Chickpea flour; gram flour, besan It is known by different names such as. It forms the basis of Indian cuisine.
This easy-to-make flour at home has recently gained popularity around the world as a gluten-free alternative to wheat flour.
In the article "Benefits of chickpea flour", "What is the use of chickpea flour", "Making chickpea flour", "How to prepare chickpea flour" subject titles will be mentioned.
What is Chickpea Flour?
It is a pulse flour made from chickpeas. The raw one is slightly bitter, the roasted variety is more delicious. Chickpea flourIt is rich in carbohydrates, protein and fiber. It also does not contain gluten.
Nutritional Value of Chickpea Flour
This flour is packed with important nutrients. One cup (92 grams) Nutritional content of chickpea flour It is as follows;
Calories: 356
Protein: 20 grams
Fat: 6 grams
Carbs: 53 grams
Fiber: 10 grams
Thiamine: 30% of the Reference Daily Intake (RDI)
Folate: 101% of the RDI
Iron: 25% of the RDI
Phosphorus: 29% of the RDI
Magnesium: 38% of the RDI
Copper: 42% of the RDI
Manganese: 74% of the RDI
One cup chickpea flour (92 grams) contains slightly more folate than you need in a day. Also, iron, magnesium, phosphorus,Virgin and minerals such as manganese.
What Are the Benefits of Chickpea Flour?
Reduces the formation of harmful compounds in processed foods
Chickpea,polyphenol Contains beneficial antioxidants called. Antioxidants are compounds that fight unstable molecules in our body called free radicals, which are thought to contribute to the development of various diseases.
It is stated that plant polyphenols reduce free radicals in foods and reverse some of the damages they can cause in our body.
In addition, chickpea flour It has the ability to reduce the acrylamide content of processed foods. Acrylamide is an unstable food processing product.
It is found in high levels in flour and potato-based snacks. It is a potentially cancer-causing substance and can cause problems with reproductive, nerve and muscle function, and enzyme and hormone activity.
In a study comparing various types of flour chickpea flour, When heated, it produced the least amount of acrylamide. In another study, wheat and chickpea flour It has been observed that cookies made with a mixture of wheat flour contain 86% less acrylamide than those made with wheat flour alone.
Less calories than regular flour
1 cup (92 grams) chickpea flour caloriesCompared to wheat flour, it is about 25% less calories.
Keeps you fuller
Researchers say that legumes such as chickpeas and lentils reduce hunger.
Chickpea flour also reduces hunger. Although not all studies agree, some chickpea flour found a relationship between increased sense of satiety and fullness.
Affects blood sugar less than wheat flour
Chickpea flourThe amount of carbohydrates is half that of white flour. Thereforeglycemic index is low. The glycemic index (GI) is a measure of how quickly a food raises blood sugar.
White flour has a GI of about 70-85. Chickpea flourIt is thought that the snacks made from China have a GI of 28-35. It is one of the low-GI foods that has a more gradual effect on blood sugar than white flour.
Chickpea flourIt's packed with fiber because chickpeas itself are naturally high in this nutrient. One cup (92 grams) chickpea flourProvides about 10 grams of fiber - three times the amount of fiber in white flour.
Fiber offers many health benefits, and chickpea fiber in particular improves blood sugar.
Chickpeas alsoresistant starch It contains a type of fiber called. Resistant starch remains undigested until it reaches our large intestine, where it serves as a food source for healthy gut bacteria.
It reduces the risk of many diseases, including heart disease, type 2 diabetes, and colon cancer.
More protein than other flours
It is higher in protein than other flours, including white and whole wheat flour. While 1 cup of 92 grams of white flour has 13 grams of protein and 16 grams of protein in whole wheat flour, chickpea flour Provides 20 grams of protein.
Our bodies need protein to build muscle and recover from injury and disease. It also plays an important role in weight management.
High-protein foods keep you full longer, and our bodies need to burn more calories to digest these foods.
