Chickpea flour
Other names chick pea flour, gram flour
Chickpea flour: high in FODMAPs, oligosaccharides and nickel; moderate in oxalates; low in histamine. If you're sensitive to any of these, check it against your profile before eating.
Intolerances
- FODMAPsHigh
Chickpea flour is a milled pulse, where the GOS survives the milling. A flour concentrates whatever the seed held into a form used by the cupful, which is why the same plant can be low as a portion and high as a baked good. This food is not among the 55 grain products behind this axis's per-portion figures, so its level is a placing and not a measurement.
Sources· 2
- Biesiekierski J et al., J Hum Nutr Diet 24 (2011) 154-176, fructans and galacto-oligosaccharides per portion as eaten
- Whelan K et al., Int J Food Sci Nutr 62:5 (2011) 498-503, fructan measured in wheat, rye and gluten-free breads
- OligosaccharidesFODMAPsHigh
Chickpea flour is milled chickpea, and the galacto-oligosaccharides that put the chickpea high on this axis are in the cotyledon - which is precisely what the flour is. Milling changes the particle size and nothing else. A besan pancake or a socca is a whole chickpea's worth of GOS in a form that is easy to eat a lot of. Soaking and discarding the water, which is what lowers a cooked chickpea, cannot be done to a flour.
Sources· 2
- Biesiekierski J et al., J Hum Nutr Diet 2011, short-chain carbohydrates in processed grains and cereals
- Noonan SC & Savage GP, Asia Pac J Clin Nutr 8 (1999)
- NickelHigh
Chickpea flour is a ground legume, so it carries the legume nickel at flour density - a pancake or a fritter batter made from it is several chickpea portions.
Sources· 1
- Flyvholm M-A et al., Z Lebensm Unters Forsch 179 (1984) 427-431, nickel content of food and estimates of dietary intake
- OxalatesModerate
Chickpea flour is the seed ground whole, and the oxalate of a chickpea is in the seed. Nothing was removed on the way to the mill. The one lever a cooked chickpea offers - boiling and pouring the water away - is unavailable to a flour.
Sources· 1
- Noonan SC & Savage GP, Asia Pac J Clin Nutr 8 (1999)
- Histamine (+liberators / DAO inhibitors)Low
Chickpea flour is the ground seed, so it starts where the seed starts — and Shalaby found every amine tested in the raw chickpea, with histamine rising gradually through germination. What the flour loses is the way out: a whole chickpea boiled and drained leaves its amines in the water, and a flour is never boiled and drained.
Sources· 1
- Shalaby A, Nahrung 44:1 (2000), 23-27, biogenic amines in mature and germinating legume seeds and during cooking
- TyramineNone
- SalicylateNone
- SucroseNone
- LactoseFODMAPsNone
- SorbitolFODMAPsNone
- FructoseFODMAPsNone
- GlutenNo
Intolerance levels are based on our documented scientific sources. See sources →
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Frequently asked questions
Which intolerances does chickpea flour affect?
Chickpea flour is notable for FODMAPs, oligosaccharides, nickel, oxalates and histamine. Clear on tyramine, salicylate, sucrose, lactose, sorbitol, fructose and gluten.
Does chickpea flour contain FODMAPs?
Yes — chickpea flour is high in FODMAPs. Chickpea flour is a milled pulse, where the GOS survives the milling. A flour concentrates whatever the seed held into a form used by the cupful, which is why the same plant can be low as a portion and high as a baked good. This food is not among the 55 grain products behind this axis's per-portion figures, so its level is a placing and not a measurement.
Does chickpea flour contain oligosaccharides?
Yes — chickpea flour is high in oligosaccharides. Chickpea flour is milled chickpea, and the galacto-oligosaccharides that put the chickpea high on this axis are in the cotyledon - which is precisely what the flour is. Milling changes the particle size and nothing else. A besan pancake or a socca is a whole chickpea's worth of GOS in a form that is easy to eat a lot of. Soaking and discarding the water, which is what lowers a cooked chickpea, cannot be done to a flour.
Does chickpea flour contain nickel?
Yes — chickpea flour is high in nickel. Chickpea flour is a ground legume, so it carries the legume nickel at flour density - a pancake or a fritter batter made from it is several chickpea portions.
Does chickpea flour contain oxalates?
Chickpea flour contains moderate levels of oxalates. Chickpea flour is the seed ground whole, and the oxalate of a chickpea is in the seed. Nothing was removed on the way to the mill. The one lever a cooked chickpea offers - boiling and pouring the water away - is unavailable to a flour. Amounts vary by brand and recipe, so always check the label of the exact product.
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