Besan Flour
What is Besan Flour?
Besan flour is sometimes mistaken for chickpea flour but is ground from Chana dal or split brown chickpeas, whereas chickpea flour is made from white chickpeas. Besan or Gram flour as it is commonly called is a staple ingredient in many Indian recipes. The flour is gaining popularity across the world as a gluten free alternative to wheat-based flour. The words Besan flour, chickpea flour and bean flour are interchangeable in many recipes, although there is some difference in the texture.
Besan flour is a finely ground flour that has a similar taste to chickpea flour. It usually needs less water than chickpea flour to make a batter of the same consistency.
Is there a difference between Besan and chickpea flours?
While very similar, there are some differences between the two flours. Chickpea flour, or garbanzo bean flour is made from white chickpeas. Besan or gram flour is made from split brown chickpeas. Besan is a finer flour and will require less water than chickpea flour.
What are the health benefits of using besan flour?
A brief summary of the benefits of Besan flour is listed below.
- Besan flour is loaded with vitamins and minerals including thiamine, magnesium, iron, phosphate, copper and manganese. Just 92 grams of flour contains an adult’s daily requirement of folate as well as ten grams of fibre.
- Contains antioxidants known as polyphenols these antioxidants have been shown to reduce free radicals and in some cases reverse the damage caused to the body. This is particularly the case with plant-based polyphenols(1)
- Contains significantly fewer calories than wheat-based flour allowing you to eat the same size portions and reduce calorie intake - this could assist with weight loss as maintaining portion sizes while reducing calorie intake appears to be an effective strategy. (2)
- As Besan flour is made from legumes, it may help to reduce the feelings of hunger and promote feelings of fullness. Some research in this area appears to confirm this(3)
- Low GI food which may result in decreased blood sugar levels compared to wheat-based flours. Chickpea flour in all its forms contains roughly half the carbohydrate levels of white wheat flour. (4)
- Is a significantly higher source of fibre than wheat based flours. Additionally, at least some of this fibre comes in the form of resistant starch which remains undigested until it reaches the large intestine,making all forms of chickpea flour a potentially healthy influence on gut bacteria.(5)
- Contains higher protein levels than other flours, making them an excellent protein source for vegans (6)
- Gluten free flour making it a worthy substitute for wheat flour. Besan flour is considered to behave in very similar ways when used for baking.
How to use Besan flours?
As with any chickpea flour, gram flour is particularly versatile. It can be used as a binding agent for burgers and fritters. It also makes an ideal thickener for sauces, soups and gravies. In fact, wherever a recipe calls for wheat flour, any type of chickpea flour will work pretty well. Think about using it to make flatbreads or pancakes.
What does Besan flour taste like?
Like most other flours, all chickpea flour (including Besan) is pretty much tasteless. Flours will tend to absorb the flavour of other ingredients and take on that taste.
How long will Besan flour last?
If kept in an airtight container, the flour should last for at least sis months.
Where can I buy Besan flour?
If you are looking for where to buy Besan flour, Buy Organics Online is the place that you are looking for. Our products have been sourced from highly regarded ethical suppliers within the flour industry. Now you can switch to a healthier more nutritious type of flour that can be used in many recipes just as same as wheat-based flour. Experience the positive effects of flour & meals products by purchasing from Buy Organics Online today.
References
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The effect of germination on phenolic content and antioxidant activity of chickpea
https://pubmed.ncbi.nlm.nih.gov/24250547/ -
The influence of food portion size and energy density on energy intake: implications for weight management
https://pubmed.ncbi.nlm.nih.gov/16002828/ -
Organoleptic and glycemic properties of chickpea-wheat composite breads
https://pubmed.ncbi.nlm.nih.gov/25829607/ -
Dietary pulses, satiety and food intake: a systematic review and meta-analysis of acute feeding trials
https://pubmed.ncbi.nlm.nih.gov/24820437/ -
Resistant starches for the management of metabolic diseases
https://pubmed.ncbi.nlm.nih.gov/26406392/ -
Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review
https://pubmed.ncbi.nlm.nih.gov/22916806/