In This Article
TLDR — What You Need to Know
- Besan has 22.5g protein per 100g — more than double the protein of maida (10g) or wheat atta (12g)
- Glycemic index of 44 — classified as a low-GI food, making besan one of the best flour choices for blood sugar management
- Naturally gluten-free — made from ground Bengal gram (chana dal), not wheat. Safe for people with gluten intolerance
- 10.9g dietary fibre per 100g — significantly more than any refined flour. Feeds gut bacteria and slows glucose absorption
- Common adulteration: wheat flour mixed into besan. A simple iodine water test can detect this at home
What Is Besan?
Besan is flour ground from Bengal gram (chana dal) — the split, husked form of black chickpea (Cicer arietinum). It is also called gram flour or chickpea flour, though there is a technical distinction: besan is ground from chana dal (split Bengal gram), while North American chickpea flour is sometimes ground from whole kabuli chickpeas (white chickpeas), producing a slightly coarser, milder flour.
In Indian cooking, besan is used across virtually every cuisine: pakoras, kadhi, dhokla, besan chilla, sev, ladoo, and as a batter and coating ingredient. Its high protein content and natural binding properties (from the starches) make it uniquely useful — it holds together without egg and provides structural integrity that maida or rice flour cannot.
The nutritional case for besan is compelling: it is one of the few commonly used Indian kitchen flours that is simultaneously high in protein, high in fibre, low-GI, and naturally gluten-free. For vegetarian diets — where getting 50–60g protein per day from food alone requires deliberate effort — cooking regularly with besan instead of maida makes a meaningful contribution.
Nutritional Profile
Besan — Nutrition Facts (per 100g)
Per 100g dry (uncooked)
| Nutrient | Amount | % Daily Value |
|---|---|---|
| Energy | 387 kcal | — |
| Protein | 22.5 g | 45% |
| Carbohydrates | 57.8 g | — |
| Total Fat | 5.6 g | — |
| Dietary Fibre | 10.9 g | 39% |
| Iron | 4.6 mg | 26% |
| Glycemic Index | 44 (low GI — below 55 threshold) | — |
Besan vs Maida vs Wheat Atta vs Rice Flour
Besan vs Common Indian Flours (per 100g)
| Flour | Protein | Fibre | GI | Gluten | Best Use |
|---|---|---|---|---|---|
| Besan (Bengal gram) | 22.5g | 10.9g | 44 | None | Pakoras, chilla, kadhi, binding |
| Maida (refined wheat) | 10.0g | 0.4g | 85 | High | Baked goods, roti for texture |
| Wheat Atta (whole wheat) | 12.0g | 2.7g | 62 | High | Roti, paratha, everyday bread |
| Rice Flour | 6.8g | 0.4g | 70 | None | Idiyappam, rice crepes, coatings |
Source: IFCT 2017 / USDA. GI values from published literature. Besan is the clear nutritional leader for protein and fibre among common Indian kitchen flours.
Health Benefits
1. High protein — 22.5g per 100g Besan contains more than double the protein of maida and nearly double that of wheat atta. For vegetarians and vegans who rely on plant protein, using besan in regular cooking — chilla for breakfast, besan kadhi, besan-based snacks — contributes meaningfully to daily protein intake. Combined with rice or wheat (which provide the amino acids besan lacks), besan creates a complete protein profile.
2. Low GI of 44 — genuinely beneficial for blood sugar A GI of 44 places besan firmly in the low-GI category (below 55). Compared to maida (GI 85), swapping besan into recipes has a significant impact on post-meal blood glucose. The mechanism is dual: the fibre slows digestion and glucose release, and the protein content further blunts the glycaemic response. Clinical studies on chickpea flour consumption show improved glycaemic control in diabetic subjects over 4-week periods.
3. Resistant starch — prebiotic benefit Besan contains a meaningful proportion of resistant starch — starch that escapes digestion in the small intestine and reaches the colon intact, where it ferments and feeds beneficial gut bacteria. This contributes to the low GI and also provides prebiotic benefit independent of conventional dietary fibre.
4. Iron — 4.6mg per 100g Besan is one of the better plant sources of iron, providing approximately 26% of the daily requirement per 100g. Non-haem iron from plant sources is enhanced by consuming with vitamin C — squeeze lemon juice over a besan chilla or serve with tomatoes and the iron absorption improves substantially.
5. Naturally gluten-free Besan contains no gluten. This makes it the go-to flour for people with celiac disease or gluten sensitivity. It can replace wheat flour in many recipes — pakoras, binding, batters — without structural compromise, because besan’s own starch proteins provide good binding and cohesion.
Side Effects and Cautions
Purines and gout: Chickpea-based foods are moderate in purines. People with gout or high uric acid should consume besan in moderation and consult a dietitian.
Raw besan and digestive discomfort: Uncooked or undercooked besan causes gas and bloating in many people — the raw lectins and oligosaccharides in chickpea are not well-tolerated. Always cook besan thoroughly. Besan chilla should be cooked until the raw smell disappears completely; raw batter should never be eaten.
Oxalates: Chickpeas contain moderate oxalates. People with a history of kidney stones (calcium oxalate type) should not over-consume besan-heavy diets without dietary guidance.
Cross-contamination for celiacs: Commercial besan may be processed in facilities that also process wheat. Certified gluten-free besan is available for people with celiac disease — look for explicit labelling.
