Sattu Powder – Benefits, Side Effects & Easy Recipes 

Sattu powder, a traditional Indian flour made from roasted gram (chickpea) or barley, is gaining popularity in the fitness world for its rich nutritional profile. It’s an excellent source of plant-based protein, aiding in muscle repair and recovery after workouts. 

Beyond its protein content, sattu powder is packed with fiber and other essential nutrients, making it an energy-boosting food. It supports fitness and weight loss goals by promoting muscle repair and growth, improving digestive health, and regulating blood sugar levels. 

Sattu powder can be enjoyed in various forms, from refreshing beverages to savory snacks and sweet treats. 

Nutritional Profile of Sattu: 

Sattu powder, made from roasted gram flour, is a nutrient-dense food packed with protein, fiber, and essential minerals like iron, magnesium, and potassium. Its low glycemic index makes it an excellent choice for managing blood sugar levels. Moreover, it is rich in antioxidants that support overall health and immunity. Check out its nutritional profile for more details. 

One cup (92 grams) of chickpea flour contains: 

• Protein: 20 grams 

• Fibre: 10 grams 

• Calories: 356 grams 

• Fat: 6 grams 

• Carbs: 53 grams 

• Thiamine: 30 percent of the Recommended Daily Intake (RDI) 

• Iron: 25 percent of RDI 

• Magnesium: 38 percent of RDI 

• Copper: 42 percent of RDI 

• Manganese: 74 percent of RDI 

Health Benefits of Sattu Powder: 

Sattu, with its impressive nutrient profile, offers numerous health benefits. If you’re into fitness or seeking a healthier lifestyle, incorporating sattu into your diet is a wise move. Here are some key health benefits you should be aware of before making the switch: 

1. Boosts Energy Levels: Feeling drained during summer? Sattu is your energy savior! It contains complex carbohydrates that gradually release energy, providing sustained stamina. Unlike energy drinks that provide a quick burst, sattu offers a slow and steady energy release, keeping you going for longer. Perfect for pre-workout energy, it’s ideal for athletes and individuals with an active lifestyle.  

2. Promotes Gut Health: Do you have troubling indigestion or constipation problems? Add sattu to your daily diet to say goodbye to gut problems and hello to a healthy gut. Yes, Sattu can help you relive all your gut-related issues. It acts as a prebiotic that nourishes gut bacteria and supports gut health. It is rich in soluble fiber that promotes regular bowel movements, relieves constipation and irritation, and prevents bloating.  

Tip- Mix one tablespoon of sattu powder to one glass of milk. Try this recipe every day to improve your digestive system.  

3. Helps to manage weight: Sattu, a traditional Indian diet, can be a valuable ally in your weight management journey. Many individuals struggle to lose weight, but sattu offers a unique solution. It is packed with fiber, which aids in calorie reduction and helps you feel fuller for extended periods. Additionally, sattu suppresses cravings and effectively manages weight. However, it’s crucial to maintain a balanced diet by avoiding or eliminating unhealthy foods if you’re serious about achieving your weight loss goals.  

4. Maintains hydration: Sattu, a natural energy drink, is the perfect solution to combat the exhaustion and dehydration that come with summer days. Its cooling properties ensure you stay hydrated and energized throughout the day. Packed with fiber, carbohydrates, vitamins, and minerals, Sattu provides sustained energy during the scorching heat. It’s a plant-based protein that offers essential amino acids, aiding in energy production, muscle repair, and growth. Additionally, nutrients like iron and magnesium boost metabolism, red blood cell production, and oxygen transport, ultimately combating fatigue and enhancing stamina. 

5. Regulates blood sugar levels: Sattu, a natural remedy, can help manage blood sugar levels, making it beneficial for diabetic patients. Unlike energy drinks that contain harmful artificial sweeteners and sugar, Sattu has a low glycemic index, which aids in regulating blood sugar levels. Additionally, it helps maintain cholesterol levels. To incorporate Sattu into your summer energy drink routine, consider adding sugar-free sattu sharbat to control your blood sugar and blood pressure. 

