Sattu is a protein-rich flour and a great summer drink owing to its cooling properties. It has gained recognition in India as a superfood with many health benefits and is often termed as the powerhouse of energy.
Let's look into the sattu health benefits and various other uses.
What is Sattu?
Sattu is coarsely ground Bengal gram. It is prepared dry roasting the Bengal gram in the sand and then powdering it. In order to add more flavour, often chickpeas are added to Bengal gram to make sattu.
Nutritional Profile of Sattu
Let's have a look at the nutrients present in the Indian superfood, sattu.
Sattu also contains traces of calcium, manganese, iron, and magnesium, which play a vital role in tissue repair and maintenance.
Wondering whether Sattu is good for health? Here is an answer listing the majority of the sattu health benefits.
1. Sattu for Weight Loss
Is sattu good for weight loss? Yes, it is. Burning off extra fat is made easier by having sattu on an empty stomach. It reduces bloating, thereby increasing metabolism and promoting weight loss in a healthy manner.
2. Keeps Your Body Cool
When you feel dull and tired with low energy levels due to the scorching heat in the summers, sattu sherbet is all you need to quench your thirst. It restores your energy levels due to rich quantities of minerals, carbs, fibre, etc.
3. Great for Digestion
Rich in insoluble fibre, sattu benefits the gut by scrubbing out the colon and relieving issues like clogging, swelling and acidity. Moreover, it alleviates the burning sensations and irritability in the stomach.
4. Good for the Skin
Bring out the natural glow of your skin by consuming sattu on a daily basis. It keeps you hydrated, lifts your energy levels, and the iron in it can make your skin glow. It also strengthens your hair follicles and provides them with the necessary nutrition.
5. Increases Muscle mass
Want to gain weight? Sattu helps in muscle gain and bulk development and can be consumed on a daily basis for the desired results.
6. Useful for Blood pressure
Want to keep your blood pressure in check? Drink a glass of sattu with water and a pinch of salt. Sattu having low sodium content can help manage your BP and regulate the circulation in the body.
7. Sattu for Weight Gain
Can sattu help you achieve the body of your dreams? Yes! Sattu for weight gain or sattu for weight loss, it helps you in achieving your optimum weight. Sattu milkshakes help you gain weight by adding bulk and building muscle due to the presence of large amounts of natural plant-based proteins and good carbs.
8. Sattu for Diabetes
Sattu for diabetes is a healthy and natural option as it has a low-glycaemic index and helps regulate blood sugar levels. This makes it a great option for people with diabetes. Drinking chilled sattu sherbet is effective in keeping your blood sugars as well as blood pressure in check.
9. Sattu for Weight Loss
Low calorie and high fibre content make sattu an excellent choice for weight loss. Reduced bloating and improved metabolism promote healthy weight loss and burning of fat. Drinking sattu sherbet or sattu drink can be as healthy and filling as a protein shake while also being a refreshing low-calorie drink.
Sattu Drink Benefits
Sattu is an easy to make, accessible and inexpensive drink with a range of benefits. Some of the sattu drink benefits are as follows:
1. Improves Bowel Movement
Consuming sattu on an empty stomach helps proper functioning of the digestive tract. It reduces constipation by increasing stool frequency and improving bowel movement.
2. It Flushes Out Toxins From Body
A natural detoxifying agent, sattu helps destroy toxic substances from your body and intestines, boosting immunity.
3. It Keeps the Body Cool
Sattu is best consumed as a summer cooler as it keeps your body cool and hydrated under the scorching heat.
4. It Is Best for People With Diabetes
Low glycemic index and high fibre content makes sattu a natural, convenient, and healthy option for patients suffering from diabetes and cholesterol.
5. It Aids Weight Loss
Sattu for weight loss is an excellent solution as it reduces bloating, increases the metabolism rate and is effective in burning calories.
6. It Keeps You Energetic
You are kept energised throughout the day with the increase in oxygen supply in your body due to the increased red blood cells count that is stimulated by the iron present in sattu
How to make Sattu at Home?
After knowing the benefits and uses of our protein powerhouse sattu, the question that arises is how to make sattu at home?
Here’s how you can do it. The below recipe gives ½ cup of sattu.
Grind 1 cup of roasted gram/ chana dal to prepare sattu flour. Sieve it or use the fine powder as it is. Store it in an airtight container.
How to make Sattu Drink?
The most common and easy to have sattu is to make a sattu drink at home. Here are some sattu drink recipes to try at home.
