10 Incredible Health Benefits of Sattu

Sattu flour, the preparation of which involves roasting the gram, has been used since the earliest times, but is famous in the contemporary period. What was once a common grain of the rural part of India has slowly moved to a position of being as a dietary supplement due to its rich nutritive value.

Sattu is inexpensive but healthy, easily available and packed with nutrients such as plant proteins, fibre, and minerals- all these ingredients are now recognized as a boon to wellbeing. Thanks to its several health benefits, Sattu is the new food and beverage arrival that is worth considering. Discover what the uses are for improving health, any possible adverse consequences Sattu could entail, along with a few recipes to help guide the introduction of Sattu into one’s diet.

Nutritional Value of Sattu per 100g

A modern-day superfood, Sattu has an impressive nutritional profile as mentioned below:

Vitamins: Rich in B vitamins, especially folate and B6

Health Benefits of Sattu

1. Energy Booster

As Sattu provides a slow-release form of energy, this makes it ideal for sustained activity without having to worry about energy crashes.

2. Readily Available Nutrient Dense Food Item

Sattu has 20 g of plant protein to 100g thus can be used by vegetarians and vegans as their source of protein.

3. Digestive Health

That is the nutritional profile of the dietary fibre which works to improve bowel movements hence we have digestive health.

4. Assists in the Regulation of Sugar Level

Sattu is low glycemic and, so; people with diabetes should consider it because it will assist them to balance their sugar levels.

5. Good for Heart Health

Due to the cholesterol control activity in them Sattu is good for the heart health.

6. Hydration

Sattu has cooling effects; thus, it is perfectly okay to take it during summer to help you stay hydrated all day.

7. Kidney health and Detoxification

Sattu is regarded as natural cleanser, as it has the ability to clean our organs particularly the kidneys too.

8. Bone Health

Sattu is also good for the bones since it has calcium and magnesium that helps to prevent osteoporosis in the society.

9. Promotes Muscle Growth

A high protein content makes it useful for repairing and growing muscles, especially for active people.

10. Assists in Managing Blood Pressure

A good news for those struggling with blood pressure, sattu has least amount of sodium and maximum potassium that helps in the regulation of the same.

Also read: 10 Different Types of Millets and Their Benefits

Sattu Protein Per 100g

A 100g portion of Sattu holds approximately 20g of proteins which happens to be a good plant based protein for people whose protein intake is less and they don’t consume non-vegetarian foods. Together with other proteins it is beneficial to assist in muscular rehabilitation, as well as too many other activities of the human body. Has minimal calorie and fat content and so any person who is under a diet program should consider taking it.

Sattu Drink Benefits

The custom of consuming Sattu in the morning is as simple as drinking a glass of water with instant energy booster effects, detoxifying, and improves your digesting system, have full tummy for hours. Besides, it is incredibly useful in getting lots of nutrient in a more natural form in a glass and most importantly, it is an ideal way to start the day.

Sattu drink recipe involves taking 2 spoons of sattu with water, then dropping a pinch of salt, cumin powder and lemon juice in a glass. The end product is slightly of the earth and nuts though the overall taste of the bucks is slightly tangy due to the use of some lemon juice. They blend well and have a fine grainy texture making them perfect to take on as you start your day.

Sattu Benefits for Losing Weight

When it comes to shedding a few pounds, Sattu is a great option:

• High fibre – prevents cravings for snacks in between the meal time.
• Low in Calorie – This food has very minimal calories and brings in the needed nutrients, which are important for the body, but not the extra calories, which make it important in weight loss.
• Lowers Hunger Level – Both fibre and protein have a way of controlling hunger delaying the absorption of food making one to eat less calories.

Sattu Benefits for Weight Gain

• Sattu’s versatility makes it easy to incorporate into calorie-dense meals for those seeking weight gain:
• Caloric Density – When mixed with milk or yoghurt, Sattu becomes a high-calorie snack or meal.
• Protein Content – Builds lean muscle, especially when combined with strength exercises.
• Combines Well for Snack – Combine Sattu with ghee, nuts, and honey for a weight-gaining snack.

