Besan chilla and blood sugar levels: Experts explain the link

“This is approximately 400 calories. Let’s see what happens,” said Sehgal.

After a few hours, the blood glucose only spiked by 16 mg. “That is so good. It only took 1.5 hours for my blood sugar levels to come back to normal,” he added. The result is good because besan is high in protein and fibre and has a low glycaemic index. “Plus, it’s very tasty,” said Sehgal.

 

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However, not long ago, metabolic health coach Karan Sarin also tested the effect of one besan chilla (made with 50 grams of flour and cooked in ghee) on his blood sugar levels.

According to him, the spike was over 40 points. “It should have been below 30 points. What worries me is I eat 2 besan ka chilla usually, which means even greater spike,” said Sarin.

 

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Intrigued by these conflicting results, we decided to investigate what actually happens to our blood sugar levels.

Dr K Hemanth Kumar, consultant – surgical gastroenterology, GI Oncology & HPB, robotic surgery, Manipal Hospital Old Airport Road, said that the glycemic index (GI) is a commonly used parameter that helps measure how quickly different foods can increase blood sugar levels. The ranking follows a scale of 0 to 100, and foods with a high GI cause a rapid rise in blood sugar. “For people with diabetes, high GI foods can make it harder to control their diabetes,” said Dr Kumar.

Is your blood sugar levels spiking after eating specific foods? (Source: Freepik)

Jinal Patel, dietician, Zynova Shalby Hospital, Mumbai, said that besan has a low glycemic index, which means it doesn’t cause rapid spikes in blood sugar levels when consumed. “Besan is rich in protein and tends to slow down digestion and the absorption of carbohydrates, which helps control blood sugar levels. Besan is also known to have fibre, aiding in slowing down digestion and helping maintain steady blood sugar levels,” said Patel.

Besan contains complex carbohydrates that are digested slowly without raising blood sugar levels. “It is also known to have folate, iron, and magnesium, which can contribute to overall health and potentially improve insulin sensitivity,” said Patel.

Here are some tips from Dr Kumar for eating besan chilla and managing blood sugar:

Pair with protein
Add psyllium husk
Pair with vegetables
Pair with chutneys

What to note?

Besan chilla is nutritious, but its relatively high sodium content may affect patients with high blood pressure.

“Some people might be allergic to besan, especially if they’re sensitive to legumes. Too much consumption of besan (gram flour) can lead to bloating and gas. While people with diabetes can include besan in their daily diet, it should be consumed in moderation as part of a balanced diet. Please remember to follow these: portion control, balanced meals, and variety in the diet,” said Dr Kumar.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.