Chickpea flour, also known as gram flour or besan, is a gluten-free flour made from ground chickpeas. One cup (92.0 g) of chickpea flour provides about 356 calories.
In addition to being a good source of energy, chickpea flour is also nutrient-dense, with high amounts of protein, fiber, and essential vitamins and minerals.
In this article, we'll take a closer look at the nutritional profile and potential health benefits of chickpea flour, as well as some delicious recipes to try using this versatile ingredient.
The Calorie Count in 1 Cup of Chickpea Flour
As mentioned earlier, one cup of chickpea flour contains approximately 356 calories, making it a calorie-dense ingredient that can provide sustained energy. However, it's important to keep portion sizes in mind when using chickpea flour in recipes, as consuming too many calories can lead to weight gain.
Protein Content in Chickpea Flour
Chickpea flour is an excellent source of plant-based protein, with one cup providing around 20 grams of protein. This makes chickpea flour a popular ingredient among vegetarians and vegans, as it can help them meet their daily protein needs without relying on animal products.
How Much Fat is in Chickpea Flour?
One cup of chickpea flour contains about 6 grams of fat, most of which is unsaturated and therefore considered healthy. However, it's still important to moderate your intake of fat, as consuming too much can lead to weight gain and other health issues.
Fiber Content in Chickpea Flour
Chickpea flour is a good source of dietary fiber, with one cup providing about 10 grams of fiber. Fiber is important for digestive health, as well as for promoting feelings of fullness and preventing overeating.
Carbohydrate Content in Chickpea Flour
One cup of chickpea flour contains around 53 grams of carbohydrates, most of which are complex (i.e. made up of long chains of sugar molecules). Complex carbohydrates are considered healthier than simple carbohydrates (which are made up of just one or two sugar molecules), as they are broken down more slowly by the body and therefore provide sustained energy.
Vitamins and Minerals in Chickpea Flour
Chickpea flour is a nutrient-rich ingredient that contains high amounts of several vitamins and minerals, including: • Iron: One cup of chickpea flour contains about 5 milligrams of iron, which is important for maintaining healthy blood cells and preventing anemia. • Folate: One cup of chickpea flour provides about 282 micrograms of folate, a B-vitamin that helps the body produce DNA and form red blood cells.
Potential Health Benefits of Chickpea Flour
Chickpea flour is a versatile ingredient that offers several potential health benefits, including: • Digestive health: The fiber in chickpea flour can help promote regular bowel movements and prevent constipation. • Blood sugar control: Chickpea flour has a low glycemic index, meaning it doesn't cause a rapid spike in blood sugar levels. This makes it a good option for people with diabetes or those trying to manage their blood sugar levels.
Different Recipes Using Chickpea Flour
Chickpea flour is a versatile ingredient that can be used in a variety of different recipes, from sweet to savory. Here are a few recipes to try using chickpea flour: • Chickpea flour pancakes: Mix chickpea flour with water, salt, and any other desired seasonings, then cook in a non-stick pan until crispy and golden-brown.
Nutritional Comparison of Chickpea Flour with Other Flours
Compared to other flours, chickpea flour has a unique nutritional profile that offers several health benefits. Here's how chickpea flour compares to some other popular flours: • All-purpose flour: All-purpose flour is lower in protein and fiber than chickpea flour, and higher in calories and carbohydrates.
Chickpea Flour as Gluten-Free Alternative
For people with celiac disease or gluten intolerance, chickpea flour is a great alternative to wheat flour and other gluten-containing flours. Chickpea flour is naturally gluten-free, meaning it doesn't contain any of the proteins that can trigger an allergic reaction in people with celiac disease or non-celiac gluten sensitivity.
Chickpea flour is a nutritious ingredient that offers several health benefits, from being a good source of protein and fiber to helping regulate blood sugar levels.
5 Frequently Asked Questions About Chickpea Flour
1. What is chickpea flour?
Chickpea flour, also known as gram flour or besan, is a gluten-free flour made from ground chickpeas. It has a nutty flavor and is commonly used in Indian, Pakistani, and Middle Eastern cuisine.
2. What are the nutritional benefits of chickpea flour?
Chickpea flour is a good source of protein, fiber, and other essential nutrients like folate, iron, and magnesium. It is also low in carbohydrates and has a low glycemic index, making it a good option for people with diabetes or those trying to manage their blood sugar levels.
3. How is chickpea flour used in cooking?
Chickpea flour can be used as a substitute for wheat flour in many recipes, including pancakes, waffles, and baked goods. It can also be used to make savory dishes like falafel, pakoras, and socca (a type of French flatbread).
4. Is chickpea flour safe for people with gluten allergies or intolerances?
Yes, chickpea flour is gluten-free and safe for people with gluten allergies or intolerances. However, it is important to note that some chickpea flours may be processed in facilities that also process wheat, so it is important to read labels carefully if you have a severe gluten allergy.
5. Where can I buy chickpea flour?
Chickpea flour can be found at most health food stores and specialty grocery stores. It can also be purchased online through retailers like Amazon, Bob's Red Mill, and Thrive Market.