5 Easy Ways To Add Besan To Your Diabetes Diet
Diabetics often have to make a lot of substitutions in their diet. They have to swap out fried, processed and packaged foods for steamed/ baked, homemade and nutritious ones. They have to choose vegetable juices instead of fruit juices and green/ herbal teas instead of regular sugary varieties. Another important concern is the type of flour they can consume. While maida or refined flour is widely used to make many food items, it lacks fibre and nutrients – making it generally unsuitable for diabetics. But there is another common flour that you can still use: besan or chickpea/ gram flour. Find out why and how besan may benefit those with diabetes:
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Why Is Besan Good For Diabetics? Key Benefits Of Chickpea Flour
Besan is among the healthiest flours you can add to your diabetes diet. Photo Credit: iStock
1. Low glycemic index
Besan is said to have a low glycemic index. Thus, consuming it would lead to a gradual – rather than sudden – rise in blood sugar levels. A low glycemic index does not automatically mean an ingredient is suitable for all diabetics. Portion size and other factors also need to be taken into consideration. But, in general, besan has numerous benefits that can boost your health and help manage diabetes.
2. High in protein
Besan is a great vegetarian source of protein. Foods rich in protein can curb your appetite and also help control your blood sugar levels better. They can also aid with weight management, which is often associated with diabetes.
3. Packed with fibre and nutrients
Besan is rich in fibre and can promote satiety. High-fibre foods can help keep your blood sugar levels from spiking. Besan also provides vitamins, antioxidants and minerals including manganese, copper, magnesium, phosphorus, iron, etc.
Also Read: Palak For Diabetes: 7 Easy And Healthy Ways To Consume Spinach
Here is how diabetics can consider consuming besan:
How To Add Besan To A Diabetes Diet: 5 Easy And Healthy Ideas
1. Eat besan cheelas for breakfast
Besan for Diabetes: Make high-fibre besan cheelas for breakfast. Photo Credit: iStock
Diabetics are often advised to choose their breakfast carefully, as some may face increased blood sugar levels in the morning. Foods rich in protein, fibre as well as nutrients are the best way to start your day. This is exactly where besan can come to your rescue. A simple way to have it for breakfast is in the form of a delicious besan cheela. You can choose to have them plain with chutney or prepare a low-cal stuffing/ topping with paneer, veggies and spices. Click here for a recipe. https://food.ndtv.com/recipe-paneer-besan-chilla-128
2. Enjoy wholesome besan kadhi
Besan for Diabetes: Have kadhi without any deep-fried elements in it. Photo Credit: iStock
As for lunch, you might want to prepare some satisfying besan kadhi. There are many versions of besan kadhai, but take care to exclude any deep-fried elements like pakoras, bhajiyas or koftas. You can choose to add veggies like bhindi (okra) or methi (fenugreek leaves) for a yummy twist. Here’s an easy recipe to try at home.
3. Snack on homemade dhoklas
Homemade dhoklas are a good snack option for diabetics. Photo Credit: iStock
Since dhokla is steamed (not fried) and has a base of besan (rather than maida), this Gujarati delicacy is a good option for diabetics. However, ensure that you don’t use too much oil or fruit salt while preparing it. Find the full recipe here.
4. Substitute besan for wheat flour
Besan is a great alternative to refined flour and wheat flour (atta) in certain recipes. You can also use it in combination with whole wheat flour and other types to give your dishes a basic nutrient upgrade. Apart from your regular rotis and parathas, consider adding besan roti to your diet. There are a number of versions of this roti. If you want to try the masaledar (yet healthy) one from Haryana, watch the recipe video here.
5. Use it to make other healthy dishes
Zunka is a traditional Maharashtrian dish made with besan, veggies and spices. Photo Credit: iStock
Besan is traditionally used as a part of many other yummy snacks and dishes. You can find several varieties of besan ki sabzi and similar delicacies. One that we highly recommend is Maharashtrian Zunka Bhakri. It can be made at home in no time and requires everyday ingredients. Here’s the full recipe.
Consider adding besan to your diabetes diet and reap its many benefits!
Also Read: Is Chicken Good For Diabetics? Here’s How You Should Eat It
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for a qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.