Is there any Indian kitchen where you cannot find besan on the shelves? Besan or gram flour is a staple across all regions of the this vast country and thus always in stock, just like atta, rice, and cheeni; one reason is that, you can make yummilicious dishes from besan – from pakoras to gatte ki sabzi, add it to any curry to make it flavourful, the options are just endless! Not only that, it’s a magical ingredient when it comes to skincare; no matter what your skin type, you can whip up effective homemade face packs with gram flour or use it in combination with other ingredients to get rid of so many skincare concerns, be it acne or hyperpigmentation. All said and done, wouldn’t you like to know whether besan would fit into a weight loss diet or not? Let’s find out:
Gram flour is a gluten-free option and has carbs, protein, vitamin B6, and a lot of essential minerals like iron, potassium, magnesium, folate, copper, zinc, etc. Apart from these nutrients, gram flour also has fiber which is great for your gut health. It’s also noteworthy that the fat content in besan is pretty low. The protein (22 gm/100 gm) and fiber content keeps you fuller for longer. Essential minerals like magnesium, copper and zinc boost metabolism and increase energy expenditure. Also read: “Here’s How Peanuts Can Help you Lose Weight.”
Besan has a low glycemic index of 10 which ensures that the blood sugar does not rise too sharply. Low-glycemic foods such as besan maintain a stable blood sugar level that help to control appetite.
Dhokla, cheela, dahi kadi, gatte ki sabzi, khandvi, besan omelette, besan dosa, besan idli, besan roti, Maharashtrian pitla curry, Bombay chutney, baked besan papdi, Maharashtrian mokle besan are all examples of how you can make healthy and tasty dishes with besan as the main ingredient. Interestingly, you can add gram flour to “tasteless” veggies karela, capsicum, etc., and add loads of flavour to them. Here are some examples – capsicum besan sabji, zucchini besan sabji, karela besan sabzi, broccoli besan curry, bhindi besan curry, spring onion besan curry, the list just goes on.
But do remember to avoid deeply-fried food like pakoras and sugar-laden treats like ladoos and halwa when you are trying to lose weight.
Taking calories into consideration, 356 calories per 100 gm, that’s a bit high, so you do have to watch portion, to stay in calorie deficit because that’s when fat burning would happen.
Summing up, there’s no dispute that besan is a healthy ingredient, but avoid whipping up deeply-fried stuff and sweets with it, and practice portion control, and it will only help you lose weight. Also, if weight loss is on your mind, do check out the weight loss diet plans on the Rati Beauty app.