Besan, also called gram flour or gram flour, is a staple in Indian cuisine. It has gained traction in recent years as a weight loss aid. Thanks to its high protein and fiber content, this flour made from ground chickpeas can keep people full for long periods of time. However, the weight loss benefits of besan are not limited to its satiating attributes.
This article discusses the weight loss benefits of besan and how it fits well into a weight loss diet.
Is Besan good for weight loss?
Consuming besan in moderate amounts can be beneficial for weight loss. Indeed, it is low in calories and rich in essential nutrients such as zinc, folate and iron. Plus, its high fiber and protein content makes it ideal for controlling hunger and promoting a healthy weight.
Besan can be used in various healthy recipes to get the most out of this nutritious ingredient. For example, you can make besan pancakes or omelettes for breakfast, add it to soups or stews, or use it as a coating for vegetables or fish. Overall, besan is a versatile and nutritious ingredient that can help with weight loss when consumed in moderation.
How does Besan help with weight loss?
low in calories
Besan is a great choice for those trying to lose weight as it is low in calories. According to USDAthe calorie content of besan is about 350 calories per 100 grams, which is significantly lower than that of other types of flour.
The low calorie content of besan may also help promote weight loss by reducing overall calorie intake. When you consume fewer calories, your body learns to burn stored fat for energy. As a result, it leads to weight loss.
Rich in protein
Besan is rich in protein, an essential nutrient for weight loss. According to studies, protein takes longer to digest than carbs, keeping you feeling full longer. As a result, it may help lower your overall calorie intake and promote weight loss.
Protein also helps preserve muscle mass, which is essential for weight loss because muscle tissue burns more calories than fat tissue. By preserving muscle mass, you can maintain your metabolic rate, which aids in weight loss.
Gluten free
Besan is gluten-free, making it a great option for those with gluten sensitivity or celiac disease. Gluten is a protein found in wheat, barley and rye, and it can be difficult for some people to digest.
According to research, when gluten is not digested properly, it can cause inflammation and damage the intestinal lining. As a result, it can lead to several health issues, such as bloating and discomfort.
For people with gluten sensitivity or celiac disease, eating gluten can cause digestive issues such as bloating, gas, and diarrhea. It can also lead to nutrient malabsorption, which leads to nutrient deficiencies and weight gain.
By switching to a gluten-free alternative like besan, people with gluten sensitivity or celiac disease can avoid these issues and improve their gut health, leading to weight loss and better overall health.
Rich in fiber
Besan is high in fiber, which may help promote weight loss. Fiber is an important nutrient that is essential for maintaining a healthy diet. According to research, it is an indigestible carbohydrate that helps regulate digestion. It also promotes regular bowel movements and keeps you full longer.
Fiber can help lower overall calorie intake by making you feel fuller, which leads to weight loss. Additionally, fiber can help regulate blood sugar, reducing the risk of overeating and weight gain.
Versatile ingredient
Besan is an ingredient that you can incorporate into different dishes and cuisines. It is an excellent ingredient to include in a weight loss diet. It’s easy to incorporate into your daily meal plan. For example, you can use besan to make traditional Indian pancakes or chilla besan.
- These pancakes can be cooked with vegetables, herbs and spices to make them nutritious.
- Besan Chilla are a great breakfast or snack option, and they can be served with chutney or yogurt.
- Besan Chilla can also be a great snack or appetizer when adding vegetables such as onion, spinach or cauliflower. Serve the dish with a dip or chutney for a healthier way to satisfy fried food cravings.
Note from The Fitness Freak
Using besan as an ingredient in your weight loss diet can be beneficial in many ways. It’s low in calories, protein, gluten-free, and high in fiber, which keeps you feeling full longer. It also helps regulate blood sugar levels, reducing the risk of overeating. Additionally, besan is incredibly versatile and can be used to prepare a wide range of dishes, from chilis to roti. So whatever meal you are looking for, you can use besan to help you achieve your weight loss goals.
Benefits of Besan Chilla
Suitable for blood sugar control
Besan chilla can help control blood sugar. In addition, it has a low glycemic index. This means it does not cause a rapid spike in blood sugar, which may benefit people with diabetes or pre-diabetes.
As evidenced in research, by consuming foods with a low glycemic index, we can maintain a stable blood sugar level. Additionally, it may reduce the risk of weight gain and other health problems related to high blood sugar.
Low fat
Besan chili is a low-fat option to traditional pancakes, which can help with weight loss. They can be made without added oils or butter, making them a great choice for anyone looking to lose or maintain a healthy weight.
Preparing besan chilla at home also allows you to control the amount of oil or butter used, making it a healthier option. Low-fat foods can help you lose weight while enjoying delicious meals.
Rich in Nutrients
Besan pepper is a good source of essential vitamins and minerals like iron, zinc, and manganese, which can help maintain a healthy weight. According to studies, iron is vital for maintaining healthy red blood cells, and zinc supports metabolism and immune function. Manganese is essential for bone health and metabolism. Adding vegetables like grated carrots or chopped spinach can further improve the nutritional value of besan chilla.
Good for digestion
Besan pepper is rich in fiber and protein, aiding digestion. It keeps you feeling full for long periods of time, reducing the chances of overeating. Additionally, fiber helps regulate bowel movements and other digestive functions.
Protein also helps repair and build muscle tissue. It even aids digestion. Thus, a diet high in fiber and protein can help promote weight loss by keeping you full for long periods of time. In addition, it reduces the risk of overeating and promotes your regular digestion.
Easy to do
Besan chilla is easy to prepare at home. This means you can control the ingredients and avoid added fat or sugar, making it a healthy weight loss option. Making besan chilla at home is a simple process that only requires a few essential ingredients. These are besan, water, salt and spices of your choice.
You can prepare a batch of besan chilla and store it in the refrigerator for later use. This makes it a convenient option for busy mornings or meals on the go.
Can we eat Besan Chilla at night to lose weight?
Besan chilla is a great dinner option for weight loss due to its low calorie, high protein and fiber content. They can help you feel full and satisfied throughout the night. As a result, it reduces the risk of overeating and snacking. This also ensures good quality sleep. Good quality sleep results in a better metabolism and thus promotes weight loss.
Plus, they’re easy to make. Of course, you can control the ingredients, making it a healthier option than eating out.
Conclusion
Besan is a fantastic ingredient that one can easily incorporate into a weight loss diet. Whether you are looking for a breakfast, snack or main course, besan offers a wide range of possibilities. From traditional Indian pancakes to savory donuts, besan can be used in many ways to help achieve weight loss goals. Not only is it delicious, but it’s also a healthy and nutritious ingredient that you can easily incorporate into your daily meal plan. So the next time you want to add a new element to your weight loss journey, give besan a try. However, make sure it is done in moderation and under the guidance of a licensed nutritionist.
Research sources
1. The United States Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/174288/nutrients
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC25140/
3. Harvard Health
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257631/
5. Harvard Health
https://www.health.harvard.edu/blog/use-glycemic-index-to-help-control-blood-sugar-201208135154
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