How to Test Besan for Adulteration
Home Test: Iodine Water Test for Wheat Flour Adulteration
Steps
- 1 Dissolve 1 teaspoon of besan in half a glass of water and stir until no lumps remain
- 2 Add 2–3 drops of iodine solution (available at any pharmacy)
- 3 Observe the colour change over 30 seconds
Pure / Pass
Solution turns light orange-brown or stays amber — this is the normal reaction of chickpea starch with iodine. No deep blue-black colour. Pure besan.
Adulterated / Fail
Solution turns deep blue-black or dark purple — this indicates the presence of wheat starch or other starchy adulterants. Wheat starch produces a dramatically darker iodine reaction than chickpea starch. Adulterated besan.
Home Test: Visual and Smell Test
Steps
- 1 Place 2 tablespoons of besan on a white plate in good natural light
- 2 Examine the colour carefully
- 3 Rub a pinch between your fingers and smell it
Pure / Pass
Bright yellow to golden-yellow colour. Earthy, nutty, slightly raw legume smell — distinctly different from wheat flour. Smooth but slightly gritty texture. No clumping (indicates low moisture).
Adulterated / Fail
Pale, off-white or dull beige colour (may indicate wheat flour dilution or very old besan). Stale, musty, or rancid smell indicates old or improperly stored besan. Any clumping indicates moisture contamination and likely mould risk.
Recipe: Besan Chilla (High-Protein Breakfast Pancake)
Besan Chilla (Savoury Chickpea Flour Pancake)
The fastest high-protein vegetarian breakfast in Indian cooking — 20g+ protein per two chillas. No fermentation, no soaking. Mix, rest 10 minutes, cook. A single serving provides more protein than two eggs.
Key Ingredients
1 cup besan (chickpea flour) · 1/2 cup water (adjust for consistency) · 1/2 tsp ajwain (carom seeds) · 1/2 tsp cumin seeds · 1/4 tsp turmeric · 1/4 tsp red chilli powder · Salt to taste · 1 small onion finely chopped · 1 small tomato finely chopped · 2 tbsp fresh coriander chopped · 1 green chilli finely chopped (optional) · Oil or ghee for cooking
Method notes:
- Whisk besan with water until smooth and lump-free. Batter should be slightly thicker than dosa batter — it should coat a spoon. Rest for 10 minutes.
- Add all vegetables and spices to the rested batter.
- Heat a cast iron or non-stick pan on medium heat, grease lightly. Pour one ladle of batter and spread to a circle of about 20cm.
- Cook 2–3 minutes until edges begin to lift and the base is golden. Flip and cook 1–2 more minutes.
- Serve with green chutney or yoghurt. Two chillas with curd provide approximately 25–28g protein.
Available at Organic Mandya
Besan (Chickpea Flour)
22.5g protein per 100g. GI 44. Naturally gluten-free. Stone-ground from Bengal gram. No additives.
Frequently Asked Questions
Q Is besan the same as chickpea flour?
Is besan the same as chickpea flour?
Almost, but with a technical distinction. Indian besan is ground from chana dal — Bengal gram that has been split and husked. North American chickpea flour is typically ground from whole kabuli chickpeas (white chickpeas). The result is that besan is finer, denser, and more intensely flavoured than Western chickpea flour. For Indian recipes (pakoras, kadhi, dhokla), Indian besan gives the correct texture. Substituting Western chickpea flour produces a milder, slightly coarser result. Nutritionally, they are very similar.
Q Is besan good for diabetics?
Is besan good for diabetics?
Yes — besan is one of the best flour choices for people managing blood sugar. Its GI of 44 is significantly lower than wheat atta (62), maida (85), or rice flour (70). The high fibre content (10.9g per 100g) slows glucose absorption further. Clinical studies on chickpea flour diets have shown improved glycaemic control and insulin sensitivity in type 2 diabetic subjects over 4-week periods. Replacing maida with besan in regular cooking — for pakoras, binding, batters — produces a meaningful reduction in post-meal glucose response over time.
Q How should besan be stored?
How should besan be stored?
Store in an airtight container in a cool, dry place away from sunlight. Properly stored, besan keeps for 6–12 months. The main spoilage risks are moisture (causes clumping and mould) and rancidity of the small fat content (5.6g per 100g). If besan smells sour, rancid, or musty, discard it — rancid besan ruins the taste of everything it touches. Buy in quantities you will use within 3–4 months for best flavour. Refrigeration extends shelf life but is not necessary in cool, dry kitchens.
Q Why does my besan pakora turn out soggy?
Why does my besan pakora turn out soggy?
Four common causes: (1) Batter too thin — besan pakora batter should be thick enough to coat the ingredient and not drip off easily; thin batter absorbs excess oil; (2) Oil not hot enough — if oil is below 175°C when pakoras are added, they absorb oil rather than crisping. Test by dropping a small ball of batter — it should rise to the surface within 2 seconds; (3) Overcrowding the pan — adding too many pakoras at once drops the oil temperature dramatically; fry in small batches; (4) Adding too much water to batter — the batter should have a dropping consistency, not pourable. A small addition of rice flour (1 tbsp per cup of besan) significantly improves crispness.
Disclaimer: This article is for educational and informational purposes only. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your doctor or a qualified healthcare provider before making dietary changes, especially if you have a medical condition.