Are you curious about the calorie content of gram flour? Look no further!
Gram flour, also known as chickpea flour or besan, is a popular ingredient in many cuisines around the world. Not only is it versatile and delicious, but it also packs a nutritional punch.
In this article, we’ll explore the calorie content of gram flour and its various health benefits. So, grab a cup of tea and let’s dive in!
How Much Calories In Gram Flour?
One cup (92 grams) of gram flour contains approximately 350 calories. The majority of these calories come from carbohydrates, including 10 grams of fiber and 10 grams of sugar. The remaining carbohydrate is starch. The estimated glycemic index of gram flour is 44, which means it is moderately glycemic.
It’s important to note that gram flour is also an excellent source of several vitamins and minerals, including folate, iron, magnesium, phosphorus, copper, and manganese. In fact, one cup of gram flour provides 101% of the recommended daily intake (RDI) for folate and over a quarter of your daily needs for several other nutrients.
Folate plays a crucial role in preventing spinal cord defects during pregnancy. In one observational study, babies born to women who consumed flour fortified with additional folate and other vitamins had 68% fewer spinal cord defects than those born to participants who consumed plain flour. The women who used fortified flour also had 26% higher blood folate levels than the control group. Gram flour naturally contains nearly twice the folate as an equal amount of fortified wheat flour.
What Is Gram Flour?
Gram flour, also known as chickpea flour, is a type of flour made from ground chickpeas. It is commonly used in Indian, Pakistani, and Bangladeshi cuisine for dishes such as falafel, pakoras, and bhajis. Gram flour is a popular gluten-free alternative to wheat flour and is also high in protein and fiber. It has a nutty flavor and is often used as a thickener in soups and stews or as a coating for fried foods. Gram flour is also an excellent source of several vitamins and minerals, making it a nutritious addition to any diet.
Gram Flour Nutritional Value
Gram flour is a highly nutritious food that provides a range of essential vitamins and minerals. One serving of gram flour (92 grams) contains 6.2 grams of fat, 21 grams of protein, and 53 grams of carbohydrates. Of these carbohydrates, 10 grams come from fiber and 10 grams come from sugar, while the rest is complex carbohydrate in the form of starch.
In addition to its macronutrient content, gram flour is an excellent source of several micronutrients. One cup of gram flour provides 101% of the recommended daily intake (RDI) for folate, a vitamin that plays a crucial role in preventing spinal cord defects during pregnancy. Gram flour also contains significant amounts of iron, magnesium, phosphorus, copper, and manganese.
It’s worth noting that gram flour has a moderate glycemic index of 44. This means that it can cause a moderate rise in blood sugar levels after consumption. However, its high fiber content can help slow down the absorption of carbohydrates and prevent blood sugar spikes.
How To Incorporate Gram Flour Into Your Diet
Gram flour, also known as besan or chickpea flour, is a versatile ingredient that can be used in a variety of sweet and savory dishes. Here are some ideas for incorporating gram flour into your diet:
1. Make pakoras: Pakoras are a popular Indian snack made by dipping vegetables in a gram flour batter and deep-frying them. You can use any vegetables you like, such as onions, potatoes, or cauliflower.
2. Make cheela: Cheela is a type of Indian pancake made with gram flour and spices. You can add vegetables like spinach or grated carrots to make it more nutritious.
3. Use it as a thickener: Gram flour can be used as a thickener for soups, stews, and curries. Simply mix a tablespoon of gram flour with water to form a paste, then stir it into the dish.
4. Make flatbreads: Gram flour can be used to make flatbreads like roti or paratha. Mix it with water and spices to form a dough, then roll it out and cook it on a griddle or skillet.
5. Make desserts: Gram flour can be used to make desserts like ladoo or besan barfi. These sweet treats are made by mixing gram flour with sugar, ghee, and other ingredients.
6. Use it as a coating: Gram flour can be used as a gluten-free coating for fried foods like chicken or fish. Simply dip the food in a gram flour batter before frying.
7. Make pizza crust: Gram flour can be used to make a gluten-free pizza crust. Mix it with water and spices to form a dough, then roll it out and bake it in the oven.
By incorporating gram flour into your diet, you can enjoy its many health benefits while also adding variety to your meals.
