Madeleine Hull
Besan, also known as chickpea flour or gram flour, is a common ingredient in Indian desserts such as Besan Laddoo. With the rise in popularity of the keto diet, a common question arises: can besan be included in this dietary approach? The keto diet is a low-carb, high-fat regimen, so it is important to understand whether besan aligns with these macronutrient requirements. While besan has a lower carb content compared to cereal flour, it still contains a significant amount of carbohydrates, with 57.82 grams per 100 grams. Additionally, its sugar content contributes to the overall carb count. Furthermore, besan is not a suitable source of fat, which is a key energy component in the keto diet. Therefore, due to its high carbohydrate and low-fat content, besan may not be considered keto-friendly. However, it is important to note that there are low-carb variations of traditional Indian desserts like Besan Laddoo, which use alternative ingredients to make them more compatible with keto dietary restrictions.
| Characteristics | Values |
|---|---|
| Carbohydrates | High (57.82 g per 100g) |
| Fats | Low (6.69 g per 100g) |
| Protein | High (22.39 g per 100g) |
| Dietary Fibre | Good amount (10.8 g per 100g) |
| Sugar | Not excessively high (10.85 g per 100g) |
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What You'll Learn
Besan's high carbohydrate content
Besan, or chickpea flour, is a staple ingredient in many cuisines and offers a range of nutritional benefits. However, its carbohydrate content is a key consideration for those following a keto diet.
Keto diets typically involve significantly reducing carbohydrate intake and replacing it with healthy fats and moderate protein. This shift in macronutrient ratios aims to induce a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates.
Now, let's focus on besan's carbohydrate content. A cup of chickpea flour (around 128 grams) contains approximately 53.2 grams of total carbohydrates. This amount contributes to nearly half of the daily carbohydrate limit recommended on a standard keto diet, which is typically set at 50 grams or less per day.
The high carbohydrate content in besan is due to its derivation from chickpeas, which are naturally high in carbs. A single cup of chickpeas, for example, contains around 76 grams of total carbohydrates. While besan has a lower carb content in comparison, it still poses a challenge for those aiming for very low carb intake on a keto diet.
The net carb content, which is calculated by subtracting fibre and certain sugar alcohols from the total carb count, is also relatively high in besan. Net carbs are particularly important to consider on a keto diet as they represent the carbohydrates that have the most significant impact on blood sugar and insulin levels. In the case of besan, the net carb content stands at 43.3 grams per cup.
In conclusion, while besan offers nutritional benefits, its high carbohydrate content, including total and net carbs, makes it a less favourable option for those adhering strictly to a keto diet. Individuals on a keto journey should carefully consider their carbohydrate sources and intake to ensure they remain within their desired limits.
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Low fat content
Besan, or chickpea flour, is not considered suitable for a keto diet due to its high carbohydrate and low-fat content. While it is a nutritious food with many health benefits, its macronutrient profile does not align with the requirements of a ketogenic diet.
The keto diet is typically characterised by a low-carbohydrate, high-fat approach, with a focus on fat as the primary source of energy. Besan, on the other hand, contains 57.82 grams of carbohydrates per 100 grams, which is significantly higher than the daily allowance for most people on a keto diet. Additionally, its fat content is relatively low, with only 6.69 grams of total fat per 100 grams.
Although besan has a good amount of dietary fibre, which can aid digestion, its high carbohydrate content remains a concern for those following a keto diet. The sugar content in besan, while not excessively high, contributes to the overall carb count, further making it less suitable for keto.
The low-fat content of besan is another factor that deviates from the keto diet's principles. Keto typically emphasises a high proportion of fats, and besan's fat content falls short of this recommendation. This is particularly important because, in the keto diet, fat serves as the main source of energy, taking precedence over other macronutrients like protein.
While besan may not be the best choice for keto dieters due to its low-fat content and high carbohydrate content, it can still offer benefits in other dietary contexts. For example, compared to cereal flours, besan has a lower carbohydrate content, making it a suitable alternative for low-carb or moderate-carb diets that are not as restrictive as keto. However, when specifically considering the keto diet's unique requirements, besan's low-fat content and high carbohydrate content make it a less favourable option.
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Legumes and keto
Legumes have traditionally been stigmatised for their high carbohydrate content, which does not align with the core principle of the ketogenic diet, which involves drastically reducing carbohydrate intake. However, legumes also contain significant amounts of fibre and protein, which can make their net carb count more keto-appropriate. Net carbs are calculated by subtracting the fibre content from the total carbohydrates in a food.
