Chickpea flour, also known as garbanzo bean flour, gram flour, or besan, is a flour made from ground chickpeas.
Chickpea flour has several potential health benefits, including:
- Good source of plant-based protein: Chickpea flour is a good source of plant-based protein, which is important for building and repairing tissues in the body. According to a study published in the Journal of Food Science and Technology, chickpea flour contains about 20% protein on a dry weight basis (1).
- May help with blood sugar control: The high fiber and protein content in chickpea flour may help to slow down the digestion of carbohydrates and prevent rapid spikes in blood sugar levels. A study published in the journal Nutrients found that consuming chickpeas improved glucose control and insulin sensitivity in people with type 2 diabetes (2).
- Gluten-free alternative: Chickpea flour is naturally gluten-free, making it a good alternative to wheat flour for people with celiac disease or gluten sensitivity. A review published in the Journal of Food Science and Technology notes that chickpea flour can be used as a substitute for wheat flour in a variety of recipes, including bread, pasta, and baked goods (3).
- Rich in vitamins and minerals: Chickpea flour is a good source of important vitamins and minerals, including iron, zinc, magnesium, and folate. A study published in the journal Food Science and Human Wellness found that chickpea flour is a rich source of bioavailable iron, which is important for preventing iron deficiency anemia (4).
- Shittu, T.A. et al. (2010). Chemical composition and pasting properties of chickpea flour as influenced by processing. Journal of Food Science and Technology, 47(1), 44-50. doi: 10.1007/s13197-010-0014-3
- Thompson, S.V. et al. (2019). Chickpea supplementation improves glucose regulation in participants with prediabetes. Nutrients, 11(5), 1018. doi: 10.3390/nu11051018
- Verma, A.K. et al. (2015). Gluten free products from chickpea (Cicer arietinum L.): a review. Journal of Food Science and Technology, 52(2), 588-596. doi: 10.1007/s13197-013-1177-9
- Kumar, A. et al. (2018). Nutritional composition and iron bioavailability of fortified chickpea flour (Cicer arietinum L.). Food Science and Human Wellness, 7(3), 197-204. doi: 10.1016/j.fshw.2018.06.004
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