1. Sattu Namkeen Sherbet (Sattu Savoury Drink)
Grind 1/3 cup of roasted gram to prepare sattu flour. Sieve it or use the fine powder as it is.
- Sattu flour 3 tbsps (chana ka sattu)
- Chilled Water 5L
- Lemon 1( small)
- Crushed or finely chopped Mint leaves 8 leaves
- Black salt 3/4 tsp
- Roasted cumin powder 1/2 tsp
- Black pepper powder pinch/ finely chopped green chillies
- Salt 1/4 tsp
Combine sattu flour and water in a jar/vessel and then add the rest of the ingredients and serve it chilled.
2. Sattu Meetha Sherbet( Sattu Sweet Drink)
- Sattu flour 6 tbsps(roasted black chickpea)
- Chilled water 1.5L
- Sugar (4-6 tbsps)/jaggery/organic unrefined cane sugar
- Black salt 1/4 tsp(optional)
Mix all the ingredients in a mug, add the sugar as per taste and serve it chilled.
Difference between Sattu and Besan
The differences between sattu and besan are as follows:
- Finely ground Bengal gram
- Besan is used as a binding and thickening agent in preparing several dishes.
- It's used to make dishes like pakoda, boondi, missi roti, dhokla, kadi, etc.
- Its shelf life is up to six months when stored in dry and airtight containers.
- It's a pale yellow, finely ground, Bengal gram flour, while raw besan has a tinge of a bitter taste to it.
- Accessible all over India and purchased from any general stores.
- Coarsely ground roasted Bengal gram.
- It's used to make dishes like sattu ladoo, sattu chokha, sattu paratha, sattu halwa, sattu drink, etc.
- Its shelf life is more than six months as it's roasted.
- It's a bit darker, coarsely ground, roasted Bengal gram flour and not bitter in taste.
- It is not accessible everywhere except in Haryana, Jharkhand, Rajasthan, Bihar, Gujarat, Uttar Pradesh, Madhya Pradesh and West Bengal. It cannot be purchased from every general store.
- 1 cup of sattu flour can be prepared at home by grinding 2 cups of roasted chana dal. You can use the coarse powder or sieve it once.
Side Effects of Sattu
If consumed in excess, sattu may cause allergies or other issues. Let's look into the side effects of sattu.
People who suffer from gastric issues must keep in mind that excess consumption of gram sattu can cause gas in the stomach.
People who have gallbladder stones should keep a check on the amount of sattu consumption.
Consumption of sattu during the rainy season should be avoided as its cooling properties are more beneficial during the summers.
4. Naturally Allergic to chana/gram
Side effects of sattu increase when people who can't digest chana or have allergic reactions to it consume it. Hence, they should refrain from sattu intake.
Summing up on Sattu Benefits
Sattu is known for its excellent cooling properties, for being an energy booster as well as aiding in weight loss and weight gain. It also helps control blood sugar levels, blood pressure, and cholesterol. There are many sattu health benefits. However, excessive use can cause potential side effects. If such issues occur, refrain from using sattu, and if it continues, consult a doctor.
Frequently Asked Questions
Is Sattu Good for Weight Loss?
Sattu for weight loss and makes for an excellent morning or evening beverage as it is low in calories but is filling and healthy at the same time. Drink it regularly by adding 2-3 tablespoons of sattu in a glass of cold/warm water along with salt/sugar.
Is Sattu Good for Health?
Yes, Sattu being a nutrient warehouse of proteins, calcium, other minerals and vitamins like iron, regulates blood circulation and helps reduce inflammation. Having a low-glycemic index makes it beneficial for patients with diabetes.
Can We Drink Sattu Daily?
Yes, drinking Sattu on a daily basis can keep you healthy and boost your immunity. It is also even more beneficial for patients with diabetes.
Is Sattu High in Protein?
There is 20 g of vegan protein in 100 g of sattu, which makes it rich in protein.
Is Sattu Better Than Protein Powder?
Sattu, being naturally rich in proteins, carbohydrates and minerals, is a better option than protein powder. It provides energy and helps in tissue repair.
- D Mridula, January 2010; Effect of storage on quality of fortified Bengal gram sattu- https://pubmed.ncbi.nlm.nih.gov/23572613/
- Rohini Devi, Nutritional Improvement of a Traditional Weaning Food Mix (Sattu) - https://journals.sagepub.com/doi/abs/10.1177/156482659001200401