Buzz
Chickpea flour offers higher protein and fiber content compared to regular white flour. However, while the recent buzz about its health benefits is enticing, it's important to be aware of the potential downsides.
What’s the fuss surrounding chickpea flour?
Some headlines suggest chickpea flour may help lower the risk of type 2 diabetes, referencing a recent study. The study found that buns made from a specific type of chickpea flour caused a smaller rise in blood glucose than those made from regular white flour.
However, the chickpea flour used in the study was not the same kind you typically find at the grocery store (often labeled gram flour or besan). It was specially processed to maintain the integrity of the plant cells.
Cell walls contain fiber, and plant starch is enclosed within them. When consuming whole foods (such as actual chickpeas), your body needs more time to break down the starch inside. But grinding these cells into flour makes the starch more accessible and quicker to digest.
The study showed that this specific type of chickpea flour, which keeps the plant cells intact (brand name PulseON), slowed digestion slightly for the participants. This can be beneficial for those managing type 2 diabetes or prediabetes. The study did not examine the common grocery store variety of chickpea flour.
So, what about regular chickpea flour?
Even though this study may have sparked your curiosity about regular chickpea flour, the good news is that store-bought versions are still rich in protein and fiber, making them a great addition to a healthy diet. Here’s how the nutrition facts compare:
A cup of chickpea flour (92 grams) provides:
356 calories
21 grams of protein
6 grams of fat
53 grams of carbs, including 10 grams of fiber
For comparison, a cup of all-purpose white flour (125 grams) contains:
455 calories
13 grams of protein
1 gram of fat
95 grams of carbs, including 3 grams of fiber
Meanwhile, a cup (120 grams) of whole wheat flour offers:
408 calories
16 grams of protein
3 grams of fat
86 grams of carbs, including 13 grams of fiber
Chickpea flour has more protein than both types of wheat flour, though it contains slightly less fiber than whole wheat. It also has fewer calories per cup. If you like the nutritional comparison and are open to trying a different flavor, chickpea flour might be worth experimenting with.
How to incorporate chickpea flour
When you search for “chickpea flour” recipes, you’ll mostly find American-style dishes where it’s used as a substitute for other ingredients—like these vegan frittatas that don’t include any eggs. On the other hand, searching for “besan” will bring up Indian recipes, such as these, with its traditional role in making pakora (fried dough filled with vegetables or meat).
If you’re thinking of baking with it, you can swap some chickpea flour for regular wheat flour, but make sure to use a recipe that addresses the texture differences. You might need to add wheat gluten or combine different types of flour. Just be cautious, as a sudden increase in fiber could cause digestive discomfort, so gradually adjust to the new ingredients.
