Besan vs Oats: In the world of food and diets, things are not always as they seem. Some foods, like oats, are hailed as health superstars, while others are often overlooked. Oats, for instance have gained immense popularity as a healthy choice. They are marketed as a quick and easy way to boost your well-being. But are they really as beneficial as they appear?
On the flip side, besan has been a dietary staple in our Bharat for generations, recommended by ancient shastras and passed down through our elders. Yet, it doesn’t enjoy the same spotlight in today’s trendy diet world.
Welcome everyone, and we’ll explore why oats are in the limelight and whether they deserve the attention. At the same time, we’ll dig into the reasons why besan, despite its historical significance, doesn’t get the recognition it should. Join us as we unravel the stories of these two foods, navigating through the complex world of nutrition to find out what’s genuinely good for our health.
Oats – The not so healthy stalwart!
Oats have gained quite a reputation as the go-to choice for health-conscious individuals. They’re often hailed as the “effective weight cutter” by many nutritionists. And indeed, there are several reasons why oats are considered a healthy dietary option.
One of the key reasons for oats’ popularity is their rich dietary fiber content. In fact, oats offer roughly 10 grams of fiber per 100 grams, making them an excellent choice for those looking to boost their fiber intake. Fiber helps with digestion and can contribute to a feeling of fullness, which may aid in weight management.
Additionally, oats are packed with antioxidants, including avenanthramides. These antioxidants have heart-protective properties, potentially reducing the risk of cardiovascular diseases.
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Another noteworthy component of oats is beta-glucans, which are known to boost the immune system. They also play a role in promoting that feeling of fullness we mentioned earlier, which can help control appetite and calorie intake.
However, are oats truly the nutritional superheroes they’re often made out to be? The answer isn’t entirely straightforward.
To begin with, while oats are a good source of complex carbohydrates and fiber, they’re not calorie-free. If you consume large quantities of oats without considering your overall calorie intake, it can lead to weight gain over time, which isn’t conducive to good health.
Furthermore, oats are carbohydrate-rich, which might not align with the preferences of individuals on low-carb or ketogenic diets. Such diets aim to minimize carbohydrate intake to avoid spikes in blood sugar levels, especially in those with diabetes or insulin resistance.
Another factor to consider is phytic acid, an antinutrient found in oats. Phytic acid can bind to essential minerals like calcium, iron, and zinc, reducing their absorption in the body. Overindulgence in foods rich in phytic acid can potentially lead to mineral deficiencies over time.
Moreover, while oats themselves are gluten-free, they are often processed in facilities that handle gluten-containing grains like wheat. This can result in cross-contamination, making certain oats unsuitable for individuals with celiac disease or gluten sensitivity.
Lastly, despite the benefits of fiber, consuming excessive amounts of high-fiber foods like oats may lead to digestive discomfort, including gas, bloating, and diarrhea—especially if your body isn’t accustomed to a high-fiber diet.
It’s important to remember that individual responses to foods can vary widely. What’s healthy for one person may not be the same for another. Some individuals may experience digestive discomfort or other side effects when consuming oats. Therefore, it’s wise to approach oat consumption with moderation and consider your unique dietary needs and sensitivities.
Besan – The dark horse of balanced diets
On the other hand, Besan, also known as gram flour, is indeed a highly nutritious and versatile ingredient that offers numerous health and dietary benefits. However, despite its many advantages, it often remains underrated for several reasons:
- Lack of Awareness: One of the primary reasons besan is underrated is simply a lack of awareness. Many people are not familiar with this ingredient or its potential benefits, especially in regions where it is not a staple in the diet.
- Cultural Preferences: Dietary habits and cultural preferences play a significant role in the popularity of ingredients. In some regions, besan might not be traditionally used as frequently as other flours or grains, leading to a lack of familiarity with its benefits.
- Competition from Other Flours: Besan competes with a wide variety of flours like wheat, rice, and corn, which are more commonly used in cooking. These flours are well-established and deeply ingrained in many cuisines, making it harder for besan to gain recognition.
- Taste and Texture: Besan has a distinctive taste and texture that may not appeal to everyone. Some people find its slightly nutty and earthy flavor to be an acquired taste. This can deter individuals from incorporating it into their diet.
- Marketing and Promotion: Besan has not received as much marketing and promotional attention as other trendy superfoods or ingredients. The lack of promotion can result in consumers overlooking its potential health benefits.
Also read: Indian confectionaries brands that we want back on the shelf
Who is the real winner?
Besan (gram flour) and oats are two versatile ingredients used in cooking, and they each have their unique qualities. However, besan is often underrated compared to oats. For instance, Besan is notably higher in protein compared to oats. It contains about 22-25 grams of protein per 100 grams.
Besan contains essential vitamins and minerals like folate, iron, magnesium, and phosphorus. It has a lower glycemic index compared to oats, making it suitable for managing blood sugar levels. No wonder besan is used in various skincare remedies due to its exfoliating and cleansing properties.
While oats have gained recognition worldwide for their health benefits, besan remains underrated, primarily due to limited awareness, perception as a specialty ingredient, and cultural factors. However, besan’s impressive protein content and versatility in both sweet and savory dishes make it a valuable addition to a balanced diet. To appreciate the benefits of besan fully, it’s essential to explore its diverse culinary applications beyond traditional recipes.
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