Diet hack: minimize gram flour carb intake for maximum results

Gram flour, also known as besan, is a common ingredient in South Asian and Indian cuisine. It is made from ground chickpeas and is a versatile ingredient used in various dishes, including curries, pakoras, and sweets. However, many people wonder about the carbohydrate content of gram flour, as it is often used in gluten-free and low-carb diets.

Nutritional Value of Gram Flour

Gram flour is a nutrient-rich ingredient that provides several essential vitamins and minerals. A 100-gram serving of gram flour contains:

• Calories: 387
• Carbohydrates: 62.3 grams
• Protein: 21.1 grams
• Fat: 6.3 grams
• Fiber: 10.7 grams
• Iron: 6.6 milligrams
• Calcium: 120 milligrams
• Magnesium: 140 milligrams
• Potassium: 480 milligrams

Carbohydrate Content of Gram Flour

As mentioned earlier, gram flour is a relatively high-carbohydrate food. The majority of the carbohydrates in gram flour come from complex carbohydrates, which are slowly digested and provide sustained energy. However, gram flour also contains a small amount of simple carbohydrates, which can cause a spike in blood sugar levels.

Glycemic Index (GI) of Gram Flour

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Gram flour has a moderate GI of 54, which means it will cause a gradual rise in blood sugar levels rather than a sudden spike. This makes gram flour a suitable choice for people with diabetes or prediabetes.

Fiber Content of Gram Flour

Gram flour is a good source of fiber, with 10.7 grams per 100-gram serving. Fiber is essential for maintaining a healthy digestive system and can help lower cholesterol levels and regulate blood sugar levels.

Protein Content of Gram Flour

Gram flour is also a good source of protein, with 21.1 grams per 100-gram serving. Protein is essential for building and repairing tissues and can help promote satiety and weight management.

Fat Content of Gram Flour

Gram flour contains a moderate amount of fat, with 6.3 grams per 100-gram serving. The majority of the fat in gram flour is unsaturated fat, which is beneficial for heart health.

Uses of Gram Flour

Gram flour is a versatile ingredient used in a wide variety of dishes. Some common uses include:

• Curries: Gram flour is used as a thickening agent in curries and other sauces.
• Pakoras: Gram flour is used as a batter for pakoras, which are deep-fried vegetable fritters.
• Sweets: Gram flour is used in various Indian sweets, such as laddu and halwa.
• Gluten-free baking: Gram flour can be used as a substitute for wheat flour in gluten-free baking.

The Bottom Line: Navigating Gram Flour in a Healthy Diet

Gram flour is a nutritious ingredient that can be incorporated into a healthy diet. While it is relatively high in carbohydrates, the majority of these carbohydrates are complex and provide sustained energy. The moderate GI and high fiber content of gram flour make it a suitable choice for people with diabetes or prediabetes. Additionally, gram flour is a good source of protein, fiber, and unsaturated fat, making it a versatile and beneficial ingredient for a balanced diet.

Questions We Hear a Lot

1. Is gram flour good for weight loss?

Gram flour is a relatively high-carbohydrate food, but it is also a good source of protein and fiber, which can help promote satiety and weight management.

2. Can gram flour be used in keto diets?

No, gram flour is not suitable for keto diets due to its high carbohydrate content.

3. Is gram flour a good source of iron?

Yes, gram flour is a good source of iron, providing 6.6 milligrams per 100-gram serving.

4. Can gram flour be used as a gluten-free substitute for wheat flour?

Yes, gram flour can be used as a substitute for wheat flour in gluten-free baking.

5. Is gram flour healthy for pregnant women?

Yes, gram flour is a nutritious food that can be consumed during pregnancy. It is a good source of iron, protein, and fiber.