Besan In Monsoon: Dietary And Nutritional Benefits
With monsoon being here, it is tempting to give into crispy pakodas with a hot cup of tea and coffee every evening. At the same time, it may be a good idea to remind ourselves that with the onset of monsoon, we also need to take care of the immunity dip and cravings. Considering the benefits of this flour, it would be beneficial to consume this flour and dig into the benefits of besan nutrition in the healthiest way.
Besan is well known as gram flour or chickpea powder, it is a gluten free product. It is a commonly used ingredient in many dishes in Indian cooking. Besan is rich in fibre and protein, making it a low glycaemic food suitable for diabetics, and all fitness and health enthusiasts. It is also rich in nutrients such as B6, magnesium, iron and folate making it a healthy for overall well being. One serving of besan will approximately provide 15-18 gm carbohydrate, 5-6 gm protein and 1-2 gm fat, having a slightly higher fat content. It may also feel heavy to digest for certain individuals.
Benefits of besan nutrition
1. Being gluten-free, it qualifies as an excellent food for individuals who are gluten-sensitive. Individuals with gluten sensitivity must avoid wheat, barley and rye. Instead of consuming a whole wheat roti, can consider making a besan chilla and consume it with soup and paneer or egg salad to make it a complete meal.
2. Since it is a low glycaemic food, meaning there is no insulin spike with the consumption of besan flour resulting in steady blood sugar levels, it makes it an excellent snack for diabetics. For example - besan chilla can be had for breakfast or as an evening snack along with some coriander and mint chutney or a glass of buttermilk with pinch of pink salt, jeera and coriander.
3. Since it prevents insulin spike leading to stabilize blood sugar levels and energy levels and has a good satiety value, it can help in weight loss.
4. It is high in soluble fibre, making it a healthy food ingredient for heart health.
5. Besan contains beneficial antioxidants called polyphenols that help fight free radicals and lower oxidative stress in the body and thus lower inflammation.
This monsoon, while you occasionally indulge in pakodas and sweet treats, try some incorporating besan nutrition in your diet - in healthier ways. This will help you achieve your health goals while treating your taste buds to something delicious and wholesome.
• Besan dhoklas – This quintessential Gujarati snack is not only delicious but also healthy. It is made by steaming a batter made of besan and curd. Various spices and the sizzling tadka on top of it make this dish the perfect option for monsoon evenings.
• Besan chilla – Chillas, savoury Indian pancakes are so versatile that they can be had as a meal when paired with accompaniments such as a salad, chaas, or curry or it can be had as a snack paired with some green mint chutney. Besan chillas can be made using Tata Sampann Besan which is made from the best quality, 100% unpolished chana dal and doesn’t contain any other flours.
• Baked onion pakodas – While this does take longer than making regular, deep-fried pakodas, it is a much healthier alternative. Thinly slice onions, add besan and a little rice flour which can help make pakodas extra crispy, mix this with your favourite spices and salt, and add some water to this. The batter should be able to coat onions perfectly. Add a dash of oil to this mixture. Bake this in the oven for about 25 minutes, coat them with oil mid-way through the baking process and continue till done.
So the next time it starts raining, and you're in the mood to get your crunch on, try whipping up some healthy snacks with Tata Sampann Besan, made from 100% unpolished chana dal, which is high in fibre and has a glycaemic index. You might just love it!
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