Chickpeas are an excellent source of protein for vegetarians and vegans because it contains 9 of the 8 essential amino acids.
It is gluten free
This flour is an excellent substitute for wheat flour. It has a better nutritional profile than refined flour as it provides more vitamins, minerals, fiber and protein, and contains fewer calories and carbohydrates.
Since it does not contain gluten like wheat, it is also suitable for people with celiac disease, gluten intolerance or wheat allergy.
Chickpea flourThe iron from beef is particularly helpful for vegetarians who cannot get their daily dose of iron from meat. In addition to preventing anemia, iron also plays a role in the production of red blood cells and helps to transport blood to all cells in the body. The mineral also improves metabolism and aids in energy production.
Prevents colorectal cancer
According to a study done in Mexico, chickpea flour May protect against colon cancer. Chickpea flourIt achieves this by reducing the oxidation of DNA and proteins and by inhibiting the functioning of beta-catenin, an important oncogenic (tumor-causing) protein in colon cancer.
According to the American Institute for Cancer Research, chickpea flour It also contains saponins and lignans that help prevent colon cancer.
Chickpea flour it also contains antioxidants such as flavonoids, triterpenoids, protease inhibitors, sterols and inositol. According to a study done in Turkey, eating legumes can have several beneficial physiological effects, one of which is the prevention of colon cancer.
Studies have also shown that countries with higher legumes consumption have a lower incidence of colorectal cancer.
A recent Portuguese study chickpea flour states that its consumption may inhibit the MMP-9 gelatinase protein, which is responsible for the progression of colorectal cancer in humans. Consuming more pulses may reduce the risk of colorectal adenoma, a type of tumor that forms in the colon tissue.
Prevents fatigue
Chickpea flourThe fiber in it can help prevent fatigue. Fiber slows digestion, which allows sugar to move much more slowly from the digestive tract into the bloodstream. This makes it less likely to develop a sugar spike after a meal.
One cup of cooked chickpeas contains about 12,5 grams of fiber, which is half the recommended daily intake.
Strengthens bones
Chickpea flour contains a lot of calcium. In addition, it also provides magnesium, a mineral that the body uses along with calcium to build strong bones.
Chickpea flourmagnesium includes. According to a report by Colorado Christian University, magnesium makes brain cell receptors happy. It also relaxes blood vessels, allowing more blood flow to the brain.
Chickpea flourcontains B vitamins and other phytonutrients that promote brain health. It also keeps blood sugar levels stable by providing an equal amount of glucose.
Fights allergies
Chickpea, Vitamin B6It is among the richest sources of nutrient and this nutrient supports the immune system.
Chickpea flour It also strengthens the immune system Vitamin A includes. Legumes also provide zinc, another immune-boosting nutrient.
Skin Benefits of Chickpea Flour
Helps treat acne
Chickpea flourThe zinc in it can fight infections that cause acne. Fiber stabilizes blood sugar levels. Unbalanced blood sugar levels can stress hormones, causing acne or acne. Chickpea flour can prevent it.
for acne chickpea flour You can make a perfect face mask with it. Equal amount chickpea flour and mix turmeric. Add one teaspoon each of lemon juice and raw honey to it. Mix in a bowl.
Apply this mask to your damp and make-up-free face and neck and leave it for 10 minutes. Rinse with lukewarm water. It may cause a slight orange color on the skin until the next wash.
Helps with tanning
4 teaspoons for tanning chickpea flour Mix 1 teaspoon of lemon juice with yogurt. Add a pinch of salt and mix to form a smooth paste. Apply the mask all over your face and neck and let it dry. Rinse with cold water. You can repeat this process every day before taking a bath.
Removes dead skin from skin
Also as a body scrub chickpea flour It can use and provides exfoliation of dead skin.
3 teaspoons to make chickpea flourMixing the flour with 1 teaspoon of oatmeal and 2 teaspoons of cornmeal. You can also add some raw milk. Mix it well. Apply this mask on your body and rub it in.
