You eat a big plate of pasta or white rice for lunch. By 3 p.m., you’re crashing—yawning at your desk, craving candy, feeling foggy. We’ve all been there. But what if I told you there’s a humble kitchen staple used in millions of homes worldwide that prevents these crashes? It’s besan (also called chickpea flour or gram flour). And its secret lies in one powerful number: its glycemic index.
I grew up watching my grandma make crispy pakoras with besan during monsoon season. I never realized back then that this golden flour wasn’t just delicious—it was quietly protecting our family’s health. Today, as someone who manages prediabetes, besan is my go-to. No fancy supplements, no expensive superfoods. Just a simple, earthy flour that keeps my blood sugar calm and steady. Let’s unpack why this matters—and how you can use it too.
What Exactly Is Besan? (And Why Should You Care?)
First things first: besan is flour made from ground chickpeas (also called gram or garbanzo beans). It’s pale yellow, slightly nutty, and incredibly versatile. You’ll find it in:
- Indian cheela (savory pancakes)
- Middle Eastern falafel
- Italian farinata (chickpea flatbread)
- Even as a thickener for soups or a binder for veggie burgers!
Unlike wheat flour, besan is naturally gluten-free. But its real superpower? How it treats your blood sugar. Before we dive into numbers, let’s understand why that matters.
Glycemic Index 101: No Science Degree Needed!
Imagine your blood sugar is like a rollercoaster:
- High-GI foods (white bread, sugary cereal) = steep climbs and scary drops. You feel energetic for 20 minutes… then crash hard.
- Low-GI foods (beans, nuts, besan) = gentle hills. Energy stays steady for hours.
Officially:
- Low GI = 55 or less (ideal for steady energy)
- Medium GI = 56–69 (okay in moderation)
- High GI = 70+ (use sparingly)
The American Diabetes Association confirms: Choosing low-GI foods isn’t just for diabetics. It helps everyone avoid energy crashes, cravings, and long-term health risks. Think of GI as a tool—not a strict rule—to eat with your body, not against it.
The Glycemic Index of Besan: Shockingly Low!
Here’s the headline you’re here for: Besan has a glycemic index of just 10–20. That’s exceptionally low. To put that in perspective:
- White wheat flour: GI of 70+ (high)
- Oatmeal: GI of 55 (medium)
- Besan: GI of 10–20 (super low)
This isn’t a guess. It’s verified by the University of Sydney’s Glycemic Index Database (the gold standard for GI testing) and studies in the Journal of Food Science and Technology. But why is besan so gentle on blood sugar? Three simple reasons:
It’s Packed with Fiber and Protein
A ¼-cup serving of besan contains:
- 5 grams of fiber (20% of your daily need!)
- 6 grams of plant protein
Fiber and protein act like brakes for your digestion. They slow how fast carbs break down into sugar. Result? No spikes. No crashes. Just calm, steady energy.
It’s Made from Whole Chickpeas (No Stripping!)
Unlike refined wheat flour (where fiber-rich bran is removed), besan uses the entire chickpea. That means it keeps all the natural fiber, vitamins, and minerals that blunt blood sugar spikes. The USDA confirms: whole-food flours like besan outperform processed flours every time.
It Contains “Resistant Starch”
This is a special type of carb that resists digestion in your small intestine. Instead, it feeds good gut bacteria in your colon. Research in Nutrition Reviews shows resistant starch improves insulin sensitivity—meaning your body uses blood sugar more efficiently.
Why This Matters for Real Life (Especially if You Have Diabetes)
You might think, “Okay, great—besan has a low GI. But how does that actually help me?” Let’s get practical:
For People with Diabetes or Prediabetes
A study in the Journal of Diabetes Research found that meals made with chickpea flour reduced blood sugar spikes by 40% compared to wheat-based meals. Why? When you swap high-GI flours for besan:
- Your insulin doesn’t get overloaded
- You avoid dangerous highs and lows
- You feel satisfied longer (no 3 p.m. cookie raids!)
The American Diabetes Association lists chickpea flour as a top-choice carbohydrate for diabetes meal planning. It’s not a “free pass” food—but it’s a powerful tool.
For Weight Management (Without Hunger)
Low-GI foods like besan keep you full. In a 12-week trial published in The American Journal of Clinical Nutrition, people who ate legume-based flours lost 2x more belly fat than those eating refined grains—even without cutting calories. How? Fiber expands in your stomach, signaling fullness to your brain. Besan adds bulk to meals with minimal calories (just 110 calories per ¼ cup!).
