Besan chilla is a healthy and delicious breakfast option popular in India. It is a pancake made with gram flour (besan) which is rich in fibre and makes the dish nutritious. But cooking the besan reduces the fibre content of the chilla and makes it carb dense. This can lead to an increase in blood glucose levels. Additionally, adding rice/rice flour to the dish increases its glycemic index (GI), leading to hyperglycemia.
Stabilising glucose levels with Besan Chilla
• Consider pairing it with protein and fibre-rich items like vegetables since cooking the besan reduces the fibre content of the chilla. Fibre combined with protein decreases glucose uptake and helps lower blood glucose spikes.
• Consider having multiple sources of proteins aside from vegetables, including yoghurt, beans, pulses or tofu. This ensures you don’t miss out on any essential amino acids.
• Try reducing the portion of rice. Rice has a high GI and thus can cause hyperglycemia.
Besan Chilla is a healthy breakfast option, but it is possible to make it even more beneficial. Reducing the portion of rice intake and adding multiple protein sources to the chilla, such as vegetables, yoghurt, beans, and tofu, replenishes its fibre content and makes it protein-rich. That would change the GI of the meal leading to more excellent glucose stability.
