Chickpeas are fantastic legumes that have been cultivated and used in Indian cooking for centuries. Along with chickpeas beans, the flour made from ground chickpeas is equally useful. Popularly known as besan flour or gram flour, chickpea flour is a gluten-free flour used not only in Indian cuisine but also in Bangladeshi, Nepali and Pakistani cuisines for its many health benefits.
In this blog, we will explore the amazing nutritional benefits of chickpea flour. Read on to know more about the chickpea flour’s nutritional value so you can start incorporating it more into your recipes.
1. High in Fibre Content
Chickpea flour has a high amount of fibre content. It can be used as a replacement for other refined flours that have very less nutrients and low fibre content.
The good amount of soluble fibre in chickpeas flour offers a plethora of health benefits. It can help prevent the possibility of you developing diseases like diabetes and colon cancer. Garbanzo flour, another name for chickpea flour, can help you maintain your weight and lower your chances of getting obesity.
Because of high fibre content, this flour also has a low glycemic index compared to other refined flours and it helps to improve digestion and prevent constipation.
2. Rich in Vitamins and Minerals
Gram flour is loaded with plenty of vitamins and minerals. The nutrient value in one half-cup serving of chickpea flour is as follows,
- Calories - 178
- Total Carbohydrates - 26.6 g
- Fiber - 5 g
- Sugar - 5 g
- Protein - 10.3 g
- Total Fat - 3.1 g
- Trans Fat - 0 g
- Saturated Fat - 0.3 g
- Monounsaturated Fat - 0.7 g
- Polyunsaturated Fat - 1.4 g
- Vitamin B6 - 0.25 mg
- Iron - 2.2 mg
- Sodium - 29 mg
- Folate - 201 mcg
- Manganese - 0.75 mg
- Copper - 0.4 mg
- Magnesium - 76 mg
- Thiamin - 0.2 mg
- Potassium - 778 mg
- Phosphorus - 146 mg
- Zinc - 1.3 mg
The flour has a little more than the daily recommended amount of folate. Optimum amount of folate helps to prevent the development of spinal cord defects in pregnancy. In addition to this, chickpea flour is an excellent source of minerals like iron, copper, magnesium and manganese, which help in the proper functioning of organs in the body.
3. More Protein Content Compared to Other Flours
Compared to other flours, chickpea flour has a higher amount of proteins overall. Your body can use this high protein content to build and repair muscles. As high protein foods make the body burn more calories to digest, chickpea flour can be used for weight management.
This flour is also an excellent source of protein for vegans and vegetarians as it contains 8 out of 9 essential amino acids, which the body needs for growth and tissue repair.
4. Good Source of Antioxidants
Chickpea flour has good amounts of polyphenols, which are antioxidants that can prevent oxidative stress and inflammations. It can prevent cellular damage to your cells and prevent chronic illnesses like heart diseases and cancer.
Other antioxidants present in chickpeas flour, such as beta carotenes and flavonoids, strengthens bones, increases cognitive function and improves skin and eye health.
5. Has Less Calories than Wheat Flour
Chickpea flour has a lower amount of calories compared to wheat flour or refined flours like maida. When you take equal portions of chickpea flour and wheat flour, chickpea flour has approximately 25 percent less calories compared to wheat flour.
This means that if you are trying to cut down on your calorie intake, you can replace wheat flour or maida with chickpea flour without having to reduce the portion sizes.
6. Gluten-Free Flour
Since chickpea flour is made from chickpea, which is a legume, it is free from gluten contamination from grains like barley, wheat, rye and processed oats. Even if you don’t have a gluten sensitivity, you can benefit from gluten-free chickpea flour as it can prevent ill effects on your gut, your digestive system and your immune system.
In most cases, adding besan flour to wheat flour or any other flour during food preparation can increase the overall protein content and fibre without compromising on the taste.
7. Reduces the Level of Harmful Compounds In Processed Foods
Acrylamide is a byproduct that is formed while preparing processed foods, especially snacks made with potato or refined flour. This compound has the potential to cause cancer as well as negatively affect nerves and muscles, reproductive system, and hormone and enzyme activities.
The plant-based polyphenols in chickpea flour helps to reduce the amount of acrylamide in processed foods. By replacing refined flour with chickpea flour while preparing snacks, you can prevent the damage caused by acrylamide and other free radicals.
As you can see, chickpea flour is a powerhouse of proteins, vitamins, minerals and soluble fibre. Because it is gluten-free and has fewer calories, it can be a healthy replacement for refined flour. You will be making a sound choice by incorporating chickpea flour into your recipes in order to receive all the nutritional benefits of chickpea flour.
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