Sattu Health Benefits: High Protein Diet Food & Drink

• Written by Jyotsana Shekhawat

  Reviewed by Akhil Pillai

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When it comes to traditional superfoods in India, sattu stands out as a true gem. This versatile ingredient, made from roasted gram flour, has been a popular and beloved staple for over 3,000 years, particularly in the regions of Bihar, Jharkhand, and Uttar Pradesh. Originally the go-to food for hardworking farmers seeking a quick energy boost, chana sattu is now enjoying popularity as a nutritious and natural supplement in modern diets across the country.

What’s fascinating about sattu is not just its rich history, but also its remarkable nutritional profile. It is packed with protein, fibre, and essential nutrients . Plus, its minimal processing makes chana sattu an environmentally friendly choice, thereby contributing to a low carbon footprint. In a world that is increasingly focused on sustainability, sattu checks all the boxes. Let's look at the 11 benefits of sattu powder and its nutritional value.

11 Benefits of Sattu Powder 

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 benefits that enhance sattu nutritional value and make it a must-have in your pantry.

Packed with Protein for Energy

In a world that is obsessed with expensive, fancy protein supplements, sattu stands out as a cost-effective rich source of protein. It gives you approximately 20-25 grams of protein per 100 grams of serving, an amazing alternative for vegans and vegetarians who are looking to meet their daily protein requirements.  Known as one of the earliest “protein powders” in India, sattu has been used by soldiers for strength and energy. Additionally, sattu is made from roasted gram which makes the protein present in it easily digestible. 

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

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 Sattu benefits for women and men is that it is rich in fibre and prevents bloating. Moreover, this high fibre content also helps keep blood sugar levels stable. By supporting healthy gut bacteria, it boosts your metabolism and helps with issues like constipation. We cannot stress the sattu benefits for digestion enough. It is often recommended as a morning beverage for a natural detox, as it helps flush out toxins and cleanse the digestive system.

Helps Manage Weight

Sattu is both filling and nutritious. This helps you feel satisfied without overeating. Consequently, sattu’s benefits for weight loss curb hunger pangs and keep you full longer. Its versatility is another plus. You can have it in the form of a drink, paratha, or smoothie. 

Regulates Blood Sugar Levels

One of the most significant benefits of sattu for everyone is its ability to regulate blood sugar levels. With a low glycemic index, sattu releases sugar slowly into the bloodstream. This is one of the key sattu benefits for diabetes, as it helps control blood sugar levels naturally. Diabetics can benefit from sattu since it minimises sudden spikes. Its high fiber content also supports healthy insulin function.

Great for Heart Health

Sattu’s benefits also extend to your heart. The high fiber, magnesium content, and essential fatty acids make sattu an excellent addition to a heart-healthy diet. The fiber 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.

Great for Skin Health

One of the benefits of sattu powder is excellent skin health. Its iron and magnesium content improves blood flow, which in turn gives your skin a natural glow. It also flushes out toxins, keeping your skin clear and radiant over time. The essential minerals in sattu also contribute to skin elasticity and hydration. This makes it a powerful and natural skin health remedy.

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. With its rich essential amino acids, sattu supports muscle repair and growth, thereby helping you build strength. Consuming sattu after a workout boosts muscle strength and reduces muscle soreness.

An Affordable Superfood

Unlike many costly supplements, sattu is nutritious and affordable. Known as a traditional food for India’s working class, it has always been a local and budget-friendly option. Sattu fits into almost any budget while providing excellent nutritional value. It is a superfood that is accessible to all, offering numerous health benefits without burning a hole in your pocket.

Rich in Essential Nutrients

Sattu is packed with essential minerals like iron, calcium, and magnesium. Iron boosts energy levels, calcium strengthens bones, and magnesium supports a healthy heart. This nutrient-rich food helps you meet your daily vitamin and mineral requirements with ease. For those on a dairy-free diet, sattu offers a great source of calcium, strengthening bones without the need for dairy products.

Bonus Point: 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, understanding its different forms is equally important. Sattu comes in different forms, each with unique characteristics and benefits. Let’s explore various types of sattu available in the market and their unique characteristics:

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.

Sattu Flour: This form combines various grains, including wheat and chickpeas, eventually creating a versatile flour for cooking. Sattu flour can be used to make delicious parathas, pancakes, and other recipes.

Organic Sattu Powder: Sourced from organic grains, this variant is entirely free from chemicals and pesticides. Organic sattu powder retains all the health benefits of traditional sattu while ensuring sustainability and environmental consciousness.

Flavored Sattu: Some brands offer flavoured sattu. They are infused with natural ingredients like turmeric, ginger, or spices. These varieties not only enhance the taste but also add additional health benefits.

Quick and Easy Ways to Enjoy Sattu Benefits for Energy

Interested in incorporating sattu's health benefits into your diet? Here are some simple and delicious ways to get sattu into your diet in exciting ways: 

Sattu Drink: Mix sattu with water, add a pinch of salt, green chillies (as per your taste), and lemon juice. This refreshing summer drink has been a summer staple in Indian households, particularly in Bihar and Uttar Pradesh, for generations.

Sattu Paratha: Add spicy sattu filling to whole wheat parathas, roll it out, and fry it until golden. Pair it with yoghurt or pickle for a satisfying bite.

Sattu Ladoo: Mix sattu with jaggery and ghee to make delicious, protein-packed ladoos. These are great for a quick snack.

Sattu Flour Pancakes: Mix sattu flour with eggs, milk, and a pinch of salt to make quick and nutritious pancakes. Top with honey or fresh fruit as per your taste.

Sattu Buttermilk: Mix sattu with buttermilk, and add a pinch of cumin, and salt. This becomes a solid cooling drink that aids digestion.

Sattu Powder Smoothie: Blend sattu with milk/curd, a banana, and honey for a nourishing smoothie. It is a great way to start your day or refuel after a workout.

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 more. However, it is essential to remember that even though 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, specialized 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.

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

>> Also Read: The Hidden Health Wonders of Gond Katira

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.