Besan: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Introduction:

Besan plays a major role in Indian cooking and is used in preparing different dishes across the country. Besan is prepared by grounding dried chickpeas into a fine powder which is a good source of proteins, fibre, essential amino acids and carbohydrates. Besan (chickpea) scientific name is Cicer arietinum L. and common ingredient in the kitchen. India, Turkey, Iran, USA, Mexico, Myanmar, Australia, Pakistan and Canada are the major producers of chickpea in which India stands top.¹Let us discuss more besan and its importance in day-to-day life

Nutritional Value of Besan:

Besan or chickpea flour is a rich source of carbohydrates, fibre, sugars and proteins. It also contains plenty of minerals and vitamins.  

• Carbohydrates: 57.8 g
• Proteins: 22.4 g
• Fat: 6.69 g
• Fibre: 10.8 g
• Sugar: 10.8 g
• Energy: 387 kcal

Minerals:

• Iron: 4.86 mg
• Calcium: 45 mg
• Magnesium: 166 mg
• Phosphorous: 318 mg
• Sodium: 64 mg
• Potassium: 846 mg
• Zinc: 2.81 mg
• Copper: 0.912 mg
• Selenium: 8.3 μg
• Manganese: 1.6 mg

Vitamins:

• Vitamin B1: 0.486 mg
• Vitamin B2: 0.106 mg
• Vitamin B3: 1.76 mg
• Vitamin B5: 0.606 mg
• Vitamin B6: 0.492 mg
• Folate: 437 μg

Did you know? One of the medicinal and anti-inflammatory properties of besan might include treating skin rashes due to mites.

Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)

Also Read: Kulthi Dal: Uses, Benefits, Side Effects & More!

Properties of Besan:

The properties of Besan are given as follows.  

• It may show antioxidant property  
• It may help in weight management  
• It may show the easy moment in bowel function  
• It may help reduce blood cholesterol  
• It may help lower blood pressure  
• It may show anti-diabetic property¹ 

Mixing besan in bakery product dough! It is possible to produce bakery products with high nutritional values by using besan in bread recipes.

Dr. Rajeev Singh, BAMS

Also Read: Toor Dal: Uses, Benefits, Side Effects & More!

Potential Uses of Besan for Overall Health:

The variety of nutrients and phytochemicals may show potential uses against many disease conditions. Below are some potential uses of besan reported by animal and lab studies.  

1. Potential uses of besan for heart diseases: 

Besan contains a high amount of dietary fibre which may help lower the total cholesterol levels in the blood. The reduction in the total cholesterol levels may help in preventing heart diseases.  Maintaining chickpeas in our regular diet may help in reducing blood pressure due to its high PUFA (polyunsaturated fatty acids).¹However, large-scale human trials are required to support the use of besan against heart diseases in humans. Therefore, you must adhere to the doctor’s treatment.   

2. Potential uses of besan for cancer: 

A short chain fatty acid (SCFA), butyrate is present in chickpea and might have induced apoptosis (Cell death). The besan may help in downregulating the risk of colorectal cancer, prostate cancer and lung cancer.¹More research is needed to support the use of besan against cancer in humans. Talk to your healthcare provider before you use besan for its health benefits.  

3. Potential uses of besan for weight management: 

The high amount of dietary fibre in besan manages body mass index (BMI). The digestion of fibre takes more time in the stomach, and it feels heavy in our stomach.  Chickpeas are foods with a low glycemic index, and this may help in managing weight.¹  However, you are required to talk to a dietician or nutritionist as they will be able to guide you about the benefits and limitations of each diet.   

4. Potential uses of besan for bowel health: 

Consumption of besan is associated with increased dietary fibre intake. High dietary fibre intake is associated with improved bowel movement, increased frequency, and ease of defecation.¹ Therefore, adding besan to your diet may help to facilitate a good bowel movement. However, if you are struggling with bowel problems, reach out to your healthcare provider and get a proper diagnosis. Using any natural remedy without consulting a doctor can worsen the situation.  

