Chickpea flour, also called gram, besan, or garbanzo bean flour, is an excellent replacement for refined wheat flour. It typically contains fewer carbs and calories while offering more protein and fiber. Some research also suggests it may possess antioxidant activity.
Used in Indian cuisine for generations, chickpea flour is commonly made from a variety known as Bengal grams.
Chickpeas are adaptable legumes with a subtle, nutty flavor, and you can easily produce chickpea flour at home. Lately, it has become more popular worldwide as a gluten-free option to wheat flour.
Below are nine benefits of using chickpea flour.
1. Abundant in vitamins and minerals
Chickpea flour is rich in essential nutrients.
One cup (92 grams) of chickpea flour contains:
- 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 (92 grams) of chickpea flour provides slightly more folate than the daily recommended amount. Folate is crucial for preventing neural tube defects during pregnancy.
In an observational study including over 16,000 women, infants born to mothers who consumed flour fortified with extra folate and other vitamins had 68% fewer neural tube defects than those whose mothers used non-fortified flour.
The women using fortified flour also showed 26% higher blood folate concentrations than the control group.
Chickpea flour naturally contains nearly double the folate of an equal portion of fortified wheat flour.
Moreover, it’s an excellent source of several minerals like iron, magnesium, phosphorus, copper, and manganese.
Summary Chickpea flour is packed with vitamins and minerals; 1 cup (92 grams) supplies 101% of the RDI for folate and more than a quarter of daily needs for several other nutrients.
2. May lower the formation of harmful compounds in processed foods
Chickpeas are a source of beneficial antioxidants called polyphenols.
Antioxidants neutralize unstable molecules known as free radicals, which may contribute to various diseases.
Plant polyphenols, in particular, have been shown to reduce free radicals in foods and mitigate some of the damage they can cause in the body.
Additionally, chickpea flour is being investigated for its potential to reduce acrylamide levels in processed foods.
Acrylamide is a byproduct of certain food-processing methods and can be present in high concentrations in flour- and potato-based snacks.
It’s a substance with potential carcinogenic properties and has been associated with reproductive, nerve, and muscle issues, as well as disruptions in enzyme and hormone activity.
In one study comparing various flours, chickpea flour produced one of the lowest acrylamide amounts when heated.
Researchers also discovered that coating potato chips with a chickpea batter lowered acrylamide formation compared to chips treated with antioxidants from oregano and cranberry (9).
Another study found that shortbread cookies made with a blend of wheat and chickpea flour contained 86% less acrylamide than cookies made solely with wheat flour (10).
Summary Chickpeas provide antioxidants and may help combat free radicals. Incorporating chickpea flour into processed products appears to reduce their acrylamide content.
3. Lower in calories than standard flour
Chickpea flour is a useful alternative to wheat flour if you want to lower calorie intake.
Compared with the same portion of refined wheat flour, 1 cup (92 grams) of chickpea flour contains about 25% fewer calories, making it less energy-dense.
Energy density and portion size have been widely studied for their impact on weight control.
Experts suggest that keeping your usual portion sizes while choosing lower-calorie foods is a more effective weight-loss strategy than simply eating smaller amounts.
In a 12-week randomized trial with 44 overweight adults, participants told to eat more lower-calorie foods lost 4–8 pounds (1.8–3.6 kg) more than those given more complex dietary guidance.
Thus, swapping wheat flour for chickpea flour may help reduce calories without changing the amount you eat.
Summary Chickpea flour contains about 25% fewer calories than white flour, making it a lower energy-dense option. Eating more low-calorie foods can help cut calorie intake while keeping portion sizes the same.
4. May increase satiety compared with wheat flour
Scientists have long hypothesized that legumes, such as chickpeas and lentils, can blunt hunger.
A 2014 review reported that adding legumes to the diet increased post-meal fullness by 31%.
Chickpea flour itself may reduce appetite. Although study results are mixed, some research found that consuming chickpea flour was linked to greater feelings of fullness.
One mechanism may be the regulation of the hunger hormone ghrelin — lower ghrelin is associated with increased satiety.
In an observational trial of 16 women, those who ate a pastry containing 70% white flour and 30% chickpea flour had lower ghrelin levels than women who ate a pastry made entirely of white flour.
However, additional research is required to clearly define chickpea flour’s effects on appetite and hunger-related hormones.
Summary Chickpea flour may help reduce hunger by affecting ghrelin levels, though more studies are necessary to confirm this effect.
5. Impacts blood sugar less than wheat flour
Chickpea flour contains roughly half the carbohydrates of white flour and may therefore influence blood sugar differently.
The Glycemic Index (GI) measures how quickly a food converts into sugars that can raise blood glucose.
Pure glucose has a GI of 100, the fastest for raising blood sugar. White flour has a GI near 70.
Chickpeas themselves have a GI of about 6, and snacks made from chickpea flour are estimated to have a GI around 28–35. These low-GI foods tend to cause a slower rise in blood sugar than white flour.
Two small observational studies involving 23 people in total found that consuming foods made with chickpea flour resulted in lower blood sugar levels compared to foods made with white or whole-wheat flour.
Another study in 12 healthy women showed that whole-wheat bread containing 25–35% chickpea flour raised blood sugar significantly less than white bread or 100% whole-wheat bread.
