In a world full of imported well being powders and expensive dietary supplements stuffed with synthetic flavours and substances, so many superfoods will be present in Indian kitchens that provide pure goodness and larger dietary worth.
One such unique superfood of India is Sattu. Made out of roasted Bengal gram (chana or chana dal), it’s making a strong comeback and gaining traction not solely in India however worldwide. Filled with protein and fibre, its cooling properties make Sattu a implausible vitality drink with a number of different well being advantages.
Health fans, nutritionists, and even city millennials are turning to this conventional ingredient for its healthful advantages, versatility and affordability.
On this weblog, we’ll uncover the spectacular dietary worth of sattu, sattu advantages, the way to add it to your food regimen, attainable negative effects and extra. However first, let’s perceive how sattu is made.
What’s Sattu?
Sattu is a flour or powder made by roasting and grinding roasted Bengal gram (chana). It’s been a staple in lots of Indian households throughout jap states like Bihar, Uttar Pradesh, and Jharkhand.
Whereas sattu is mostly known as chana sattu, it’s not the one form. There are just a few different sorts of sattu which are fairly well-liked in India.
Jau sattu, made out of roasted barley, is usually used as a cooling summer season drink. Like chana sattu, jau sattu can also be filled with dietary fibre and protein. From aiding in digestion to managing blood sugar ranges, many jau sattu advantages make it a must-add drink to your each day food regimen.
Wheat sattu is made out of roasted complete wheat and is an efficient supply of B nutritional vitamins. Filled with wholesome carbohydrates, wheat sattu is a good choice if you’re in search of sustained vitality.
Multigrain sattu is a mixture of completely different grains, normally made by combining roasted chickpeas, barley and wheat. It offers you the advantages of a number of grains in a single, making it a extra balanced and nutritious choice.
Whereas there are various distinctive advantages of jau sattu, wheat sattu and multigrain sattu, on this weblog, we’ll primarily deal with the commonest and extensively consumed model: chana sattu.
Dietary Worth of Sattu
Sattu is filled with vitamins that make it a healthful addition to your food regimen. Right here’s what 100g of chana sattu usually incorporates:
| Nutrient | Approximate Worth (100 g) |
| Energy | 390 kcal |
| Protein | 20 g |
| Dietary fiber | 18 g |
| Carbohydrates | 60 g |
| Fats | 5-7 g |
| Iron | 5 mg |
| Magnesium | 120 mg |
The carbs in sattu are principally advanced carbs, which give sustained vitality that’s nice for staying energetic, not like the crash you expertise with sugar consumption. The wholesome fat in sattu assist with nutrient absorption and mind operate, and the iron, magnesium, and manganese in sattu enhance metabolism, enhance vitality and preserve your bones stronger.
Some of the highly effective advantages of chana sattu that makes it extra beneficial is that it’s plant-based, gluten-free and straightforward to digest, making it an incredible choice for folks of all ages, together with children and the aged, and people with gluten sensitivity.
7 Wonderful Well being Advantages of Sattu Powder
Sattu could look easy, however it’s a nice alternative for vitality, energy, and digestive well being. Whether or not you’re making an attempt to remain cool in the summertime, enhance digestion, or handle your weight naturally, this conventional drink has you lined. Listed here are a number of the prime advantages of ingesting sattu every single day as part of your balanced food regimen and life-style.
1. Helps Weight Administration
Some of the hanging benefits of sattu is that it could possibly assist with each weight reduction and weight achieve, and all of it is determined by how you employ it in different recipes. Sattu for weight reduction would require you to combine the powder with a glass of water, lemon, and a pinch of salt and cumin powder (optionally available) on an empty abdomen. This sattu drink for weight reduction retains you full for longer whereas conserving you energised all through the day as a consequence of its excessive protein and fibre content material. Alternatively, to make use of sattu for weight achieve, you’ll be able to combine it with milk and jaggery for a calorie-dense, nutritious drink that reinforces your each day consumption. You can even add a spoonful to your paranthas or make sattu and dry fruit laddoos for added energy and vitality.
2. Boosts Vitality Naturally
As a result of its excessive content material of protein, advanced carbs, and iron, sattu is called a pure vitality booster. A glass within the morning or noon can preserve you energised all through the day and assist in conserving the cravings for sugary snacks or caffeine at bay.