Sattu Benefits for Skin

Sattu’s antioxidant properties help fight oxidative stress, resulting in a youthful, clear complexion. Beside, it assists the body to draw out toxins from the inside and hence reduce skin complications such as acne. A face mask from Sattu and rosewater also helps to remove slightly pigmented dead skin cells so that the skin underneath is fresh and glowing. It also include amino acid and minerals that is important for the skin. Among them, it contributes to the process of skin nourishment and that lead to rebuilding of the normal structure of skin tissue which is helpful in imparting young and healthy skin.

Sattu Recipes You Must Try

1. Sattu Sharbat

Take 2-3 tablespoon of Sattu and add it in one glass chilled water. Then put in a pinch of salt, cumin powder and lemon juice and mix the content well. Instead of adding salt and cumin add jaggery to get sweetness in the dish. This concoction helps one to quench his or her thirst and restore the lost electrolyte during a hot weather.

2. Sattu Paratha

Combine 4 tablespoons of Sattu with finely chopped onions, green chilly, coriander leaves salt and mustard oil for the stuffing. Pour the mixture into dough balls, flatten as round as possible and fry in hot ghee on a flat surfaced pan. Stuffed parathas are delicious when prepared using this recipe and can help one start the day with a big serving of protein.

3. Sattu Smoothie

In a blender take 2 spoons of Sattu & 1 cup of milk or almond milk, 1 banana, nuts, and a little honey. Regardless of whether or not you have worked out or simply looking for a tasty and healthy breakfast, this is a perfect protein boost.

4. Sattu Ladoo

To prepare this recipe you need 1 cup Sattu, ½ cup ghee, ½ cup powdered jaggery and a handful of roasted and crushed nuts. Roll into small balls. It is a healthy snack that can offer calories and minimal sugar without consuming large quantities of sugar.

5. Sattu Pancakes

In a bowl take 1 cup of Sattu add 1/2 cup of water, 1 pinch of salt, chopped onion, chillies and coriander leaves. Using a hot griddle, cook small amounts for approximately 2-3 minutes on each side. You can serve these savoury pancakes for breakfast or as a snack.

Side Effects of Sattu

Despite Sattu’s nutritional benefits, excessive consumption can lead to certain side effects:

• Stomach Bloating – the consumption of Sattu might lead to bloating and development of gas in individuals who rarely take high-fibre products.One should begin eating small quantities so that the system can be able to adjust in the usual manner.
• Food intolerance & allergies – Some people may develop an intolerance to chickpeas or gram flour but this is seldom. First timers with Sattu should use a half cup to eliminate cases of an allergic reaction like skin itching, rashes or swelling. Furthermore, persons that feel intolerant to gluten or suffer from celiac disease should refrain from using Sattu.
• Digestive Distress – Sattu might cause indigestion or stomach discomfort for those with sensitive stomachs due to its high fibre content. If you suffer from IBS or another digestive disorder, you might want to be cautious when consuming Sattu.
• Reduction in mineral absorption – Certain minerals, such as iron and zinc, might not be absorbed by Sattu because it contains phytates. In order to mitigate this, sattu should be consumed with vitamin C-rich foods to facilitate mineral absorption.
• The problem of kidney stones – If you suffer from kidney stones, you should consult your doctor before consuming Sattu in excess, because it contains oxalates.

Conclusion

Overall, thanks to its rich content of protein and fibre besides its nutrient density, Sattu is a perfect Superfood. Therefore, for all the energy boosters, digestion enhancers, weight loss formulas and other supplements which a man requires to sustain a healthy body, Sattu is the best supplement that will not cost much. It is also recommended that it should not be taken in large amounts as it may result to stomach upsets, perhaps take it with the meals, and try recipes. One can only imagine the dramatic change from being simply a bland grain to now being hailed as a true superfood; so do not miss your chance to incorporate it into your diet.