Besan, also known as gram flour, is made from ground chickpeas and is commonly used in Indian cuisine. When it comes to digestion, besan is generally considered easy to digest compared to other flours. This is primarily due to its low glycemic index and the presence of resistant starches.
The glycemic index (GI) is a measure of how quickly a food raises blood glucose levels. Foods with a low GI are digested and absorbed more slowly, resulting in a gradual and steady release of glucose into the bloodstream. Besan has a low GI, which means it causes a lesser spike in blood glucose levels compared to high GI foods. This is particularly beneficial for individuals with diabetes, as it helps regulate blood sugar levels and minimizes the risk of sudden blood sugar spikes.
Besan also contains resistant starches, which are a type of carbohydrate that resists digestion in the small intestine. Instead, they pass through to the large intestine, where they act as prebiotics. Prebiotics are non-digestible fibers that provide nourishment to beneficial gut bacteria. These bacteria help maintain a healthy gut environment and aid in the digestion process. The presence of resistant starches in besan contributes to its slower digestion and helps keep you feeling full for longer periods of time.
The slower digestion and sustained release of glucose from besan can also be helpful in weight management. Since it keeps you feeling full, it reduces the chances of overeating or snacking between meals. Additionally, the high fiber content in besan further aids in digestion and promotes a healthy digestive system.
Personal experience: As someone who frequently consumes besan in various dishes such as pakoras, cheela (gram flour pancakes), and besan laddoos (sweet gram flour balls), I can attest to its easy digestibility. I have never experienced any discomfort or digestive issues when consuming besan-based foods. In fact, I find that besan-based dishes tend to be more satisfying and keep me full for longer periods compared to dishes made with other flours.
To summarize, besan is generally considered easy to digest due to its low glycemic index and the presence of resistant starches. These properties not only make it suitable for individuals with diabetes but also aid in weight management and promote a healthy digestive system. Including besan in your diet can be a beneficial choice, but as with any food, it is important to consume it in moderation and listen to your body’s individual response.