The scrub works very well and removes dead skin cells all over the body. It also removes excess sebum and dirt. You can use this mask in the bathroom.
Reduces oiliness
Chickpea flour Mix the yogurt and yogurt in equal amounts. Apply it on your face. Leave it on your face and wash it off after 20 minutes. This process cleanses the skin and reduces oiliness.
Removes fine facial hair
facial epilation a using chickpea flour it is very effective. Chickpea flour and fenugreek powder in equal amounts. Prepare a paste. Apply the mask on your face and let it dry and then wash it off.
for skin chickpea flour There are other ways to use it:
For Acne Scars
Chickpea flourMix a pinch of turmeric powder and 2 tablespoons of fresh milk to form a smooth paste; Apply evenly to the face and neck area. After 20-25 minutes, wash off with warm water to get glowing skin.
For Dry, Rough Skin
2-3 drops of fresh lemon juice 1 tablespoon chickpea flourMake a paste by mixing it with 1 teaspoon of milk cream or olive oil and ½ teaspoon of honey. Apply all over the face and rinse thoroughly with water when it dries naturally.
For Oily Skin
Beat an egg white and add 2 tbsp. chickpea flour make it a mask. Apply this mask for 15 minutes and wash off with cold water.
For Spotless Skin
Grind 50 grams of lentils, 10 grams of fenugreek seeds and 2-3 parts of turmeric into a powder and store in a container. Use this powder sparingly with some milk cream and wash your face with it regularly instead of soap.
Put some in a bowl to clean the hair chickpea flour add. Add some water and mix until you get a smooth paste. Apply the paste to your damp hair. Let it stay 10 minutes. Then rinse with water. You can apply this every 2 to 3 days.
Helps hair growth
Chickpea flourThe protein in it can benefit hair. You can use flour the same way you use it to clean your hair.
for long hair chickpea flourMix it with almond powder, curd and a teaspoon of olive oil. For dry and damaged hair, add 2 capsules of vitamin E oil. Apply to hair and rinse with cold water after drying. Repeat twice a week.
Fights dandruff
6 tablespoon chickpea flourMix it with the required amount of water. Massage this mask into the hair and leave it for 10 minutes. Rinse with cold water.
Nourishes dry hair
2 tablespoon chickpea flour and water, add 2 teaspoons of honey and 1 teaspoon of coconut oil and mix. You can also add a few drops of essential oil if you want.
Massage this shampoo into damp hair while in the shower. Let it sit for a few minutes and then rinse it off with lukewarm water.
How is Chickpea Flour Made?
Making chickpea flour at home It is quite easy.
How to make chickpea flour at home?
- If you want the flour to be roasted, place the dried chickpeas on oiled paper and roast at 10 ° C for about 175 minutes or until golden brown. This process is optional.
Mash the chickpeas in a food processor until a fine powder is formed.
Sift the flour to separate large chunks of chickpeas that are not milled enough. You can throw these pieces away or re-shoot them in the food processor.
- for maximum shelf life, chickpea flourStore it at room temperature in an airtight container. This way it will last for 6-8 weeks.
What to Do with Chickpea Flour?
- It can be used instead of wheat flour in pastries.
- It can be used with wheat flour.
- It can be used as a thickener in soups.
- It can be used as a crepe material.
What are the Side Effects of Chickpea Flour?
Digestive problems
Some people may experience stomach cramps and intestinal gas after consuming chickpeas or flour. If consumed in excess, diarrhea and abdominal pain may also occur.
legume allergy
Those who are sensitive to legumes, chickpea flourshould avoid.
As a result;
Chickpea flourIt is full of healthy foods. It is a great alternative to wheat flour as it is low in carbohydrates and calories and rich in protein and fiber.
Studies show that it may have antioxidant potential and reduce levels of the harmful compound acrylamide in processed foods.
It has similar culinary properties to wheat flour and is suitable for people with celiac disease, gluten intolerance or wheat allergy.
