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https://www.bluecircle.foundation/food/besan-flour

Besan flour

CARBS

58g

PROTEINS

22g

FATS

6.7g

Besan flour, also known as chickpea flour, is moderately high in carbohydrates and may not be ideal for a strict low-carb diet aimed at managing diabetes.

Quantity: 100g

Glycemic Index: 44

Glycemic Load: 25

Fiber: 11g

Key Nutrients: Fiber, protein, B vitamins, iron

Health Impact: Besan flour has a moderate glycemic index and load, which can lead to significant blood sugar spikes in individuals with diabetes, especially if consumed in large quantities.

💉 Suggested Bolus

Consider pre-bolusing or using a dual-wave bolus if using insulin to manage diabetes.

🍽️ Best Paired With (Veg)

Paneer – High in protein and fat, helps to slow down the absorption of carbohydrates.
Avocado – Rich in healthy fats and fiber, it can help to moderate blood sugar spikes.
Spinach – Low in carbs and high in fiber, helps in maintaining stable blood sugar levels.

🍽️ Best Paired With (Non Veg)

Chicken breast – Lean protein that aids in slowing carbohydrate absorption and stabilizing blood glucose levels.
Eggs – High in protein and fats, they help to balance blood sugar levels when combined with carbs.
Salmon – Rich in omega-3 fatty acids and protein, supports overall blood sugar management.

🥄 Smart Substitutes

Almond flour – Lower in carbs and higher in fat, which can help maintain a steadier blood sugar level.
Coconut flour – Has a lower glycemic index and is rich in fiber, aiding in blood sugar control.
Flaxseed meal – Very low in carbohydrates and high in omega-3 fatty acids, which can improve glycemic control.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as besan flour has a moderate glycemic index and absorbs more slowly than refined flours.
30–60 min: A gradual increase in blood sugar could be observed, depending on the amount consumed and what it's paired with.
2–3 hr: Blood sugar levels should begin to stabilize, especially if the besan flour was used in a recipe with other low-carb, high-fiber ingredients.

“Many in the low-carb diabetes community find that incorporating besan flour in moderation, especially in recipes combined with high-fiber and high-protein ingredients, can help manage post-meal blood sugar spikes effectively.”
— BCDF community member

🧠 Lowering Impact Tip

Combine with high-fiber, low-carb ingredients and healthy fats to slow digestion and reduce blood sugar spikes.

🤔 FAQs about Besan flour

Is besan flour suitable for a keto diet?

Besan flour, while lower in carbs than traditional wheat flour, still contains carbs and may not be suitable for a strict keto diet but can be used in moderation depending on individual carb limits.

Can besan flour be used in every meal?

While besan flour is versatile, it's important to balance its use with other low-carb ingredients to maintain blood sugar levels.

How does besan flour affect blood sugar compared to white flour?

Besan flour has a lower glycemic index than white flour, leading to less dramatic blood sugar spikes and a more gradual increase.

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