For Everyday Energy and Focus
Remember that post-lunch crash? Besan prevents it. My friend Raj, a truck driver, switched his white-flour parathas to besan cheela for breakfast. “I used to chug coffee just to stay awake on highways,” he told me. “Now? I’m alert until lunch without caffeine.” That’s the power of stable blood sugar.
Beyond GI: Other Health Perks of Besan
Besan isn’t just about blood sugar. It’s a nutritional powerhouse:
- Heart health hero: Its soluble fiber binds to cholesterol, helping flush it out. The Mayo Clinic notes chickpea-based diets lower LDL (“bad”) cholesterol by up to 10%.
- Gut healer: That resistant starch? It’s prebiotic fuel for good gut bacteria. A happy gut means better immunity, mood, and digestion.
- Budget-friendly superfood: At $2–$3 per pound, besan is cheaper than almond or coconut flour—and just as nutritious.
Cooking with Besan: Simple, No-Fail Ways to Start
You don’t need to be an Indian chef to use besan. Here’s how to add it to your kitchen without stress:
Best Cooking Methods to Keep Its Low GI
Heat slightly raises the GI of all flours—but besan stays low even when cooked. Best methods:
- Pan-frying (minimal oil): For cheela or flatbreads
- Baking: Besan crackers, muffins, or bread
- Steaming: Dhokla (a savory steamed cake)
Avoid deep-frying (like pakoras) if managing blood sugar—extra oil adds calories that can blunt benefits.
3 Foolproof Beginner Recipes
- 5-Minute Besan “Oatmeal”:
- Mix 2 tbsp besan + ½ cup water + pinch of salt.
- Cook on low heat for 3 minutes until thick.
- Top with berries and a spoon of peanut butter.
Why it works: Protein + fiber = no blood sugar rollercoaster.
- Lazy Cheela (Savory Pancake):
- Whisk ¼ cup besan + ¼ cup water + chopped spinach + 1 tsp cumin.
- Pour into a non-stick pan. Cook 2 mins per side.
- Roll up with shredded carrots and yogurt.
Perfect for: High-protein breakfasts or quick dinners.
- Besan Thickener for Soups/Sauces:
- Replace 1 tbsp cornstarch with 2 tbsp besan mixed in cold water.
- Stir into curries, stews, or gravy.
Bonus: Adds protein without changing flavor!
Smart Swaps for Common Foods
- Instead of breadcrumbs: Use besan to coat baked chicken or fish.
- Instead of wheat flour: Make gravy or roux with besan.
- Instead of eggs: Mix besan + water as a binder for veggie burgers.
Debunking 3 Common Myths About Besan
Myth 1: “Besan Is High in Carbs, So It’s Bad for Blood Sugar”
Truth: Yes, besan has carbs (18g per ¼ cup)—but its high fiber (5g) and protein (6g) slow their absorption. Net carbs? Just 13g. Compare that to white flour (24g net carbs, 1g fiber). The type of carb matters more than the total count.
Myth 2: “All Flours Are Basically the Same”
Truth: Wheat flour is stripped of fiber. Almond flour is low-carb but expensive. Coconut flour absorbs all your moisture. Besan? It’s affordable, versatile, and packed with balanced nutrition. A win-win-win.
Myth 3: “You Can Only Eat Besan in Indian Food”
Truth: Besan is global! Use it to:
- Make Italian socca (chickpea flatbread)
- Bake Middle Eastern fatayer (savory pastries)
- Thicken French sauces (like a beurre manié substitute)
I even use it in my grandma’s apple pie crust for extra crunch!
How Much Besan Should You Eat? Portion Tips
Besan is healthy—but balance is key. Here’s a practical guide:
- Per meal: 2–4 tablespoons of dry besan (makes 1 small cheela or ½ cup cooked).
- Daily limit: Up to ½ cup dry besan total (if active) spread across meals.
- Pair it wisely: Always combine with non-starchy veggies (spinach, bell peppers) and protein (yogurt, eggs) to maximize blood sugar benefits.
Special note for thyroid issues: Besan contains goitrogens (like all legumes), which may interfere with thyroid function in huge amounts. If you have hypothyroidism:
- Cook besan thoroughly (reduces goitrogens)
- Limit to 2–3 servings/week
- Consult your doctor—this rarely affects people with balanced diets.
Besan vs. Other Popular Flours: The Blood Sugar Showdown
| Besan | 10–20 | 5g | 6g | Blood sugar control |
| Almond flour | 0 (negligible) | 3g | 6g | Keto diets |
| Coconut flour | 45 | 10g | 4g | Low-carb baking |
| Whole wheat flour | 60–65 | 3g | 4g | Fiber boost |
| White rice flour | 70+ | 1g | 2g | Gluten-free needs |
Why besan wins for most people: It’s low-GI and affordable and easy to cook with. Almond flour is great but costs 4x more. Coconut flour is fibrous but tricky to bake with. Besan? It just works.
