Besan: Uses, Benefits, and Side Effects

Introduction

Besan, also known as gram flour, is a common kitchen staple widely used in cooking and traditional skincare routines. Beyond its culinary uses, besan offers several potential health benefits thanks to its rich nutrient profile, including dietary fibre, protein, and antioxidants.

For example, the fibre and protein in besan may support heart health by helping to regulate cholesterol levels and promote healthy digestion. Additionally, its antioxidant content can contribute to healthier, glowing skin by protecting against oxidative stress.

However, like any natural ingredient, it’s important to use besan in moderation and be aware of potential side effects. Some individuals may experience allergies or digestive discomfort if consumed excessively.

This article explores the versatile uses of besan, the health benefits it can provide, and precautions to ensure you make the most of this natural ingredient safely.

Nutritional Value of Besan

Besan, or gram flour, is made from ground chickpeas (Cicer arietinum) and is known for its dense nutritional profile. According to the USDA FoodData Central database, besan contains essential macronutrients and micronutrients that contribute to a balanced, plant-based diet.

Below is an overview of key nutrients found in 100 grams of besan:

Nutrient	Content (%)	Additional Information
Protein	22.39%	High protein content, beneficial for vegetarians and those seeking plant-based proteins
Carbohydrates	57.82%	Major carbohydrate source
Total Dietary Fiber	10.80%	Good for digestion and overall gut health
Fat	6.69%	Contains polyunsaturated fatty acids

In addition to macronutrients, besan also provides:

• Iron – Supports oxygen transport and reduces risk of anemia
• Magnesium – Essential for nerve and muscle function
• Potassium – Helps maintain healthy blood pressure

Besan is also naturally gluten-free, making it a safe alternative for individuals with celiac disease or gluten intolerance.

Properties of Besan

Besan, or gram flour, possesses several nutritional and health-supporting properties that make it a valuable addition to many diets:

• Rich in Antioxidants:
  Besan contains natural antioxidants that help combat oxidative stress in the body, which may contribute to reducing inflammation over time.
  
• High in Dietary Fiber:
  The fiber content in besan supports healthy digestion and promotes regular bowel movements. It also helps regulate blood sugar levels by slowing carbohydrate absorption.
  
• Low Glycemic Index:
  Besan has a relatively low glycemic index (GI), meaning it causes a slower and more gradual rise in blood glucose levels. This makes it a suitable carbohydrate choice for individuals with diabetes when consumed in moderation.
  
• Packed with Micronutrients:
  Besan contains several essential vitamins and minerals, including folate, magnesium, iron, and B-complex vitamins, which support various metabolic and cellular functions.

Besan, or gram flour, is rich in plant-based nutrients that may support various aspects of health when included as part of a balanced diet. Below are some of its evidence-backed potential uses:

1. Heart Health Support

Besan is naturally low in saturated fat and contains dietary fibre, which may help lower LDL (bad) cholesterol levels. The presence of magnesium can also support normal blood pressure by helping regulate blood vessel function. These properties suggest that besan may contribute to cardiovascular health when included in a heart-healthy eating pattern.

2. Potential Cancer-Protective Properties

Besan contains antioxidants and phytochemicals, such as saponins and flavonoids, which help neutralise free radicals—unstable molecules linked to cellular damage. While early studies suggest that these compounds may play a role in reducing the risk of certain cancers, more human studies are needed. Including antioxidant-rich foods like besan may offer general protective effects as part of a plant-rich diet.

3. Weight Management Support

Thanks to its high protein and fibre content, besan promotes satiety, helping you feel fuller for longer. This may assist in reducing overall calorie intake, which is helpful for those aiming to lose or manage weight. It also has a moderate energy density and can be a good alternative to refined flours.

4. Digestive and Bowel Health

The dietary fiber in besan aids regular bowel movements and supports gut health by promoting beneficial gut bacteria. This can help prevent constipation and may reduce the risk of digestive issues when consumed regularly with adequate water.

5. Blood Sugar Regulation (Diabetes Management)

Besan has a low glycemic index, meaning it causes a slower rise in blood sugar compared to refined carbohydrates. It also contains soluble fiber, which slows the absorption of sugar and may improve insulin sensitivity. These properties make besan a suitable flour alternative for people managing diabetes, especially when used in moderation and as part of a balanced meal plan.

Important Note:

While besan has many beneficial properties, individual results can vary. People with chronic conditions (e.g., diabetes, heart disease, or gastrointestinal disorders) should consult a healthcare provider before making major dietary changes.

How to Use Besan?

Besan is a versatile ingredient that can be used in both culinary and skincare routines. Thanks to its high nutritional value and natural cleansing properties, it finds a place in many Indian households for everyday health and wellness.

Culinary Uses:

Besan is widely used in traditional and modern cooking. Some popular ways to include it in your diet include:

• Besan Roti:
  A gluten-free flatbread that serves as a nutritious alternative to wheat rotis, especially for people with gluten intolerance or celiac disease.
  
• Chillas:
  A savory pancake made with besan and spices—ideal for a high-protein, fiber-rich breakfast or snack.
  
• Pakoras (Fritters):
  Gram flour is commonly used to coat vegetables in savory fritters, though these are best enjoyed occasionally due to deep-frying.
  