3. Improves Digestion
Amongst probably the most highly effective sattu advantages is the way it helps preserve your digestive system in test. Sattu is wealthy in dietary fibre that promotes common bowel actions, reduces bloating, and improves your intestine well being.
4. Retains You Cool in Summer season
Consuming sattu with chilly water acts as a pure physique coolant. It helps regulate physique temperature, reduces warmth fatigue, and retains you hydrated, particularly in scorching, dry climate.
5. Manages Blood Sugar Ranges
The low glycaemic index of sattu makes it a sensible choice for folks with diabetes. The presence of advanced carbs releases vitality slowly, avoiding sudden spikes and crashes, which helps handle diabetes or pre-diabetic circumstances.
6. Good for Coronary heart Well being
Sattu incorporates magnesium and potassium, that are nice for coronary heart well being. These vitamins assist regulate blood strain and enhance blood circulation.
7. Nourishes Pores and skin from Inside
Sattu advantages for pores and skin are large, because of its protein, iron, and pure detox properties. It helps higher blood move and flushes out toxins, which helps in decreasing dullness and breakouts over time, enabling clearer and healthier-looking pores and skin.
How one can Make Scrumptious Sattu Drinks?
Making sattu is tremendous simple and will be made in lower than 5 minutes. Listed here are two fast recipes relying in your purpose for weight administration.
Sattu Drink for Weight Loss
Sattu: 2 tbsp
Chilly Water: 1 glass
A pinch of black salt and cumin powder
Just a few drops of lemon juice
Combine every thing and pour right into a glass. Drink it within the morning on an empty abdomen and comply with a balanced food regimen and wholesome life-style to realize the specified outcomes.
Sattu Drink for Weight Acquire
Sattu: 2 tbsp
Alternative of Milk: 1 glass
Jaggery or Honey: 1 tsp
Combine every thing and eat it after breakfast or within the night.
Potential Aspect Results of Sattu
Sattu is usually protected and wholesome when consumed moderately, however like several meals, having an excessive amount of of it could result in sure negative effects in some folks. Right here are some things to remember:
- As a result of its excessive fibre content material, consuming it in massive portions too rapidly can result in bloating, fuel, or abdomen upset, particularly in case your physique isn’t used to fibre-rich meals.
- Sattu could intervene with mineral absorption. It’s because it incorporates pure compounds referred to as phytates, which could scale back the physique’s capacity to soak up minerals like iron and zinc when consumed in massive quantities over time.
- Though uncommon, some folks could also be allergic to substances utilized in sattu (like chickpeas or Bengal gram). This may trigger signs like itching, rashes, or much more critical reactions in delicate people.
- Folks with particular digestive points like IBS or continual acidity ought to at all times test with their healthcare supplier in the event that they wish to eat sattu, because it may irritate signs in some circumstances.
Tip: At all times begin with small portions and observe how your physique responds. If doubtful, it’s finest to seek the advice of a physician or nutritionist, particularly you probably have pre-existing well being circumstances.
Regularly Requested Questions
Q. What’s sattu powder fabricated from?
Ans. Sattu powder is normally made by dry roasting and grinding Bengal gram (chana). In some areas, it will also be made out of roasted barley (jau), wheat, or a mixture of grains, however the commonest sort is chana sattu.
Q. Is sattu good for pores and skin?
Ans. Sure, sattu advantages for pores and skin embody improved blood circulation and pure detoxing. It incorporates protein, iron, and different vitamins that assist flush out toxins, which can result in more healthy, glowing pores and skin over time.
Q. Does sattu scale back weight?
Ans. Sattu for weight reduction is kind of efficient when consumed the proper method. A glass of sattu blended with water, lemon, and a pinch of salt on an empty abdomen can preserve you full for longer, curb starvation, and help wholesome digestion, making it a sensible drink for managing weight.
Q. Is sattu excessive in protein?
Ans. Sure, sattu is an efficient plant-based supply of protein. Chana sattu particularly incorporates round 20 grams of protein per 100 grams, which helps muscle well being, vitality, and satiety.
Q. Can I drink sattu with milk?
Ans. Sure, you’ll be able to combine sattu with milk and somewhat jaggery or honey for a healthful, energising drink. This model is nice for these trying to achieve wholesome weight or improve their calorie and protein consumption.
