Are you looking for a healthy and tasty alternative to wheat flour? Look no further than gram flour, also known as besan or chickpea flour.
This versatile ingredient is a staple in many Indian, Pakistani, and Bangladeshi dishes, and it’s also a popular thickening agent. But is gram flour good for diabetics?
The answer is yes! In fact, gram flour can be an effective home remedy for managing blood sugar levels. In this article, we’ll explore the nutrients that make gram flour a healthy choice for people with diabetes and how it can be incorporated into your daily diet.
So, let’s dive in!
Is Gram Flour Good For Diabetics?
Diabetes is a chronic condition where the body is unable to produce or effectively use insulin, a hormone that regulates blood glucose levels. As a result, people with diabetes need to be mindful of their carbohydrate intake, as too much can cause blood sugar levels to spike.
Fortunately, gram flour is a great option for people with diabetes. It has a low glycemic index (GI) of 10, which means it doesn’t cause a sudden spike in blood sugar levels after consumption. This makes it an ideal flour substitute for those looking to manage their blood sugar levels.
In addition to its low GI, gram flour is also a good source of magnesium, which can improve insulin sensitivity and reduce insulin resistance in the body. This means that cells are better able to use glucose efficiently, leading to lower blood glucose levels.
Gram flour is also high in protein and fiber, which can help promote satiety and regulate blood sugar levels. It’s also rich in vitamins and minerals such as thiamine, folate, and phosphorus, which are essential for glucose metabolism.
What Is Gram Flour And How Is It Made?
Gram flour, also known as chickpea flour or besan, is made from ground dried garbanzo beans. The beans are first soaked, then dried and ground into a fine powder. This flour is commonly used in Indian and Middle Eastern cuisine for making flatbreads, fritters, and other savory dishes.
To make gram flour, the garbanzo beans are first sorted and cleaned to remove any debris. They are then soaked in water for several hours to soften them. After soaking, the beans are drained and dried thoroughly. Once dried, they are ground into a fine powder using a grinder or food processor.
The resulting gram flour is high in protein, fiber, and essential vitamins and minerals. It has a nutty flavor and can be used as a gluten-free substitute for wheat flour in baking and cooking.
Nutritional Benefits Of Gram Flour For Diabetics
Gram flour, also known as besan or chickpea flour, is a nutritious option for people with diabetes. It contains a range of vitamins and minerals that can help manage blood sugar levels and improve overall health.
One of the main benefits of gram flour is its low glycemic index (GI). This means that it’s digested slowly by the body, leading to a gradual release of glucose into the bloodstream. This can help prevent blood sugar spikes and crashes, which are common in people with diabetes.
Gram flour is also high in protein and fiber, which can help promote satiety and reduce cravings for sugary or high-carbohydrate foods. This can be particularly helpful for people with diabetes who need to manage their carbohydrate intake.
In addition to its protein and fiber content, gram flour is also a good source of magnesium, copper, iron, manganese, phosphorus, thiamine, and folate. These nutrients are essential for glucose metabolism and can help improve insulin sensitivity in the body. This means that cells are better able to use glucose efficiently, leading to lower blood glucose levels.
How Gram Flour Affects Blood Sugar Levels
When consumed, gram flour is slowly absorbed into the bloodstream, causing blood sugar levels to rise gradually. This slow absorption is due to the presence of soluble fiber in gram flour, which helps to slow down the breakdown of carbohydrates into glucose.
Additionally, the low glycemic index of gram flour means that it doesn’t cause a sudden spike in blood sugar levels after consumption. This is because foods with a low GI are digested and absorbed more slowly, leading to a more gradual rise in blood sugar levels.
Furthermore, the magnesium in gram flour can improve insulin sensitivity and reduce insulin resistance in the body. This means that cells are better able to use glucose efficiently, leading to lower blood glucose levels.
Incorporating Gram Flour Into Your Diabetic Diet
If you’re looking to incorporate gram flour into your diabetic diet, there are many ways to do so. One of the most popular uses of gram flour is in making fritters and chillas, which can be a healthy and delicious snack option. You can also use it as a thickening agent in soups and curries.
Another great way to use gram flour is in baking. It can be used as a substitute for wheat flour in many recipes, such as muffins, cookies, bread, and biscuits. Keep in mind that gram flour may give baked goods a denser texture due to its lack of gluten, so you may need to adjust the recipe accordingly.
When using gram flour in your diabetic diet, it’s important to keep portion sizes in mind. While it can be a healthy addition to your meals and snacks, too much of any type of flour can affect blood sugar levels. Aim for a balanced diet that includes a variety of whole foods, lean proteins, and healthy fats.
Gram Flour Recipes For Diabetics To Try
If you’re looking to incorporate gram flour into your diet, here are some delicious and healthy recipes to try:
1. Besan Chilla: This savory pancake made with gram flour is a popular breakfast dish in India. It’s low in carbs and high in protein, making it a great option for people with diabetes. To make besan chilla, mix gram flour with water, salt, and spices of your choice. Add chopped vegetables like onions, tomatoes, and bell peppers for extra flavor and nutrition. Cook the batter on a non-stick pan until golden brown on both sides.
2. Besan Ladoo: These sweet treats made with gram flour, ghee, and jaggery are a popular dessert in India. They’re high in protein and low in sugar compared to other sweets, making them a great option for people with diabetes. To make besan ladoo, roast gram flour in ghee until fragrant and golden brown. Add jaggery powder and cardamom powder for sweetness and flavor. Roll the mixture into small balls and enjoy!
3. Besan Cheela Sandwich: This healthy sandwich is a great option for a quick lunch or snack. To make besan cheela sandwich, make two besan chillas as mentioned above. Spread some green chutney or hummus on one chilla and place some sliced vegetables like cucumber, tomato, and onion on top. Cover with the other chilla and cut into quarters.
4. Besan Cookies: These gluten-free cookies made with gram flour, ghee, and jaggery are a healthy snack option for people with diabetes. To make besan cookies, mix gram flour with ghee, jaggery powder, and cardamom powder. Roll the dough into small balls and flatten them slightly with your palm. Bake in a preheated oven at 180°C for 15-20 minutes or until golden brown.