional guidelines to get the professional medical stance.

Dr. V. Patel, Diabetologist:

“I call Besan the ‘Indian Superfood.’ It is cheap, available everywhere, and incredibly versatile. For vegetarians, it is a primary source of protein. Protein blunts the sugar spike. I advise patients to add 1 kg of Besan to every 5 kg of Wheat Atta they buy. It’s a small change with a huge impact.”

Nutritionist Perspective:

“Be careful of ‘gastric’ issues. Besan is heavy. It can cause gas in some people. Always add Ajwain (Carom seeds) or Heeng (Asafoetida) when cooking Besan to help digestion.”

Recommendations Grounded in Proven Research and Facts

Based on the besan flour glycemic index data and Harvard Health guidelines, here are actionable tips:

1. The “25% Rule”: If you cannot eat pure Besan Roti, just mix 25% Besan into your regular Wheat Atta. This lowers the overall GI without changing the taste too much.
2. Thicken Curries: Instead of using Cornflour (High GI) to thicken your gravies or soups, use a spoon of roasted Besan. It adds flavour and keeps the meal healthy.
3. The Bread Replacement: Instead of dipping bread in eggs, make “Veggie Toast” by dipping whole wheat bread in a spiced Besan batter and pan-frying it.
4. Snack Smart: Instead of biscuits, eat Roasted Chana (whole chickpea without skin). It is basically crunchy Besan. It has a GI of roughly 28 and is the perfect tea-time snack.

Conclusion

The numbers are clear. With a glycemic index of 35, Besan (Chana Dal Flour) is a diabetic’s best friend.

It outperforms wheat, rice, and suji in almost every category. It keeps you full, builds muscle, and most importantly, keeps your blood sugar line flat.

You don’t need expensive imported oats or quinoa to manage your diabetes. The solution is sitting in a yellow jar in your kitchen shelf. Whether you make a Roti, a Chilla, or a Kadhi, embracing Besan is one of the tastiest ways to reclaim your health.

Frequently Asked Questions (FAQ) on Besan Glycemic Index

Can a diabetic eat besan?

Yes, absolutely. Besan is an excellent food for diabetics. It has a low glycemic index (~35) and is rich in protein and fiber. This combination prevents rapid blood sugar spikes, making it superior to wheat or refined flour.

Which flour has the lowest glycemic index?

Among common Indian flours, Barley (Jau) Flour (~28) and Besan (Chickpea) Flour (~35) have the lowest glycemic indices. Mixing these two creates a powerful low-GI flour for daily Rotis.

Which is better, suji chilla or besan chilla?

Besan Chilla is better. Suji (Semolina) is made from wheat and has a medium GI (~66). Besan has a low GI (~35) and more protein. A Besan Chilla will keep your blood sugar much lower than a Suji Chilla.

Does besan cause gas?

Yes, Besan can cause gas or bloating in some people because it is a pulse (lentil) derivative. To prevent this, always cook Besan with digestive spices like Ajwain (Carom seeds), Jeera (Cumin), or Heeng (Asafoetida).

What is the glycemic index of besan roti?

The glycemic index of besan roti made from pure chickpea flour is approximately 35. If mixed with wheat flour (Missi Roti), the GI will be somewhere between 35 and 65, depending on the ratio used.

Is fried besan (Pakora) good for diabetics?

Fried besan (Pakora) has a low glycemic index because fat slows down sugar absorption, but it is not recommended for diabetics. The high calorie and unhealthy fat content can lead to weight gain and heart issues, which worsen diabetes complications.

How much protein is in besan?

Besan is protein-rich, containing approximately 20-22 grams of protein per 100 grams. This is significantly higher than wheat flour (~12g) or rice (~7g), making it essential for vegetarians.

Can I eat Besan Ladoo if I have diabetes?

Traditional Besan Ladoo is loaded with sugar, making it High GI. However, if you make it at home using a sugar substitute (like Stevia or Erythritol) and limit the Ghee, it can be a safe, low-GI treat.

References:

1. Harvard Health Publishing: Glycemic index for 60+ foods. Link
2. American Diabetes Association: Grains and Starchy Vegetables. Link
3. National Institute of Nutrition (NIN): Glycemic Index of Common Indian Foods. Link
4. WebMD: Health Benefits of Chickpea Flour. Link
5. University of Sydney: GI Search Database. Link

(Disclaimer: This content is for educational purposes only. Always consult your doctor or a certified dietitian before making significant changes to your diet, especially if you have digestive issues or kidney concerns.)