Where to Buy Besan & How to Store It
- Find it: Indian grocery stores (labeled “besan”), health food stores (“chickpea flour”), or online (Bob’s Red Mill, Anthony’s).
- Store it: Keep in an airtight container in the fridge or freezer. It lasts 6–8 months (vs. 3 months in a pantry). Warm to room temp before using.
- Check quality: Fresh besan smells nutty and mild. If it smells sour or musty, toss it.
Real Stories: How Besan Changed Lives
- Priya, 58, Type 2 Diabetes: “My fasting sugar dropped from 160 to 110 after swapping wheat roti for besan cheela at breakfast. My doctor reduced my meds!”
- Mark, 42, Weight Loss Journey: “I baked besan crackers with rosemary. Ate them with hummus instead of chips. Lost 18 pounds in 4 months—without feeling deprived.”
- Lena, 31, Busy Mom: “I make a giant batch of besan dhokla on Sundays. It’s my kids’ after-school snack. They think it’s ‘cheesy cake’—I know it’s steady energy.”
The Bottom Line: Besan Is a Kitchen Essential
Let’s be real: No single food is a magic bullet. But besan comes close. With a glycemic index as low as 10, it’s one of the most blood-sugar-friendly flours on the planet. It’s cheap, versatile, and packed with fiber and protein. Whether you’re managing diabetes, chasing steady energy, or just eating smarter, besan deserves a spot in your pantry.
You don’t need to overhaul your diet overnight. Start small:
- Next time you make pancakes, replace half the flour with besan.
- Thicken your soup with besan instead of cornstarch.
- Whip up a 5-minute besan porridge for breakfast.
Your body—and your energy levels—will thank you. As my grandma always said while stirring her besan batter: “Good food shouldn’t fight your body. It should dance with it.” Let besan lead the dance.
Frequently Asked Questions (FAQ) on Glycemic Index of Besan
What is the exact glycemic index of besan?
Besan has a glycemic index of 10–20, classified as very low by the University of Sydney’s Glycemic Index Database. This makes it one of the lowest-GI flours available.
Is besan good for diabetics?
Yes, exceptionally so. Its high fiber (5g per ¼ cup) and protein (6g per ¼ cup) slow carbohydrate digestion, preventing blood sugar spikes. The American Diabetes Association recommends chickpea-based flours as part of a balanced diabetes diet.
Does cooking besan change its glycemic index?
Minimally. Light cooking (like making cheela or steaming dhokla) keeps besan’s GI very low (under 30). Deep-frying (like pakoras) adds oil and calories that can blunt its benefits—but the flour itself remains low-GI.
How many carbs are in besan?
A ¼-cup (30g) serving of dry besan contains:
- Total carbs: 18g
- Fiber: 5g
- Net carbs: 13g
Its high fiber offsets the carb content, making it blood-sugar-friendly.
Can I eat besan every day?
Yes, in moderation. Stick to 2–4 tablespoons of dry besan per meal (or up to ½ cup total daily). Pair it with vegetables and protein for balanced meals. If you have thyroid issues, limit to 3–4 servings weekly and cook thoroughly.
Is besan gluten-free?
Yes! Besan is made from chickpeas, not wheat. It’s naturally gluten-free—but check labels for “may contain wheat” cross-contamination if you have celiac disease. Brands like Bob’s Red Mill certify theirs gluten-free.
Can besan help with weight loss?
Absolutely. Its fiber and protein increase fullness, reducing cravings and overall calorie intake. A study in Obesity Journal found people eating legume-based flours lost more abdominal fat than those eating refined grains—even without dieting.
What’s the difference between besan and chickpea flour?
None—they’re the same thing! “Besan” is the Hindi/Urdu term. “Chickpea flour” or “gram flour” are English terms. Just ensure it’s made from split chickpeas (yellow gram), not whole chickpeas (which make a coarser flour).
How do I remove the “beany” taste from besan?
- Toast it lightly: Dry roast besan in a pan for 2–3 minutes until fragrant.
- Add bold flavors: Cumin, garlic, herbs, or lime juice mask any earthiness.
- Mix with other flours: Blend 50/50 with almond or oat flour for milder taste.
Can I use besan as an egg substitute?
Yes! For binding (not leavening): Mix 1 tbsp besan + 1 tbsp water = 1 egg. Works great in veggie burgers, meatballs, or fritters. For baking, use commercial egg replacers instead.