Still, larger and more thorough studies are needed to fully understand how chickpea flour affects blood glucose.
Summary Chickpea flour is a low-GI ingredient that typically produces a gentler blood sugar response. Small studies found reduced blood glucose after eating products made with chickpea flour versus wheat-based items, but more research is warranted.
6. High in fiber
Chickpea flour is abundant in fiber, consistent with chickpeas’ naturally high fiber content.
One cup (92 grams) of chickpea flour supplies about 10 grams of fiber — roughly three times the fiber in white flour.
Fiber delivers many health advantages, and the fiber in chickpeas has been linked to improvements in blood lipid profiles.
In a 12-week trial with 45 adults, consuming four 10.5-ounce (300-gram) cans of chickpeas per week, without other dietary changes, lowered total cholesterol by 15.8 mg/dl. The benefit was likely due to the chickpeas’ fiber.
Another study in 47 adults showed that consuming chickpeas for five weeks reduced total cholesterol by 3.9% and LDL (bad) cholesterol by 4.6% compared with wheat consumption.
Chickpeas also contain resistant starch, a form of fiber. In research assessing resistant starch in various foods, roasted chickpeas were among the top sources alongside unripe bananas.
Depending on processing, chickpeas can contain up to 30% resistant starch. One analysis found that chickpea flour made from precooked chickpeas had 4.4% resistant starch.
Resistant starch resists digestion until it reaches the large intestine, where it feeds beneficial gut bacteria. It has been associated with reduced risks of conditions like heart disease, type 2 diabetes, and colorectal cancer.
Summary Chickpea flour is rich in fiber, which may help improve blood lipid levels. It also contains resistant starch, a type of fiber linked to several health benefits.
7. Higher protein content than many other flours
Chickpea flour has more protein than many other flours, including both white and whole-wheat varieties.
A 1-cup (92-gram) serving of chickpea flour supplies 20 grams of protein, compared with 13 grams in white flour and 16 grams in whole-wheat flour.
Protein is essential for building muscle and recovering from illness or injury, and it also supports weight control.
High-protein foods promote greater satiety and require more energy to digest.
Additionally, adequate protein intake helps preserve lean muscle mass, which is important during weight loss.
For vegetarians and vegans, chickpeas are an excellent protein source, providing eight of the nine essential amino acids. The remaining amino acid, methionine, is abundant in other plant foods like baby lima beans.
Summary Chickpea flour contains more protein than wheat flour, which can help reduce hunger and increase calorie expenditure from digestion. It’s an excellent plant-based protein source, offering nearly all essential amino acids.
8. Excellent substitute for wheat flour
Chickpea flour serves as a nutritious replacement for wheat flour.
It offers a superior nutrient profile versus refined flour, supplying more vitamins, minerals, fiber, and protein while delivering fewer calories and carbs.
Because it’s wheat-free, it’s suitable for people with celiac disease, gluten sensitivity, or wheat allergy. If cross-contamination is a concern, choose products labeled as certified gluten-free.
It performs similarly to refined flour in many baked and fried applications.
Chickpea flour is dense and can somewhat imitate gluten’s structural and chewy properties in cooked goods.
In research to create gluten-free bread, a blend of three parts chickpea flour to one part potato or cassava starch proved ideal, though bread made solely from chickpea flour was still acceptable.
Replacing 30% of wheat flour with chickpea flour in a cookie recipe increased nutrient and protein content while preserving a pleasant taste and appearance.
Summary Chickpea flour is a versatile substitute for wheat flour, behaving similarly in recipes. It’s a solid option for people with celiac disease, gluten sensitivity, or wheat allergy.
9. Simple to prepare at home
Making chickpea flour at home is straightforward. You only need dried chickpeas, a baking sheet, a food processor, and a sieve.
Steps to make your own chickpea flour:
- If you prefer roasted chickpea flour, spread dried chickpeas on a baking sheet and roast in the oven about 10 minutes at 350°F (175°C) or until they turn golden. This is optional.
- Grind the chickpeas in a food processor until they become a fine powder.
- Sift the flour to remove any larger chickpea fragments. Discard these or reprocess them.
For the longest shelf life, store chickpea flour at room temperature in an airtight container; it will keep for about 6–8 weeks.
Chickpea flour can be used in many ways:
- as a wheat flour substitute in baking
- blended with wheat flour to boost the nutritional value of baked goods
- as a natural thickener for soups and curries
- to prepare traditional Indian dishes like pakora (vegetable fritters) or laddu (small sweet treats)
- to make pancakes or crepes
- as a light, airy coating for fried foods
Summary It’s easy to make chickpea flour at home with dried chickpeas and basic kitchen tools. Chickpea flour has many culinary uses.
The bottom line
Chickpea flour is nutrient-dense and makes an excellent replacement for refined wheat flour, being lower in carbs and calories yet higher in protein and fiber.
Evidence suggests it may provide antioxidant benefits and could lower levels of the harmful compound acrylamide in processed foods.
It behaves similarly to wheat flour in many cooking applications and is appropriate for those with celiac disease, gluten sensitivity, or wheat allergy.
Chickpea flour is a tasty, nutritious, and easy swap to enhance the healthfulness of your meals.
You can find chickpea flour in stores and online, or you can make it yourself at home.
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