Sattu: Everything You Need To Know About This Superfood
June 27, 2023
June 27, 2023
Sattu, an age-old culinary gem, is gaining widespread recognition for its incredible nutritional benefits and versatile usage in various cuisines. With its origins deeply rooted in Indian culture, this humble ingredient has captured the attention of health enthusiasts and food connoisseurs alike. From its unique composition to its remarkable health advantages, Sattu has emerged as a compelling addition to modern diets.
In this article, we delve into the world of Sattu, unravelling its rich history, nutritional profile, health benefits, culinary applications, and more. Whether you’re seeking a wholesome dietary addition or a delightful culinary experience, Sattu offers a range of possibilities that are worth exploring.
Sattu, derived from the Hindi word “sattva,” meaning “pure,” is a traditional ingredient widely consumed in the Indian subcontinent. It refers to a flour-like powder made from roasted grains, primarily Bengal gram (chana dal), but can also include other legumes like barley, wheat, or millet. The grains are dry roasted and then ground to a fine texture, resulting in a versatile and nutrient-rich product.
The history of Sattu dates back centuries, with its origins deeply embedded in Indian culinary traditions. It is believed to have originated in the region of Bihar, where it has been consumed for generations. Over time, Sattu has spread to other parts of India, including Uttar Pradesh, Jharkhand, and West Bengal, and has become an integral part of the local cuisines.
Initially, Sattu was primarily consumed by farmers and labourers due to its satiating and energy-boosting properties. It served as a convenient and nutritious food option for people working in the fields or undertaking physically demanding tasks. However, with increasing awareness about its health benefits and culinary versatility, Sattu has gained popularity among a wider audience.
Sattu, derived from roasted grains, is a versatile and nutrient-rich ingredient widely consumed in the Indian subcontinent. Its history dates back centuries, originating in Bihar and spreading to other regions. Initially popular among farmers and labourers for its satiating and energy-boosting properties, Sattu has gained wider recognition due to its health benefits and culinary versatility.
Sattu is not only valued for its taste and culinary versatility but also for its impressive nutritional composition. Packed with essential nutrients, it offers a range of health benefits. Let’s explore the key components of Sattu’s nutritional profile:
Protein: Sattu is a rich source of plant-based protein. It contains a significant amount of essential amino acids, making it a valuable protein option, especially for vegetarians and vegans. On average, one tablespoon of sattu contains 3.36g of protein.
Carbohydrates: Sattu provides carbohydrates, which are the body’s primary source of energy. The carbohydrate content in Sattu varies depending on the grains used in its preparation. Generally speaking, there is 9.41 g of carbs in one tbsp of sattu.
Fats: Sattu contains a moderate amount of healthy fats, including monounsaturated and polyunsaturated fats, which are beneficial for overall health. One tablespoon of sattu contains 0.83g of fat.
Sattu is a notable source of dietary fibre, which plays a crucial role in maintaining digestive health and promoting regular bowel movements. The fibre content in Sattu aids in satiety, preventing overeating and contributing to weight management.
Sattu contains various vitamins, including vitamin B complex (B1, B2, B3, B6), which are essential for energy production, nerve function, and metabolism. It also provides traces of vitamin E, which is known for its antioxidant properties.
Sattu is rich in minerals that are vital for overall health. It contains significant amounts of iron, which is essential for red blood cell production and preventing iron deficiency anaemia. Additionally, Sattu provides calcium, magnesium, phosphorus, potassium, and zinc, contributing to bone health, nerve function, muscle contractions, and immune support.
Sattu offers an array of health benefits due to its unique nutritional composition. Let’s explore in detail how incorporating Sattu into your diet can positively impact your health:
Sattu is a good source of dietary fibre, which aids in maintaining a healthy digestive system. Research shows that fibre promotes regular bowel movements, prevents constipation, and supports overall gastrointestinal health. Furthermore, scientific studies prove that fibre helps regulate digestion by promoting the growth of beneficial gut bacteria and preventing digestive issues like bloating and indigestion.
Studies suggest Sattu’s high fibre and protein content contribute to increased satiety, keeping you feeling fuller for longer periods. This can help in managing appetite, reducing overeating, and promoting healthy weight management.
Sattu is a rich source of plant-based protein, providing essential amino acids necessary for energy production, muscle repair, and growth. Sattu’s nutrient composition, including B vitamins and minerals like iron and magnesium, supports energy metabolism, red blood cell production, and oxygen transport in the body. This can help combat fatigue and enhance stamina.
Sattu has a lower glycemic index compared to refined grains. This means it releases glucose into the bloodstream more slowly, providing sustained energy levels and helping to control blood sugar spikes. Sattu’s low glycemic index and high fibre content make it beneficial for managing blood sugar levels and supporting stable insulin response. Research shows that regular consumption of low-glycemic foods like Sattu has been associated with a decreased risk of developing type 2 diabetes.
Sattu offers a significant protein content, making it an excellent alternative to animal-based proteins for individuals following vegetarian or vegan diets. It also provides essential vitamins, minerals, and amino acids that are typically found in animal products. It can help ensure a well-rounded nutrient intake for individuals on plant-based diets.
