Gram Flour And It's Many Health Benefits

Chickpeas, or garbanzo beans, are famous for salads and hummus. Indian recipes extensively use chickpeas and the flour made from grinding chickpeas (gram flour), which is a popular legume and flour in Indian cooking.

Gram flour often reminds us of potato or onion fritters and the joys of eating them when it rains—our moms serving them fresh from the frying pan! Not only fried food but gram flour can also be used in other healthy recipes. Since gram flour is gluten-free and rich in fiber and protein, it is an excellent option for people who want to eat healthy and avoid wheat or refined flour.

What Is Gram Flour?

Gram flour is a flour similar to chickpea flour, made from yellow gram lentils (split chickpeas). It is a staple flour in India used in many recipes and has recently gained popularity worldwide for its gluten-free and high-nutrition properties. Gram flour is low in carbs and calories but high in protein and fiber, making it ideal for making a variety of dishes.

Nutrition Facts

The nutrition of gram flour is much higher than that of regular or refined wheat flour. Gram flour is a better choice for people who are into fitness and healthy eating. Some of the nutritional facts about gram flour are:

Benefits

There are numerous benefits of gram flour:

1. It is Rich in Vitamins and Minerals

   Gram flour is packed with vitamins and minerals such as iron, phosphorus, magnesium, and copper. It also helps prevent spinal cord defects during pregnancy.

2. It May Reduce the Formation of Harmful Compounds in Processed Foods

   Gram flour is high in antioxidants and can also reduce the acrylamide content of processed food. Acrylamide is a by-product of processed food and has cancer-causing properties. It can also affect reproduction, nerve and muscle function, and enzyme and hormonal activities in humans.

3. It has Fewer Calories Than Regular Flour

   A cup of gram flour has 25% fewer calories than a cup of wheat flour. Foods low in calories help with weight loss and weight management. So, gram flour is a great substitute for wheat flour if you want to reduce weight or monitor your calorie intake.

4. It Maybe More Filling Than Wheat Flour

   Gram flour makes you feel fuller after a meal. By eating gram flour roti or tortillas instead of wheat roti, you can stay fuller for longer.

5. It Affects Blood Sugar Less Than Wheat Flour

   Gram flour has half the amount of carbs as wheat flour and a much lower GI (Glycemic Index). GI measures how much a specific food item increases your blood sugar levels. It is always a smarter choice to eat food with low GI levels. Gram flour has a GI of about 6 to 10, while wheat flour has a GI of about 70.

6. Gram Flour is Packed With Fiber

   Since chickpeas are naturally high in fiber, gram flour is also high in fiber. Chickpea fiber helps improve blood fat levels. Gram flour also has resistant starch, which has many health benefits, such as reduced risk of cancer, type 2 diabetes, and heart conditions.

7. It is Higher in Protein Than Other Flours

   The protein content of gram flour is much higher than wheat flour's. Thus, it will keep you full longer and help you burn more calories. Protein is needed in our body to build muscles and recover from illness; gram flour is an excellent source of protein, especially for vegetarians.

8. Great Substitute for Wheat Flour

   Gram flour has more nutrients, minerals, fiber, and protein than wheat flour and less carbs and GI. It is also gluten-free. This makes it an excellent substitute for wheat flour and can be used to make baked items, rotis, tortillas, etc.

How to Make Gram Flour?

Making gram flour at home is an easy process. You only need a good quality food processor and chickpeas. Gram flour can be made from dried raw or roasted chickpeas; the roasted one is more flavourful. The steps to make gram flour are:

1. Soak the chickpeas for around 8-10 hours or overnight.
2. Dry or dehydrate the soaked beans completely.
3. Once thoroughly dried, grind the chickpeas in a food processor.
4. Sieve the grounded chickpea flour to remove any lumps, and grind again.
5. The gram flour is ready; you can store it in an airtight container for up to 2 months.

What Can Be Made with Gram Flour?

Gram flour is used to make many different items at home, and all dishes turn out tasty and healthy. Some of the things you can make using gram flour are:

• Flatbread

  Make easy gluten-free flatbread from gram flour in no time!

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• Binder for fritters and veggie burgers
• Batter for deep-frying foods, like pakoras.
• Pancakes and waffles
• Cakes, quick breads, and muffins
• Crackers
• Falafel
• Chickpea flour pizza crust

Frequently Asked Questions

1. Can you use gram flour for baking?

   Yes, gram flour can be used to bake many things, such as falafel, pizza crusts, pancakes, and crackers. It is a great substitute for wheat and refined flour in baking. Just read the recipes carefully, and if necessary, add another gluten-free flour or eggs to help the item rise better.

2. How should I store the flour?

   Always store gram flour in an airtight container away from direct sunlight. To prolong its shelf life, you can also put it in the fridge or freezer.

3. Is gram flour heavy to digest?

   Gram flour is generally easier to digest than other flours, like wheat or refined flour, as it is high in fiber and protein. However, it might be difficult to digest for some people with digestive problems.

Conclusion

Gram flour is a smart choice for people who want to manage their health and wealth. Using gram flour, you do not need to give up on rotis, pancakes, or pizzas. Its many health benefits and nutrition-rich properties make it an ideal choice for many recipes. Home-cooked meals are always a better option than eating out, and by making easy and tasty food at home using healthier ingredients like gram flour, you and your family can meet your health goals.