40 Chickpea Flour Recipes (Gluten-Free + Vegetarian) (2024)

FAQs

Is chickpea flour anti inflammatory? ›

Chickpea flour is also a terrific anti-inflammatory food, as consuming beans has been shown to have anti-inflammatory abilities and protective benefits against cancer — in particular cancer within the digestive tract, including colon, stomach and kidney cancer.

Yes, gram flour is gluten-free. Gram flour, also called besan, garbanzo flour, or chickpea flour, is made from ground chickpeas, which are naturally gluten-free. Chickpeas also have many names, including garbanzo beans, garbanzo, gram, Bengal gram, Egyptian pea, cici beans, chi chi beans and cece beans.

Chickpeas have a GI of 6, and snacks made from chickpea flour are thought to have a GI of 28–35. They're low-GI foods that would have a more gradual effect on blood sugar than white flour ( 20 , 21 ).

As chickpeas are high in fiber, they are considered to be a gut-friendly product as they promote the production of good bacteria in the gut. Fiber also supports bowel movements by increasing bulk and reducing hardness, aiding a better digestive process.

Additionally, it includes good fats and vitamin E, making it one of the greatest flours for weight loss. It's also gluten-free and high in magnesium, iron, and calcium. It supports weight loss by providing essential nutrients.

Beans and legumes: Beans not only help promote muscle health but then those stronger muscles can better help support the joints, which reduces the pain. The best choices in legumes include chickpeas, black-eyed peas, Anasazi, adzuki, and more.

By improving feelings of fullness, the study authors say that switching to a cellular chickpea blend in commercial bread recipes could help people stop overeating. As the flour doesn't cause as high a spike in blood sugar levels as normal white flour, it could also reduce the risk of obesity and type 2 diabetes.

Chickpea flour, often used in gluten-free chickpea options, is not low FODMAP as it contains high amounts of oligosaccharides. These can trigger digestive symptoms in individuals with FODMAP sensitivities.

Carbs. A cup of chickpea flour contains about 350 calories. Most of those calories come from carbohydrate, including 10 grams of carbs from fiber and 10 grams come from sugar. The remaining carbohydrate is starch.

The fiber content in chickpeas further exacerbates the issue. Fiber is essential for digestive health, but consuming too much at once can overwhelm the digestive system, leading to gas and bloating.

What is the healthiest flour for diabetics? ›

Uric acid accumulation

Chickpeas contain a chemical called purine, and when broken down these purines produce excess uric acid, which results in gout. Gout is a type of arthritis caused by the accumulation of uric acid crystals in the joints.

Researchers noted that because chickpea flour maintains the structure of its dietary fiber, creating a form of resistant starch, it takes longer to digest compared to wheat flour. This is similar to other types of “alternative flours” made from non-wheat sources, such as cassava, black beans, peas, and lentils.

It's a natural moisturizer and cleanser that can be used alone or in combination with other ingredients. It naturally moisturizes without stripping off the skin's natural oils. This prevents and cures dry and flaky skin. Using gram flour as a scrub will eliminate blackheads and whiteheads from your skin.

Quinoa flour is a good source of protein, fiber, iron, and unsaturated fat. Quinoa may be helpful for promoting digestive health, lowering inflammation, and reducing the overall risk of disease.

Anti-Inflammatory Foods:

Gluten-free whole grains: brown rice, wild rice, black rice, millet, amaranth, quinoa, gluten-free oats, and sorghum. Whole grain and nut flours: whole grain flours, almond flour, coconut flour, chickpea flour, quinoa flour.

Unlike grain flours, coconut flour contains a substantial amount of fat. This fat is primarily saturated and largely comprised of medium-chain triglycerides (MCTs), which may reduce inflammation and support healthy metabolism ( 1 , 2 ).

Beans such as chickpeas, black beans, red kidney beans, and lentils are high in fiber and phytonutrients, which reduce inflammation. They are an inexpensive and excellent source of protein, especially for vegetarians or vegans, and they're a low-glycemic carbohydrate. Aim to eat at least one cup of beans twice a week.