Besan is a type of flour made from ground chickpeas, also known as gram flour or garbanzo bean flour. It is commonly used in South Asian and Middle Eastern cuisines for various dishes such as pakoras, dhoklas, and Indian bread.
Besan has been a staple ingredient in Indian cooking for thousands of years and has been used for both culinary and medicinal purposes. In ancient India, besan was used as a beauty treatment for the skin and hair, and as a remedy for various health problems. Today, it is widely recognized as a nutritious and versatile ingredient in many cultures around the world.
In this article, we will explore the many health benefits of Besan, including its gluten-free properties, its high nutritional value, and its ability to support overall well-being. We will also provide tips on how to incorporate Besan into your diet and highlight some delicious ways to use this ingredient in your cooking. Whether you are looking to improve your health, add variety to your meals, or simply enjoy some new and tasty recipes, Besan is a must-try ingredient.
Nutritional Value of Besan:
Besan is an excellent source of plant-based protein and dietary fiber. In fact, it is one of the highest protein flours available, providing about 14 grams of protein and 8 grams of fiber per 100 grams. This makes it a great alternative to wheat flour for those following a vegetarian or vegan diet.
It is also low in fat and calories, making it a healthy option for those watching their weight. A 100-gram serving of besan contains only 3 grams of fat and about 340 calories.
It is also a good source of vitamins and minerals, including folic acid, iron, and magnesium. Folic acid is essential for healthy cell growth and development, while iron helps to transport oxygen in the blood and magnesium helps to maintain healthy bones and muscles. Additionally, besan contains small amounts of other important vitamins and minerals, such as potassium, zinc, and B vitamins.
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Gluten-Free Benefits of Besan:
A. Safe for people with gluten intolerance: Besan is naturally gluten-free, making it a safe option for people with gluten intolerance or celiac disease. Gluten is a protein found in wheat, barley, and rye that can cause digestive problems for people with gluten intolerance. By choosing Besan, those with gluten intolerance can enjoy a variety of tasty dishes without experiencing adverse effects.
Besan is also beneficial for digestive health. Its high fiber content promotes regular bowel movements, reducing the risk of constipation and other digestive problems. Additionally, the fiber in besan also helps to regulate blood sugar levels, reducing the risk of developing type 2 diabetes.
The health benefits of besan don’t stop at digestive health. Its high protein content and essential vitamins and minerals support overall well-being, helping to improve energy levels, maintain healthy skin and hair, and support a healthy immune system.
Health Benefits of Besan:
- A. Supports weight management: Besan is a low-calorie and low-fat option that can help support weight management efforts. Its high fiber content promotes feelings of fullness, reducing the likelihood of overeating and promoting weight loss.
- B. Improves heart health: Besan’s high fiber content and essential vitamins and minerals also support heart health. Fiber helps to lower cholesterol levels, reducing the risk of heart disease, while essential vitamins and minerals help to maintain healthy blood pressure levels.
- C. Boosts energy levels: Besan is also a good source of carbohydrates, providing energy to fuel the body throughout the day. Its high protein content helps to regulate blood sugar levels, preventing dips in energy and keeping you feeling alert and focused.
- D. Enhances skin and hair health: Besan’s essential vitamins and minerals, including folic acid, iron, and magnesium, also support skin and hair health. Folic acid is essential for cell growth and development, while iron helps to transport oxygen in the blood, supporting healthy hair and skin. Magnesium helps to maintain healthy bones and muscles, supporting overall skin and hair health.
How to use Besan to enhance hair and skin?
There are several ways to use Besan to enhance hair and skin:
As a face mask: Besan can be mixed with water or yogurt to form a paste, which can be applied to the face as a mask. Leave on for 15-20 minutes, then rinse with warm water. This can help to exfoliate dead skin cells and improve skin texture and tone.
As a hair treatment: Mix Besan with yogurt or coconut oil to form a paste, then apply to the hair and scalp. Leave on for 15-20 minutes, then rinse with warm water. This can help to nourish and strengthen hair, reducing breakage and promoting healthy growth.
In diet: Incorporating Besan into your diet can provide your body with the vitamins and minerals it needs to support healthy skin and hair from the inside out. Besan can be used in a variety of dishes, including pancakes, fritters, and sauces.
In baths: Adding Besan to your bathwater can help to soften and moisturize skin. Simply mix Besan with water to form a paste, then add it to the bath. Soak for 15-20 minutes for best results.
It’s important to remember that everyone’s skin and hair are different, and what works for one person may not work for another. It may be helpful to try different methods to see what works best for you. Additionally, it’s always a good idea to patch-test a small area of skin before applying a new product to your face or hair.
Some of the common ways to Incorporate Besan into Your Diet:
A. Substitute for wheat flour in baking: Besan can be used as a substitute for wheat flour in baking recipes, such as cakes, cookies, and bread. This can help to reduce gluten intake and provide a nutritious alternative for those with gluten intolerance.
B. Use in savory dishes: Besan can also be used in savory dishes, such as pancakes, fritters, and sauces. Its nutty flavor pairs well with a variety of ingredients, making it a versatile ingredient for many different types of cuisine.
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C. Add to smoothies and shakes: Besan can also be added to smoothies and shakes, providing a boost of protein, fiber, and essential vitamins and minerals. Simply mix a spoonful of Besan with your favorite fruit, yogurt, and milk to make a nutritious and delicious shake.
In conclusion, If you’re looking to make a positive change in your health and wellness, consider giving Besan a try. Whether you’re reducing your gluten intake or simply looking for a nutritious ingredient to add to your diet, Besan is a versatile and tasty option that can help you achieve your health and wellness goals. So why not give it a try today and see how it can benefit you?