• Dhokla:
  A steamed snack made using besan, known for being light and easy to digest.
  
• Thickener or Batter:
  Used to thicken gravies, soups, or as a base for batters in various recipes.
  

Skincare Uses:

Besan also offers natural cleansing and exfoliating properties, making it a popular choice in homemade skincare remedies:

• Face Packs:
  When mixed with ingredients like yogurt, turmeric, or rose water, besan helps cleanse the skin and absorb excess oil.
  
• Natural Scrub:
  It can be used as a gentle exfoliant to remove dead skin cells and improve skin texture.

Note: While besan is generally safe for topical use, it’s best to do a patch test before applying to sensitive skin.

Side Effects of Besan

1. Allergic Reactions

Besan is made from chickpeas, a type of legume. People who are allergic to legumes such as peanuts, soybeans, or lentils may also react to besan. Symptoms can include itching, rash, swelling, or, in rare cases, more severe reactions. If you suspect a legume allergy, consult a healthcare provider before consuming besan.

2. Digestive Issues

Besan is high in fibre, which is beneficial for most people, but consuming large amounts—especially if your diet is low in fibre—can lead to bloating, gas, or abdominal discomfort. Introducing it gradually and drinking plenty of water can help minimise these effects.

3. Moderation is Key

Overconsumption of besan in a short period may strain digestion or contribute to nutrient imbalances, especially if used as a frequent substitute without variety in the diet. As with most foods, moderation ensures better tolerance and balance.

Care to be Taken towards Besan

While besan is generally considered safe and beneficial, certain precautions should be taken—especially if you’re new to using it in your diet or skincare routine.

1. Check for Legume Allergies

If you have a known allergy to legumes (such as peanuts, soy, or lentils), you may also react to besan, as it is made from chickpeas. In such cases, it’s advisable to consult a healthcare provider before consuming it.

2. Perform a Patch Test for Skincare

Before applying besan to your face or body, especially if you have sensitive skin, perform a patch test on a small area. This helps ensure you don’t experience irritation, redness, or allergic reactions.

3. Avoid Overconsumption

Eating large amounts of besan can lead to digestive discomfort such as bloating or gas, particularly if your body is not used to high-fibre foods. Moderation is key to enjoying its benefits without unwanted side effects.

Interaction with Other Drugs

Besan is generally considered safe for consumption and does not have any well-documented adverse interactions with common medications. However, individuals who are on treatment for chronic health conditions—such as diabetes, high blood pressure, or heart disease—should exercise caution and consult a healthcare provider before making significant dietary changes.

While no specific drug interactions with besan have been reported in current medical literature, its high fibre and protein content may influence blood sugar and cholesterol levels. This could potentially affect the effectiveness or dosing of certain medications, especially for:

• Diabetes (e.g., insulin or oral hypoglycemics)
• Hypertension
• Cholesterol-lowering medications

Recommendation:

If you’re taking medications for any ongoing condition, it’s best to:

• Consult your doctor or dietitian before significantly increasing your intake of besan.
• Monitor your blood sugar or blood pressure levels if you regularly include besan in your meals.

Expert Quote
Gram flour, commonly known as besan, goes beyond its role in cooking—it’s a nutrient-rich food that may benefit heart health, digestion, and skin care. When included thoughtfully and in moderation, it can enhance both your diet and beauty regimen. That said, individuals with allergies or chronic medical conditions should speak with a healthcare professional before making major dietary adjustments.

– Dr. Kavya Rejikumar

Conclusion

Besan (gram flour) is a versatile and nutrient-rich ingredient that offers a wide range of potential health benefits—from supporting heart health and blood sugar control to aiding in weight management and skin care. Its high fiber, protein, and micronutrient content make it a valuable addition to a balanced, plant-based lifestyle.
However, like any food, besan should be consumed in moderation, especially by individuals with legume allergies or sensitive digestive systems. It’s also advisable to consult a healthcare provider if you have any chronic conditions or are on medication.
Whether you’re looking to enhance your meals with a healthier flour alternative or explore natural remedies in skincare, besan is a time-tested, natural option worth considering.

Frequently Asked Questions (FAQs)

References

• Kahraman, G., Harsa, S., Casiraghi, M. C., Lucisano, M., & Cappa, C. (2022). Impact of Raw, Roasted and Dehulled Chickpea Flours on Technological and Nutritional Characteristics of Gluten-Free Bread. Foods, 11(2), 199.https://doi.org/10.3390/foods11020199
• Rachwa-Rosiak, D., Nebesny, E., & Budryn, G. (2015). Chickpeas—Composition, Nutritional Value, Health Benefits, Application to Bread and Snacks: A Review. Critical Reviews in Food Science and Nutrition, 55(8), 1137–1145.https://doi.org/10.1080/10408398.2012.687418
• Begum, N., Khan, Q. U., Liu, L. G., Li, W., Liu, D., & Haq, I. U. (2023). Nutritional composition, health benefits and bio-active compounds of chickpea (Cicer arietinum L.). Frontiers in Nutrition, 10.https://doi.org/10.3389/fnut.2023.1218468
• U.S. National Library of Medicine. (n.d.). Drug interactions: MedlinePlus medical encyclopedia. MedlinePlus. Retrieved July 1, 2025, from https://medlineplus.gov/ency/article/002312.html