Sattu Health Benefits: High Protein Diet Food & Drink

• Written by Sejal Singhania

  Reviewed by Akhil Pillai

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These days, more and more people are incorporating delicious and nutritious "superfoods" from around the world into their diets. Think quinoa salads, refreshing kale smoothies, tasty chia pudding, creamy avocado toasts, and those vibrant matcha lattes. They not only look appealing but are also good for you. Here's a friendly reminder: Do you really need to spend a lot of money to stay healthy?

I think, NO! 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:

9 Sattu Powder Benefits That You Should Know! 

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.

Tip: If you want to start your day without heavy carbs, an organic sattu powder drink can be a great breakfast option!

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.

Health Tip: Sattu is rich in antioxidants. It helps fight oxidative stress in the body and reduces the risk of chronic illness. Including sattu in your diet can support your body’s natural defence system against harmful free radicals and stop cellular damage in the body.

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.

How to Add Sattu to Your Daily Diet?

The best part about sattu is its versatility; sattu powder benefits for your overall health. You can enjoy it sweet, salty, or incorporate it into your meals in various ways.

• 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.

Regional Sattu Delights You Must Try!

Each Indian state has its special and delightful sattu recipe, reflecting local flavours and traditions. Some of the famous sattu dishes you must try:

• Bihar: Sattu paratha with pickle and curd.
• Uttar Pradesh (UP): Sattu ka sharbat (both sweet and spicy)
• Jharkhand: Sattu litti and chokha
• Punjab: Sattu mixed in lassi for an energy punch.

How To Make Sattu Drink?

Making sattu is incredibly easy and can be prepared in just 5 minutes. Here is a quick recipe for a sattu drink for weight loss:

Ingredients:

• 2 tablespoons sattu
• 1 glass of cold water
• 1 tsp lemon juice
• Pink of roasted cumin powder
• Salt to taste

Method:

Step 1: Add sattu to water.

Step 2: Stir well until no lumps remain.

Step 3: Add lemon juice, cumin, and salt.

Step 4: Mix and enjoy your refreshing summer cooler.

Real-Life Benefits of Sattu Drink

In our busy lives, it can sometimes be challenging to find nourishing foods that fit easily into our daily routines. That's where sattu shines: simple, budget-friendly, and surprisingly packed with benefits. Discover the incredible benefits of drinking sattu, regardless of who you are or how you prefer to use it. 

Sattu Benefits for Children

Sattu offers essential nutrients that support healthy growth and development in children. It also helps strengthen their immune system, making it easier for them to fight common illnesses. Additionally, sattu is ideal for keeping kids' bodies cool and well-hydrated during hot weather, providing a tremendous boost to their overall well-being.

Benefits of Sattu Drink for Males

Sattu benefits men with sustained energy, muscle support, and weight management through high protein, fibre, and complex carbs. It promotes digestion, boosts heart health with magnesium and potassium, and helps regulate blood sugar due to its low glycemic index. Its iron helps combat fatigue, and its cooling properties and antioxidants support overall health and hydration.

Health Benefits of Sattu for Females 

Sattu benefits women by promoting digestion, aiding in weight loss, boosting energy, supporting bone and heart health, and regulating blood sugar levels. During pregnancy and lactation, it provides essential nutrients like iron and calcium, and its phytoestrogens may help maintain hormone balance and promote hair growth.

Sattu Powder Benefits for Seniors

Rich in calcium and magnesium, sattu is a fantastic way to help keep bones strong and boost energy, especially for our beloved elderly family members. It's easy on the stomach and makes a warm, nourishing option that older adults will genuinely appreciate.

Is Sattu Good for Weight Loss?

Sattu, especially roasted chana sattu, can be an excellent addition to your weight loss journey. Its high protein and fibre content help keep you satisfied and full, making unhealthy snacking less tempting. The protein in sattu also provides a gentle boost to your metabolism, helping your body burn calories more efficiently. Unlike other types made from grains like barley or wheat, roasted chana sattu is low in carbs and calories but packed with protein, making it a fantastic choice for anyone looking to shed some pounds.

Side Effects of Sattu That You Must Know!

Sattu is generally safe and healthy when eaten in moderation. However, overconsumption may cause side effects in some individuals. Here are some side effects of sattu to consider:

Digestive Discomfort

Consuming excessive amounts of anything can be detrimental. Sattu powder is high in fibre, so overeating it might lead to bloating and flatulence. Therefore, moderation is key to enjoying its benefits. Gradually incorporate sattu into your diet to mitigate these risks.

Gluten Sensitivity

Sattu is made from gluten-free grains such as chickpeas, which may lead to side effects for those who are gluten-sensitive or have celiac disease. Luckily, they can choose alternatives like millet or sorghum sattu to enjoy this nutritious option.

Reduced Mineral Absorption

Sattu contains phytates that might hinder your body's ability to absorb minerals such as iron and zinc. To improve this, consider eating sattu with foods high in Vitamin C, which can enhance mineral absorption and increase the nutritional value of your meals.

Kidney Stones

Individuals at risk of kidney stones should consult with a doctor before consuming sattu, as it contains oxalates that could contribute to stone development.

Wrapping Up!

Chana sattu is not just a traditional food but a nutritional powerhouse with countless health benefits. Packed with essential nutrients, it supports heart health, helps manage diabetes, boosts immunity, and provides numerous other benefits. However, it is essential to remember that, although there are fantastic sattu benefits for men and women, they alone cannot address all health needs. Even with the best nutrition, many individuals may face unexpected health challenges that can sometimes require hospital visits, specialised treatments, or long-term care.

Medical bills can quickly accumulate, depleting hard-earned savings and causing significant anxiety. This is where having health insurance becomes essential. A safety net ensures that if unforeseen medical issues arise or emergency medical attention is needed beyond what dietary and lifestyle changes can address, you will have the necessary support in place.

Care Health Insurance offers plans that cover a wide range of healthcare expenses, from routine check-ups to emergency treatments. These best health insurance plans provide comprehensive coverage tailored to meet the diverse needs of individuals and families, ensuring policyholders have access to quality medical care when they need it most.

Disclaimers: All plan features, benefits, coverage, and claims underwriting are subject to policy terms and conditions. Kindly refer to the brochure, sales prospectus, and policy documents carefully.