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For those with diabetes, it is important to keep their blood sugar levels regulated. Even though factors like body weight, activity, stress, and genetics play a role in regulating blood sugar, it is important to follow a healthy diet—critical for type 2 diabetes management. Experts say even though some foods, including those high in added sugar and refined carbs, contribute to blood sugar fluctuations, others can optimize blood sugar regulation while promoting overall health.

Besan ka chilla is a popular Indian breakfast—delicious as well as nutritious. But does it keep your blood glucose levels intact?

Besan or chickpea flour is a great source of carbohydrates. However, according to experts, too much of it can also affect blood sugar levels. However, studies suggest protein intake of 20-30 per cent of total daily energy intake can be beneficial by improving glycemic control and aiding in satiety.

It improves blood sugar control and reduces the risk of type 2 diabetes.

Besan chilla or a pancake is a wholesome breakfast dish loaded with protein, dietary fibre, iron, and zinc. According to the USDA, chilla is also relatively low in calories, with about 387 calories per 100 grams. Chilla is also high in fibre which regulates blood sugar levels. Apart from that, soluble fibre also slows down glucose absorption into the bloodstream, thereby improving insulin sensitivity.

According to studies, those with diabetes who consumed a diet high in chickpeas had lower blood sugar levels. In addition, they had improved cholesterol levels compared to those who consumed a diet low in chickpeas.

Since it is also a low glycemic index food, besan also gets absorbed slowly in your body, causing a slower rise in blood sugar levels. As a result, it can be helpful for people with type 2 diabetes. However, they need to manage their blood sugar levels to prevent complications.

It is important to note that besan is also high in carbohydrates and can affect blood sugar levels, so it should be consumed in moderation as part of a balanced diet.

The glycemic index, or GI, is a scale that measures how quickly food raises blood sugar levels. Foods are ranked on a scale of 0 to 100, with foods that have a high GI causing a rapid rise in blood sugar. Foods with a high GI are rapidly absorbed and digested. As a result, it leads to a rapid spike in blood sugar levels. In contrast, foods with a low GI are absorbed and digested more slowly. Subsequently, it leads to a gradual rise in blood sugar levels.

According to experts, the glycemic index of besan is relatively low with a value of around 35. It means that it is absorbed and digested slowly, leading to a slower increase in blood sugar levels. However, the exact GI of besan will depend on the dish type and the preparation method.

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