Is Besan Good for Diabetes?
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
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https://pubmed.ncbi.nlm.nih.gov/25527675/
2. U.S. DEPARTMENT OF AGRICULTURE
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