5. Potential uses of besan for diabetes: 

Besan contains a high amount of resistant starch, and these starches are digested slowly, causing a reduced rise in blood glucose levels.  The low glycemic index (tendency to cause a lower spike in blood glucose) of besan is an important factor that may help prevent and reduce the severity of type 2 diabetes. Adding besan to a regular diet may be a good way to manage and prevent type 2 diabetes.¹ However, diabetes is a serious disease that requires you to strictly adhere to the doctor’s advice and treatment. Reach out to your healthcare provider before using any natural remedy for diabetes.  

Though studies show the benefits of besan in various conditions, these are insufficient, and there is a need to conduct further studies to know the extent of the benefits of besan on human health.  

Other than medicinal uses, Besan might be used to enhance beauty as well. It has several benefits for both skin and hair. It is believed to lessen pigmentation on the skin and reduce skin oiliness, making it a potentially effective anti-pimple agent. It might act as a topically applied fairness agent since it lightens skin tone.

Dr. Smita Barode, B.A.M.S, M.S.

Also Read: Black Chana: Uses, Benefits, Side Effects By Dr. Rajeev Singh

How to Use Besan?

There are several ways to use besan in cooking.  

• You can use it as a replacement for regular flour in various recipes.  
• Use it to make vegetable curries.  
• You can use besan to make hummus spread. ³ 

You must consult a qualified physician before taking besan or other herbal supplements. Likewise, you should not discontinue or replace an ongoing medicinal treatment with an ayurvedic/herbal preparation without consulting a qualified doctor.   

Side Effects of Besan:

Besan is rich in dietary fibre. A sudden rise in the daily fibre intake may cause abdominal pain and gas. Therefore, increase your fibre intake slowly to avoid side effects.⁴   

Also, before using any natural ingredient as a medicine, talk to a healthcare provider about the possible side effects associated with its use.  

Precautions to Take with Besan:

Here are some precautions you need to consider when using besan.  

In comparison to other pulses, gas production is higher after the consumption of chickpeas. Hence products made from besan, might also lead to gas production.¹ 

• Precaution for pregnant women 

Besan can be a good source of nutrition for pregnant women as it is safe to be consumed during pregnancy. It is a good source of folate, a nutrient important for pregnant women.⁵  

• Precaution for breastfeeding women 

Breastfeeding women may consume besan in moderate food amounts. However, consuming besan in excess can lead to abdominal pain and gas. 

• Precaution for children and the elderly has not been stated separately. Therefore, there is a need for more research. However, it is advised to consult a doctor and discuss with them whether it is safe for children and older individuals to consume besan.  

Before using besan for its health benefits, talk to a healthcare provider about the possible precautions associated with its use. It will help you avoid side effects.  

Interactions with Other Drugs:

There is a lack of information reporting the interaction of besan with other drugs. However, if you are taking medicine for any health condition, talk to a healthcare provider about the possible interactions of the treatment with other medications and common ingredients. This will help you make well-informed choices and avoid unwanted herb-drug interactions.  

Also Read: Dried Dates: Uses, Benefits, Side Effects By Dr. Rajeev Singh

Frequently Asked Questions (FAQs):

References:

1. Jukanti AK, Gaur PM, Gowda CLL, Chibbar RN. Nutritional quality and health benefits of chickpea (Cicer arietinum L.): a review. British Journal of Nutrition. 2012 Aug;108(S1): S11–26. Available from: https://www.cambridge.org/core/journals/british-journal-of-nutrition/article/nutritional-quality-and-health-benefits-of-chickpea-cicer-arietinum-l-a-review/BCD8920297E987AAABBC12BFF90EB0CF 

2. The Nutrition Source. Harvard T.H. Chan School of Public Health. Chickpeas (Garbanzo Beans). [Internet]. [cited 2022 Aug 9]. Available from: https://www.hsph.harvard.edu/nutritionsource/food-features/chickpeas-garbanzo-beans/ 

3. Dietary fibre – Better Health Channel [Internet]. [cited 2022 Jul 21]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/fibre-in-food 

4. Pregnancy and diet – Better Health Channel [Internet]. [cited 2022 Aug 9]. Available from: https://www.betterhealth.vic.gov.au/health/healthyliving/pregnancy-and-diet 

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