Discover the carbohydrate profile of gram flour: a hidden carb gem

Gram flour, also known as besan, is a popular ingredient in many Indian and Middle Eastern cuisines. It is made from ground chickpeas and is a good source of protein and fiber. However, many people are unsure about the carbohydrate content of gram flour. This blog post will provide a comprehensive guide to the carbohydrate content of gram flour, including its glycemic index and glycemic load.

What is Gram Flour?

Gram flour is a type of flour made from ground chickpeas. It is a staple ingredient in many Indian and Middle Eastern cuisines and is used to make a variety of dishes, including pakoras, falafel, and hummus. Gram flour is a good source of protein, fiber, and iron.

Carbohydrate Content of Gram Flour

One cup of gram flour contains about 60 grams of carbohydrates. This is a relatively high amount of carbohydrates, but it is important to note that gram flour is also a good source of fiber. Fiber is a type of carbohydrate that the body cannot digest. It helps to slow down the absorption of sugar into the bloodstream, which can help to prevent spikes in blood sugar levels.

Glycemic Index of Gram Flour

The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a high GI are quickly digested and absorbed, which can lead to spikes in blood sugar levels. Foods with a low GI are digested and absorbed more slowly, which helps to prevent spikes in blood sugar levels.

The glycemic index of gram flour is 40. This is a relatively low GI, which means that gram flour is a good choice for people with diabetes or prediabetes.

Glycemic Load of Gram Flour

The glycemic load (GL) is a measure of how much a food raises blood sugar levels over time. The GL is calculated by multiplying the GI of a food by the amount of carbohydrates in a serving of that food.

The GL of one cup of gram flour is 24. This is a moderate GL, which means that gram flour can be included in a healthy diet in moderation.

Health Benefits of Gram Flour

Gram flour has a number of health benefits, including:

• High in protein: Gram flour is a good source of protein, which is essential for building and repairing tissues.
• High in fiber: Gram flour is a good source of fiber, which helps to promote digestive health and can help to lower cholesterol levels.
• Low glycemic index: Gram flour has a low GI, which means that it is a good choice for people with diabetes or prediabetes.
• Good source of iron: Gram flour is a good source of iron, which is essential for carrying oxygen throughout the body.

How to Use Gram Flour

Gram flour can be used in a variety of dishes, including:

• Pakoras: Pakoras are a type of Indian fritter made from gram flour batter. They can be made with a variety of vegetables, such as potatoes, onions, and peppers.
• Falafel: Falafel are a type of Middle Eastern fritter made from gram flour batter. They are typically made with chickpeas, but can also be made with other beans or lentils.
• Hummus: Hummus is a type of Middle Eastern dip made from chickpeas, tahini, and lemon juice. Gram flour can be added to hummus to give it a thicker consistency.

Recommendations

Gram flour is a versatile and nutritious ingredient that can be used in a variety of dishes. It is a good source of protein, fiber, and iron, and has a low GI. Gram flour can be included in a healthy diet in moderation.

Questions You May Have

• Is gram flour good for weight loss?

Yes, gram flour can be a good choice for weight loss. It is a low-calorie food that is high in protein and fiber. Protein and fiber help to promote satiety, which can help to reduce overall calorie intake.

• Is gram flour good for diabetes?

Yes, gram flour is a good choice for people with diabetes or prediabetes. It has a low GI, which means that it does not cause spikes in blood sugar levels.

• Is gram flour gluten-free?

Yes, gram flour is gluten-free. It is made from chickpeas, which are a type of legume. Legumes are naturally gluten-free.