10 Amazing Benefits of Sattu & Sattu Drink

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. Rich Source of Protein

Sattu is a great source of plant-based protein which is perfect for vegetarians and vegans. To grow and repair muscles, tissues, and strengthens our entire body, all we need is protein. It is essential in the production of enzymes and hormones, which helps the metabolism. Sattu is thus very effective in muscle building, increase endurance and physical performance, which is the reason that athletes and fitness freaks prefer to consume it regularly.

2. Aids Digestion

Rich in fiber: Sattu is a rich source of fiber that ensures better digestion and a healthier gut. The fiber content aids in bowel regularity, preventing constipation, bloating, and indigestion. Intestinal cleanse: Yogurt is a natural cleanser for intestines that helps to flush out the toxins from the gut, as well as helps in the growth of healthy gut bacteria. Sattu’s digestive properties also make it an excellent food for people with digestive disorders like acidity and irritable bowel syndrome (IBS).

3. Boosts Energy

A glass of sattu drink in the morning provides instant energy, making it a great natural energy booster. The complex carbohydrates present in sattu release energy gradually, preventing sudden spikes and crashes in blood sugar levels. This slow energy release keeps one active and alert throughout the day, reducing fatigue and lethargy. It is especially beneficial for laborers, athletes, and individuals who engage in physically demanding activities.

4. Regulates Blood Sugar Levels

Sattu has a low glycemic index, which helps in maintaining stable blood sugar levels. It prevents sudden spikes in glucose, making it a safe and nutritious option for diabetics. The high fiber content slows down carbohydrate digestion and absorption, further contributing to better glucose control. Regular consumption of sattu can help in reducing insulin resistance and managing diabetes effectively.

5. Good for Weight Loss

Due to its high protein and fiber content, sattu keeps you full for longer, reducing unnecessary cravings and aiding in weight management. The combination of protein and fiber promotes satiety, preventing overeating and unhealthy snacking. Additionally, sattu is a low-calorie food that supports a calorie-deficit diet, helping individuals lose weight in a healthy and sustainable manner.

6. Cools the Body

Sattu is known for its cooling properties, making it a perfect summer drink. It helps in preventing heat strokes and keeps the body hydrated. When consumed as a drink, sattu lowers body temperature and replenishes lost electrolytes, preventing dehydration. This makes it an ideal choice during hot weather, particularly for individuals who spend long hours in the sun or engage in outdoor activities.

7. Improves Heart Health

The presence of essential nutrients like magnesium and iron in sattu helps in maintaining heart health by reducing bad cholesterol and improving blood circulation. Magnesium supports proper heart function by regulating blood pressure and preventing hypertension. The fiber in sattu also helps in lowering LDL cholesterol levels, reducing the risk of cardiovascular diseases such as heart attacks and strokes.

8. Detoxifies the Body

Sattu acts as a natural detoxifier, helping in flushing out toxins from the body and keeping the liver and kidneys healthy. The fiber content aids in eliminating waste efficiently, while antioxidants in sattu neutralize harmful free radicals. Regular consumption of sattu supports liver function, promotes kidney health, and enhances overall detoxification processes in the body.

9. Strengthens Bones

Rich in calcium, iron and magnesium, sattu helps strengthen bones and may prevent diseases like osteoporosis. Apart from Vitamin D, calcium and magnesium are key players in bone mineralization, and their availability is essential for the improvement of bone density as well as the reduction of risk of different fractures. Together with red blood cells, iron keeps bones and tissue well oxygenated, which also builds up bones.

10. Enhances Skin and Hair Health

It is rich in nutrients that are good for the skin and hair. It assists in fighting acne, exfoliating the skin, and making the hair follicles strong. Iron and protein help in fighting hair fall and provide foundation to hair which helps them grow, inside out antioxidants fight the free radical damage and keep skin youthful and radiant. Sattu also keeps the skin hydrated from within and prevents it from drying out, thus maintaining a natural glow.

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.

Benefits of Drinking Sattu Everyday

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.