Are you curious about the nutritional value of gram flour?
This versatile ingredient is a staple in many cuisines and can be used in a variety of dishes. But is it primarily a source of protein or carbohydrate?
In this article, we’ll explore the nutritional content of gram flour and its potential benefits for your health. From its high fiber content to its impressive vitamin and mineral profile, there’s a lot to learn about this unique flour.
So, let’s dive in and discover what makes gram flour such a valuable addition to your diet!
Is Gram Flour Protein Or Carbohydrate?
Gram flour, also known as chickpea flour or besan, is a type of flour made from ground chickpeas. It contains a high proportion of carbohydrates, but it also has a higher fiber content relative to other flours. Additionally, gram flour is gluten-free and has a higher proportion of protein than other flours.
According to the USDA, 100g of chickpea flour contains 22.4g of protein, making it a good source of this essential macronutrient. It also contains 57.8g of carbohydrates, with 10.8g of fiber and 10g of sugar. The remaining carbohydrate is starch.
While gram flour is not primarily a source of protein, it can still be a valuable addition to a high-protein diet. Its high fiber content can help regulate blood sugar levels and promote feelings of fullness, which can aid in weight management.
What Is Gram Flour?
Gram flour, also known as chickpea flour or besan, is a type of flour made from ground chickpeas. It is a staple ingredient in many cuisines, including Indian, Pakistani, and Middle Eastern cuisine.
Gram flour has a distinctive nutty flavor and is commonly used to make a variety of dishes such as flatbreads, pancakes, and fritters. It is also used as a thickener in soups and stews.
One of the unique characteristics of gram flour is its high fiber content relative to other flours. This means that it can help regulate blood sugar levels and promote feelings of fullness, which can aid in weight management. Additionally, gram flour is gluten-free, making it an ideal choice for people with celiac disease or gluten intolerance.
Gram flour also contains a higher proportion of protein than other flours. While it is not primarily a source of protein, it can still be a valuable addition to a high-protein diet.
It is important to note that gram flour should not be confused with chickpea flour or garbanzo flour. While both are made from chickpeas, they are made from different varieties and have slightly different textures and flavors. Gram flour is made from ground chana dal or split brown chickpeas, while chickpea flour is made from ground white chickpeas.
Gram Flour Nutritional Profile
Besan or gram flour is a nutritionally dense flour that is packed with essential vitamins and minerals. One cup of besan provides 29% of the daily requirement of phosphorous, 42% of copper, 25% of iron, 101% of folate and 74% of manganese. Additionally, it is a good source of thiamine and magnesium.
Besan is also low in calories compared to wheat flour, making it a great option for those watching their calorie intake. One cup of besan has almost 25% fewer calories than regular wheat flour. Furthermore, it is a rich source of fiber, with one cup providing approximately 10g of fiber. This is significantly higher than the amount found in white flour.
Besan is also a good source of protein, with one cup providing 20g of protein. It contains all eight essential amino acids, making it a complete protein source. This makes it an excellent food option for vegans and vegetarians who may struggle to meet their daily protein requirements.
Gram Flour As A Source Of Protein
Despite not being a primary source of protein, gram flour can still provide a significant amount of this essential macronutrient. One cup (92g) of chickpea flour contains 21g of protein, which is more than what is found in a cup of all-purpose white flour or whole wheat flour. This makes gram flour a great option for individuals who are looking to increase their protein intake.
Moreover, the protein found in gram flour is of high quality, as it contains all the essential amino acids that the body needs to function properly. This means that it can help support muscle growth and repair, as well as other bodily functions.
Incorporating gram flour into your diet can be an easy way to boost your protein intake. It can be used as a substitute for other flours in baking or cooking, or added to smoothies and shakes for an extra protein boost. Additionally, it can be used to make traditional dishes such as pakoras or besan chilla, which are popular in Indian cuisine.
Gram Flour As A Source Of Carbohydrates
Gram flour is a rich source of carbohydrates, with 57.8g per 100g serving. Carbohydrates are an essential macronutrient that provide energy to the body. The carbohydrates in gram flour come from a combination of fiber, sugar, and starch. The fiber in gram flour is particularly beneficial, as it can help regulate blood sugar levels and promote digestive health.
One cup (92 grams) of chickpea flour packs slightly more folate than you need in a day. This vitamin plays an important role in preventing spinal cord defects during pregnancy. In addition to folate, gram flour is also an excellent source of several minerals, including iron, magnesium, phosphorus, copper, and manganese. These minerals are important for maintaining healthy bones, muscles, and organs.
Despite its high carbohydrate content, gram flour has a relatively low glycemic index (GI) of 44. This means that it causes a slower and more gradual increase in blood sugar levels compared to high GI foods. This can be beneficial for individuals with diabetes or those looking to manage their blood sugar levels.
Potential Health Benefits Of Consuming Gram Flour
Consuming gram flour can have several potential health benefits. One of the most significant benefits of gram flour is its high fiber content. Consuming foods high in fiber can help regulate digestion, prevent constipation, and lower the risk of developing cardiovascular disease.
Gram flour is also a good source of protein, which is essential for building and repairing muscle tissue. Consuming protein-rich foods can also help regulate blood sugar levels, promote feelings of fullness, and aid in weight management.
In addition to its fiber and protein content, gram flour is rich in vitamins and minerals such as folate, manganese, and copper. These nutrients are essential for maintaining healthy bones, supporting the immune system, and promoting overall well-being.
Furthermore, gram flour has anti-inflammatory properties that may help reduce inflammation in the body. Chronic inflammation has been linked to several chronic diseases such as heart disease, cancer, and diabetes.