Some legumes are remarkably low in net carbs. For example, edamame, or young soybeans, have just 3 grams of net carbs per half-cup serving, while also being packed with protein and fibre, as well as nutrients like folate and vitamin K. Black soybeans are similar to regular black beans but with a fraction of the net carbs, coming in at only 1 gram per half-cup serving. Lupini beans, or lupin beans, are another type of bean that is incredibly low in net carbs, with just 1 gram in a half-cup serving, and they can be used in place of any other bean or legume in recipes. Mung beans are a staple in Asian cuisine and boast only 1 gram of net carbs per half-cup serving. They’re not as popular in Western diets, but their mild flavour and quick-cooking nature make them a great addition to your keto meal plan.
Peanuts are technically a legume and have just 2g of net carbs per ounce, making them a great snack and a good option for low-carb peanut butter. However, it is important to be mindful of portion sizes and to opt for natural butters free from added sugars. Roasted soybeans are another protein-rich, low-carb snack.
Chickpeas can be eaten as a main protein source, side dish, or used to make hummus or falafel. Hummus may be a low-carb dip option in small quantities depending on the brand or ingredients. Chickpea flour is another keto-friendly way to enjoy the flavour and texture of beans without the carb load, with just 3g of net carbs per 1/4 cup.
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Sugar content
Besan, or gram flour, is a plant-based flour made from ground chickpeas. It is a staple ingredient in many South Asian dishes, such as besan ke laddu, pakoras, and bhajiyas. Besan is known for its high protein and fibre content, which offers several health benefits, particularly for people with diabetes.
When it comes to sugar content, besan naturally contains a small amount of sugar, approximately 10.85 grams per 100 grams. This sugar is naturally occurring and not added, which makes it a healthier option for managing blood sugar levels compared to refined sugars. The slow-digesting carbohydrates and high fibre content of besan further contribute to stable blood sugar levels by preventing sudden spikes.
However, it is important to consider the preparation methods and additional ingredients used in besan-based dishes. For example, sweet dishes like besan ke laddu typically have a significant amount of added sugar and ghee, which can make them less suitable for individuals with diabetes. Similarly, deep-frying besan, as in pakoras or bhajiyas, increases the overall calorie intake and can lead to blood sugar spikes.
On the other hand, there are healthier ways to incorporate besan into your diet, especially for those managing their blood sugar levels. Besan cheela, missi roti, or dhokla are examples of dishes that can be prepared without frying and with minimal added sugars. These dishes can be part of a balanced diet and help maintain stable blood sugar levels while satisfying your taste buds.
In conclusion, while besan itself has a low sugar content and can be beneficial for blood sugar management, the overall sugar content of a besan-based dish depends on its preparation and additional ingredients. Moderation and conscious cooking methods are key to reaping the benefits of besan for diabetes management and maintaining stable blood sugar levels.
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Nutritional profile
Besan, also known as chickpea flour, gram flour, or garbanzo bean flour, is a staple in Indian cooking and has recently gained popularity worldwide as a gluten-free alternative to wheat flour. It is made from chickpeas, which are legumes with a mild, nutty taste.
Besan has a superior nutritional profile to refined flour, offering more vitamins, minerals, fibre, and protein while containing fewer calories and carbohydrates. It is especially rich in folate, providing more than the daily recommended amount in just one cup (92 grams). Folate is crucial for preventing spinal cord defects in babies during pregnancy.
Chickpea flour is also a good source of vitamins and minerals. The exact vitamin and mineral content may vary depending on the specific type of chickpeas used to make the flour. For example, Bengal grams are commonly used to produce chickpea flour, and they contribute to the overall nutritional profile.
Being a legume, besan is high in protein and fibre, but it also contains anti-nutrients, which can interfere with the absorption of certain nutrients. However, this can be minimised by proper preparation and cooking methods.
Due to its nutritional composition, besan can be a valuable addition to a healthy diet, providing essential vitamins, minerals, and fibre while being suitable for those with celiac disease, gluten intolerance, or wheat allergies.
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Frequently asked questions
No, besan, or chickpea flour, is not considered keto-friendly due to its high carbohydrate content.
Besan contains 57.82g of carbohydrates per 100g, which is much higher than the daily allowance for most keto diets.
Yes, almond flour and coconut flour are popular alternatives for keto baking and pastry-making.
The high carbohydrate content of besan is due to the presence of legumes, such as chickpeas, which are not compatible with keto dieting.
Yes, flours made from root vegetables, such as cassava flour, are typically high in carbohydrates and should be avoided on a keto diet.
