Download the Full Metabolic Intelligence Report (PDF)
Besan
CARBS
57g
PROTEINS
22g
FATS
6.8g
Quantity: 100g
Glycemic Index: 35
Glycemic Load: 10
Fiber: 10g
Key Nutrients: Iron, magnesium, phosphorus, folate
Health Impact: Besan has a moderate glycemic index and load, but its high carbohydrate content can still lead to blood sugar spikes if consumed in large quantities. Pairing with fiber-rich foods can help slow down digestion and reduce the impact on blood sugar levels.
💉 Suggested Bolus
Consider pre-bolusing insulin before consuming besan-containing meals to match the digestion and absorption of carbohydrates.
🍽️ Best Paired With (Veg)
- Grilled vegetables – Fiber-rich and low in carbs
- Tofu stir-fry – Protein-packed and low-carb option
🍽️ Best Paired With (Non Veg)
- Grilled chicken breast – Lean protein source with minimal carbs
- Salmon fillet – Healthy fats and protein without carbs
🥄 Smart Substitutes
- Almond flour – Low-carb alternative for baking and cooking
- Coconut flour – Low-carb option with added fiber content
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact on blood sugar
- 30–60 min: Minimal impact on blood sugar
- 2–3 hr: Minimal impact on blood sugar
— BCDF community member
🧠 Lowering Impact Tip
Limit portion size and pair with high-fiber vegetables or lean proteins.
🤔 FAQs about Besan
Can besan be included in a low-carb diet?
Besan is relatively high in carbs, so it's best to use it in moderation or opt for low-carb substitutes like almond or coconut flour.
How can I make besan dishes more diabetes-friendly?
Pair besan dishes with fiber-rich vegetables or lean protein sources to balance out the carb content and minimize blood sugar spikes.
Download the Full Metabolic Intelligence Report (PDF)
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