Sattu - Super food of India

Sattu - Super food of India

India has its own old-age superfood that's budget-friendly, delicious, and incredibly powerful: Sattu. Made from roasted gram flour, this versatile ingredient has been cherished and enjoyed for over 3,000 years, especially in Bihar, Jharkhand, and Uttar Pradesh. Originally loved by hardworking farmers for a quick energy boost, chana sattu is now warmly embraced as a nutritious and natural addition to modern diets all across the country. Before you rush to try another imported health fad, let's explore the sattu powder benefits, how it surpasses the most popular protein-rich foods, and why it truly deserves a place at the top of your diet list.

Sattu - India's Protein Secret Superfood!

Sattu powder is a traditional Indian flour made from roasted chickpeas or barley. It is a native protein source in India. Its high protein content has made it a popular superfood with numerous health benefits. Often called the "desi protein shake," sattu is rich in plant-based protein, fibre, and minerals. It is one of India's beloved foods that is also gaining popularity internationally.

Nutritional Value of Sattu Per 100g

The incredible nutritional benefits of Sattu are what make it a true superfood and a valuable addition to a balanced diet. Let’s explore some of the essential nutrients in Sattu that can support your journey toward good health:

Nutritional value of Sattu per 100g

Calorie    413g,Protein    26 g,Carbohydrates 60 g,Dietary Fiber 18 g,Fat 7 g, Calcium 380 mg,Magnesium 270 mg,Iron 8.70mg, Potassium 825 mg

Benefits 

With so many benefits to offer, it is no wonder that sattu is making its way into kitchens across India. Let’s explore the standout health benefits of sattu and make it a must-have in your pantry.

Rich in Essential Nutrients

Sattu is rich in essential minerals, including iron, calcium, and magnesium. Iron boosts energy levels, calcium strengthens bones, and magnesium supports a healthy heart. This nutrient-rich food helps you easily meet your daily vitamin and mineral requirements. For those on a dairy-free diet, sattu provides a great source of calcium, helping to strengthen bones without the need for dairy products.

A Natural Coolant to Beat the Scorching Sun

Peak summer days are unforgiving, but you can beat the heat with just the right amount of sattu. In the hot Indian summers, sattu works wonders as a coolant. In fact, it is often called the “natural AC” of the body, especially in regions like Bihar (where it is known to keep people cool even in extreme heat). Unlike sugary drinks (which cause dehydration), a glass of sattu water hydrates your body instantly and balances your body temperature on scorching days.

Helps in Digestion

If digestive health is a priority, sattu should be your best friend. One of the key benefits of Sattu for women and men is that it is rich in fibre, which helps prevent bloating. Moreover, this high fibre content also helps keep blood sugar levels stable. Supporting healthy gut bacteria, it boosts your metabolism and helps with issues like constipation.  There are many benefits of drinking sattu in the morning, as it helps flush out toxins and cleanse the digestive system.

Helps Manage Weight

One of the best sattu benefits is its ability to aid both weight loss and gain, depending on its use. Sattu for weight loss is best prepared by mixing sattu with water, lemon, salt, and optional cumin on an empty stomach. This drink keeps you full and energised due to its high protein and fibre. On the other hand, to use sattu for weight gain, you need to mix sattu with milk and jaggery for a calorie-rich, nutritious drink. Sattu can also be added to parathas or used to make laddoos for an extra boost of strength and energy.

Regulates Blood Sugar Levels

Another significant benefit of sattu for everyone is its ability to regulate blood sugar levels. With a low glycemic index, sattu releases sugar slowly into the bloodstream. Sattu benefits for diabetes patients, as it helps control blood sugar levels naturally. Its high fibre content also supports healthy insulin function.

Great for Heart Health

Sattu’s benefits also extend to your heart. The high fibre, magnesium and potassium make sattu an excellent addition to a heart-healthy diet. The fibre in sattu helps lower bad cholesterol, while magnesium supports normal heart rhythms. Adding sattu in your meals may help you maintain better cardiovascular health naturally.

Boosts Immunity

Packed with essential vitamins and minerals like iron, magnesium, and calcium, sattu can also help boost your immunity. Its nutrient-dense profile supports immune function and helps your body stay resilient against various infections. By providing energy and supporting cell function, sattu becomes more than a protein source. It is, in fact, a natural immunity booster that is easy to include in your daily diet.

Sattu Benefits for Skin Health

Sattu powder is rich in essential vitamins and minerals, which help strengthen hair follicles and promote healthy hair growth. Its hydrating qualities keep your skin glowing and nourished, while it also aids in detoxifying the body, resulting in clearer, more radiant skin over time. The vital minerals in sattu support skin elasticity and hydration, making it a natural and effective remedy for maintaining skin health. 

Supports Muscle Strength and Recovery

Another key benefit of sattu is its support for muscle strength and recovery. For those who exercise regularly, sattu is a fantastic post-workout drink. Its high protein content helps repair muscle tissue and promotes quicker recovery. Consuming sattu after a workout helps boost muscle strength and reduce muscle soreness.


What are the Various Types of Sattu Available in the Market? 

While sattu offers numerous health benefits, it's also beneficial to become familiar with its various varieties. Each type of sattu has its own qualities and benefits. Let’s take a closer look at the different kinds of sattu you'll find in the market and what makes each one distinctive.

Chana Sattu: Chana Sattu is made from roasted chickpeas and is the most common variety. It has a high protein content and is an excellent choice for vegetarians and athletes.

Jau Ka Sattu: Jau Ka Sattu is made from roasted barley. It is known for its cooling properties, making it a popular choice in hot climates. Additionally, it has a lower glycemic index than chana sattu. This makes it beneficial for those fighting diabetes.

Barley Sattu: Made from roasted barley, it's celebrated for its cooling effects, making it a comforting choice during hot days. It aids digestion and is commonly enjoyed as a traditional summer beverage due to its heat-quenching properties.

Multi-grain Sattu: A delightful mix of different grains and pulses, providing a well-rounded nutritional profile. This blend offers a diverse range of nutrients from various grains, making it a versatile and wholesome option for everyday meals.


Sattu Dishes

Sattu Drink (namkeen): Mix it with water, lemon juice, salt, and roasted cumin.

Sattu Drink (sweet): Mix it with chilled water, jaggery and a hint of cardamom.

Sattu Paratha: A filling and protein-rich option for breakfast or lunch.

Sattu Laddu: Mix sattu with jaggery to make this tasty and healthy snack.

Sattu Pancakes: Modern twist for health enthusiasts.



Compiled by 

Ms Naresh kuwar 

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