Incorporating Sattu into your diet can have several health benefits. It supports digestive health, aids in weight management, boost energy and stamina, helps regulate blood sugar levels, and provides essential nutrients for vegetarians and vegans. Sattu’s high fibre and protein content promotes satiety, while its low glycemic index aids in blood sugar control. With its unique nutritional composition, Sattu offers a versatile and nutritious addition to a balanced diet.
Sattu, known for its nutritional richness, can be incorporated into various healthy preparations. Here are some beneficial and healthy uses of Sattu:
– Sattu flour: 2 tbsp
– Chilled water: 500 ml
– Lemon juice: 1 tbsp
– Jaggery: 1 tbsp
– Black salt: As per taste
– Roasted cumin powder: ½ tsp
– Ice cubes (optional)
– Fresh mint leaves for garnish
1. In a mixing bowl, add sattu flour, lemon juice, jaggery or sugar, black salt, and roasted cumin powder.
2. Gradually pour chilled water into the bowl while continuously whisking to avoid lumps.
3. Continue whisking until the ingredients are well combined, and the mixture becomes smooth.
4. Taste and adjust the sweetness or saltiness according to your preference.
5. If desired, add ice cubes to the serving glasses.
6. Pour the sattu drink into the glasses and garnish with fresh mint leaves.
7. Stir gently before serving.
Enjoy this refreshing and nutritious sattu drink!
– Sattu flour: 250 g
– Onion, finely chopped: 50g
– Tomato, finely chopped: 50g
– green Chili, finely chopped : 1
– Chopped coriander leaves: 2 tbsp
– Lemon juice: 1 tbsp
– Salt: to taste
– Water (as needed)
– Optional toppings: chopped cucumber, grated carrot, roasted peanuts
1. In a mixing bowl, add sattu flour, chopped onion, tomato, green chilli, coriander leaves, lemon juice, and salt.
2. Mix well until all the ingredients are evenly combined.
3. Gradually add water, a little at a time, and mix until the mixture reaches a crumbly yet moist texture. Be careful not to add too much water, as sattu absorbs moisture quickly.
4. Taste and adjust salt and lemon juice according to your preference.
5. Serve the sattu salad in a bowl, and you can top it with chopped cucumber, grated carrot, or roasted peanuts for added crunch and flavor.
6. Mix everything together before enjoying.
While Sattu is generally safe and beneficial for most individuals, it’s important to be aware of certain precautions and potential side effects. Here are a few considerations:
It’s essential to listen to your body and be mindful of any adverse reactions or discomfort when consuming Sattu. If you experience any unusual symptoms after consuming Sattu, discontinue use and consult a healthcare professional.
Sattu is a great and refreshing drink, especially for summer. It helps to cool down your body. You can try mixing and matching the flavours. It is high in protein with a perfect blend of roasted grains. The calories the low per tablespoon and can be added to a variety of dishes like paratha, drink, salad, etc. It keeps you full for a long time so you won’t snack much.
If you haven’t tried it, give it a go
In conclusion, Sattu is a unique and nutrient-rich ingredient that offers a multitude of health benefits. From supporting digestive health to aiding in weight management, providing sustained energy, regulating blood sugar levels, and offering a valuable protein source for vegetarians and vegans, Sattu has proven to be a versatile addition to a balanced diet. Its rich fibre content, essential nutrients, and low glycemic index make it a valuable choice for individuals seeking a wholesome and nourishing food option. Whether used in traditional recipes, beverages, or innovative culinary creations, Sattu continues to captivate taste buds while contributing to overall well-being. Embracing Sattu as part of your diet can be a flavorful and nutritious way to enhance your health and enjoy the benefits of this ancient Indian ingredient.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information please contact our certified nutritionists Here
Sattu is a flour-like powder made from roasted grains, primarily Bengal gram (chana dal), but it can also include other legumes like barley, wheat, or millet. It is widely consumed in the Indian subcontinent and is known for its nutritional richness and versatility in culinary applications.
To make Sattu, grains like Bengal gram or other legumes are dry roasted until they become aromatic and slightly browned. The roasted grains are then ground into a fine powder using a grinder or blender. The resulting powder is Sattu, which can be used in various recipes.
Sattu powder refers to flour-like powder made from roasted grains like Bengal gram or other legumes. It is a versatile ingredient used in traditional recipes, beverages, and snacks. Sattu powder is known for its high fibre, protein, and nutrient content, making it a nutritious addition to meals.
To make a Sattu drink, mix Sattu powder with water, milk, or buttermilk. Add desired flavourings like lemon juice, salt, sugar, or spices such as roasted cumin powder. Stir well until the powder is dissolved, and the drink is smooth. Sattu drinks are refreshing, nutritious, and commonly consumed during summer for their cooling properties.
Sattu offers several health benefits, including:
Consuming Sattu in moderation as part of a balanced diet is generally considered safe and beneficial. However, individual dietary needs and health conditions may vary. It’s best to consult a healthcare professional or registered dietitian for personalized advice based on your specific circumstances. They can provide guidance on incorporating Sattu into your diet and help determine the appropriate frequency and portion sizes.