Besan On Keto: What's The Verdict?

Besan, or chickpea flour, is a staple ingredient in South Asian cuisine. It is made from Bengal gram chickpeas, also known as gram flour, and has gained popularity in the fitness community for its high protein content, gluten-free properties, and versatility. However, the question arises: is besan compatible with a keto diet? Keto diets aim to limit daily net carb consumption to 20-30 grams to maintain ketosis, and unfortunately, besan falls short in this regard. With 47 grams of net carbs per 100 grams, besan is considered too high in carbohydrates to be keto-friendly. As a result, those adhering to a keto diet may need to seek alternative flour options with lower carb content.

Besan is a type of chickpea flour

Besan is usually made from one specific variety of chickpea—the Bengal gram chickpea—which is why it is often called gram flour. However, these days, most, if not all, types of chickpea flour are referred to as besan.

Besan has a mild, nutty taste. It has gained popularity in the fitness community due to its high protein content, gluten-free status, and versatility. It can be used to make bread, savoury snacks, desserts, and coatings.

Besan has a high amount of dietary fibre and protein. However, it also has a high carbohydrate content. There are 47 grams of net carbs in 100 grams of besan.

In terms of appearance, besan is finer, smoother, and more compact than other types of chickpea flour. It also needs much less water and yields a moister result when baking. It has a less bitter flavour profile than garbanzo bean flour (white chickpea flour).

It is made from Bengal gram chickpeas

Besan, or gram flour, is made from the Bengal gram chickpea, also known as Cicer arietinum. It is an annual legume of the family Fabaceae, subfamily Faboideae. Bengal gram is the most common variety of chickpea in South Asia, Ethiopia, Mexico, and Iran. It has small, dark seeds and a rough coat, and can be black, green, or speckled.

The chickpea plant grows to a height of 20-50 cm and has small, feathery leaves on either side of the stem. It produces white flowers with blue, violet, or pink veins. Bengal gram chickpeas are used for human consumption as well as animal feed. The fresh green leaves are used as vegetables, while the straw is an excellent fodder for cattle.

Besan is a staple ingredient in the Indian subcontinent and is used in a multitude of ways in countries like India, Bangladesh, Pakistan, Burma, and Nepal. It has a mild, nutty taste and is known for its high protein content, gluten-free property, and versatility. Besan can be used to make bread, savory snacks, desserts, and coatings.

However, despite its health benefits, besan is not considered keto-friendly due to its high carbohydrate content. There are 47 grams of net carbs in 100 grams of besan, which is significantly higher than the recommended daily intake of less than 20 grams of net carbs for a keto diet. As such, besan should be avoided while adhering to a keto diet.

It has a nutty taste

Besan, or chickpea flour, is not keto-friendly due to its high carbohydrate content. With 47 grams of net carbs in 100 grams of besan, it far exceeds the daily net carb allowance of 20-30 grams for keto diets. However, besan has a mild, nutty taste and is prized for its high protein and fibre content, as well as its gluten-free nature.

If you're looking for a keto-friendly flour with a nutty taste, almond flour is a great alternative. Like besan, it is also rich in dietary fibre and protein, naturally gluten-free, and has the added benefit of being high in fat, which is ideal for keto diets. Coconut flour is another alternative, also rich in fibre and protein, and gluten-free.

While besan may not be suitable for keto diets due to its high carb content, it is a versatile ingredient used in various dishes, including bread, savoury snacks, desserts, and coatings. Its mild nutty flavour makes it a great addition to many recipes, but if you're looking to replace it with a keto-friendly option, almond flour is a good substitute, especially in terms of flavour.

So, if you're on a keto diet, it's best to avoid besan and opt for alternatives like almond or coconut flour, which offer similar characteristics and flavours without the high carb content. This will ensure you stay within the required net carb limits for ketosis.

It is gluten-free and has a high protein content

Besan, or gram flour, is a type of flour made from chickpeas. It is commonly used in Indian cooking and has a nutty flavour. It is naturally gluten-free and has a high protein content.

Being gluten-free, gram flour can be used in many gluten-free recipes, including desserts. It is also a good source of fibre, with 11g of fibre per 100g of gram flour, compared to 2.7g per 100g of white flour. It is also rich in minerals.

Gram flour is also a healthier alternative to white flour for diabetics, as it has a lower glycemic load. It is also a good option for those looking to lose weight, as it is dense and helps you stay full for longer.

As well as being gluten-free, gram flour is also vegan and suitable for vegetarians.

It is not keto-friendly due to its high net carb content

Besan, or chickpea flour, is not keto-friendly due to its high net carb content. With 47 grams of net carbs per 100 grams of besan, it is difficult to include this ingredient in a keto diet that typically restricts net carb intake to 20 grams or fewer per day.

To remain in ketosis, the metabolic state that is the goal of the keto diet, one must limit their net carb consumption. This is because ketosis is achieved when the body uses fats, rather than carbohydrates, as its primary energy source. Therefore, it is important to restrict net carbs and get fats from low-carb, high-fat foods. Examples of keto-friendly foods that are low in carbs and high in fat include avocado, salmon, and ghee.

While besan has gained popularity in the fitness community due to its high protein content, gluten-free quality, and versatility, it is not suitable for a keto diet. This is because the standard formula for calculating net carbs—subtracting the fibre amount from the total carb amount—reveals a high carb content in besan that cannot be negated by its dietary fibre content.

As a result, those adhering to a keto diet should avoid besan and opt for alternative flours that are low in net carbs, such as coconut flour and almond flour. These alternatives are not only rich in dietary fibre and protein but also naturally gluten-free and high in fat, making them more suitable for a keto diet.

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