In a world full of health fads, exotic ingredients, and expensive superfoods, one humble ingredient from Indian kitchens continues to prove its worth: Besan, or gram flour. Often underestimated, besan is a staple that has nourished generations. Today, it is being rediscovered not just for its cultural significance but for its incredible health benefits.
Whether used in traditional dishes like pakoras and dhokla or modern recipes like besan pancakes and gluten-free rotis, this flour made from ground chana dal (split Bengal gram) is much more than just an ingredient — it’s a nutritional powerhouse.
In this blog, we’ll explore why besan is considered a modern-day superfood, its health benefits, how it compares to other flours, and ways to include it in your daily diet.
What Is Besan?
Besan is a fine flour made from chana dal, a type of yellow split lentil. It’s completely gluten-free, high in protein, and rich in fiber, making it ideal for people with dietary restrictions and health goals.
Used across Indian households for centuries, it’s also popular in Southeast Asian and Middle Eastern cooking.
Nutritional Breakdown of Besan (Per 100g)
Calories: 387 kcal
Protein: 22g
Carbohydrates: 57g
Dietary Fiber: 10g
Fat: 6.7g
Iron: 4.9 mg
Magnesium: 166 mg
Vitamin B6: 0.5 mg
Folate: 437 µg
This combination of macronutrients and micronutrients is what makes besan a superfood.
Top 10 Health Benefits of Besan
1. Rich in Protein
Besan contains around 22 grams of protein per 100 grams, making it a fantastic plant-based protein source for vegetarians and vegans. Protein is essential for building muscle, repairing tissue, and maintaining a healthy immune system.
2. Great for Heart Health
Besan is naturally low in saturated fat and contains good cholesterol-friendly nutrients like magnesium and potassium. It helps in reducing bad cholesterol (LDL) and improves overall cardiovascular health.
3. Aids in Weight Management
Thanks to its high fiber content, besan helps keep you full for longer. This reduces unnecessary snacking and supports healthy weight loss. It also has a low glycemic index (GI) which prevents sudden blood sugar spikes.
4. Controls Blood Sugar Levels
For diabetics, besan is a great substitute for refined flour. Its low GI helps manage insulin levels and avoids energy crashes that come with high-carb foods.
5. Improves Digestion
The fiber in besan supports good gut health, prevents constipation, and promotes smooth digestion. It also acts as a prebiotic, feeding the good bacteria in your intestines.
6. Gluten-Free & Gut Friendly
People with gluten sensitivity or celiac disease can enjoy besan-based foods without any worry. It’s one of the safest and most nutritious gluten-free flours available.
7. Balances Hormones
Besan contains phytoestrogens that may help in regulating hormones, especially beneficial for women during PMS or menopause.
8. Good for Skin & Hair
In traditional Indian skincare, besan is used for glowing skin, treating acne, and removing tan. When consumed, its antioxidants and nutrients support healthy skin and hair from within.
9. Boosts Immunity
High in zinc, iron, and B vitamins, besan strengthens your immune system and helps your body fight infections.
10. Environmentally Friendly Choice
Producing pulses like chana dal requires less water than wheat or rice. Choosing besan is not only good for your health but also for the planet.
Besan vs Other Flours
Flour Type
Protein
Fiber
Gluten-Free
GI Index
Suitability
Besan
High
High
Yes
Low
Diabetics, Vegans
Wheat Flour
Moderate
Low
No
Medium
General use
Maida (Refined)
Low
Low
No
High
Avoid if diabetic
Rice Flour
Low
Low
Yes
High
Occasional use
Conclusion: Besan stands out due to its nutrient density, versatility, and health benefits.
How to Use Besan Daily
Here are simple and delicious ways to include besan in your everyday meals:
Breakfast:
Besan chilla with vegetables
Besan pancakes
Besan toast
Lunch:
Missi roti made with besan and whole wheat
Besan curry (kadhi)
Snacks:
Roasted besan sev or pakoras
Dhokla or steamed besan cutlets
Dinner:
Besan soup or dal
Gluten-free besan roti
Desserts:
Besan ladoo
Besan halwa
Who Should Eat Besan?
✅ Diabetics – Keeps blood sugar under control
✅ Weight-watchers – Helps with appetite control
✅ Gluten-intolerant individuals – Naturally gluten-free
✅ Pregnant women – Rich in folate and iron
✅ Children – High in protein and energy
✅ Elderly people – Easy to digest and nutritious
Silver Chakki Besan: Pure, Stone-Ground & Natural
At Silver Chakki, we provide 100% pure, natural and stone-ground besan with no preservatives or added color. Our traditional grinding method helps preserve the natural aroma, taste, and nutrients of chana dal.
With our besan, you get the authentic taste of India and the health benefits of a superfood in every spoon.
Conclusion
Besan is no longer just a traditional ingredient; it’s a superfood for the modern lifestyle. From boosting immunity and managing weight to supporting heart health and digestion, its benefits are too good to ignore.
So the next time you're thinking about switching to a healthier flour, remember — your answer lies in your kitchen itself. Make besan a daily part of your meals and unlock the power of one of India’s oldest and most trusted foods.