Benefits for children: 

Sattu powder offers numerous health benefits for children. Unlike many processed foods marketed as healthy, Sattu is naturally rich in essential nutrients that support children’s overall well-being and help them fight common health issues. During the peak summer months, the weather can become extremely hot and oppressive, making it challenging for children and adults alike to stay cool and hydrated. Sattu powder can be an excellent solution to this problem. By incorporating Sattu into refreshing beverages like sharbats and smoothies, children can not only cool down their bodies but also receive a boost of protein and nutrient-rich Sattu that enhances their immunity and overall health.  

Potential Side Effects & Precautions:  

Sattu, a healthy and nutritious powder, is generally safe for most people. However, there are a few potential side effects to be aware of, especially if consumed in excess. 

- Digestive Discomfort: Sattu is rich in fiber, which can lead to bloating and flatulence if consumed in large quantities. Therefore, moderation is key to enjoying its benefits. Gradually introduce sattu into your diet to minimize these side effects. 

- Gluten Sensitivity: Sattu is made from gluten grains like barley, wheat, or chickpeas. Individuals with gluten sensitivity or celiac disease may experience adverse reactions. In such cases, opt for millet or sorghum sattu as alternatives. 

- Reduced Mineral Absorption: Sattu contains phytates, which can interfere with the absorption of certain minerals like iron and zinc. To enhance mineral absorption, consume sattu alongside Vitamin C-rich foods. 

- Kidney Stones: Individuals prone to kidney stones should consult a healthcare professional before consuming Sattu in large quantities. Sattu contains oxalates, which can contribute to the formation of kidney stones. 

How to Use Sattu Powder:  

Sattu powder, a versatile ingredient, can be incorporated into both sweet and savory dishes. One popular method involves blending it with water or buttermilk to create a refreshing beverage. Here’s how to make it: Simply combine a couple of tablespoons of sattu powder with water or buttermilk, add a pinch of salt, roasted cumin powder, and, if desired, some chopped green chilies or mint leaves for enhanced flavor. This cooling drink is ideal for hot summer days and provides a quick energy boost. Beyond beverages, sattu powder can also be used to create savory snacks like litti chokha or stuffed parathas, adding flavor and making them protein-rich. Additionally, you can consume sattu powder in various forms, such as sattu sharbat, laddoos, porridge, soup, and even pancakes. 

Easy Recipes: 

1. Sattu Sharbat (Drink): Sattu Sharbat is a refreshing and energizing summer drink that’s packed with health benefits. To make it, simply mix Sattu powder with water, lemon juice, cumin powder, and a pinch of black salt. Enjoy this delightful beverage to beat the heat! 

2. Sattu Halwa (Breakfast Option): For a wholesome and satisfying breakfast, consider Sattu Halwa. Boil Sattu powder with water or milk, then add jaggery or honey to taste. To enhance the flavor, top it with nuts and seeds. 

3. Sattu Litti (Traditional Bihari Dish): Sattu Litti is a traditional Bihari dish that’s both delicious and nutritious. Knead a dough ball and stuff it with a spicy Sattu mixture. Bake or fry it to your preference. 

4. Sattu Paratha (Popular Indian Breakfast): Paratha is a beloved Indian breakfast option. Why not try Sattu Paratha tomorrow? It’s simple to make: just knead dough with Sattu powder and stuff it with your choice of vegetables. Enjoy Sattu Parathas with chutney or yogurt! 

5. Sattu Laddoos (Nutritious and Delicious): If you love laddoos, Sattu Laddoos are a must-try. These laddoos are packed with nutrients and made by mixing jaggery, ghee, and nuts. They’re a perfect energy booster and a healthier alternative to sugary sweets. 

6. Sattu-Mango Smoothie: For a refreshing and healthy smoothie, try Sattu-Mango. In a jar, combine 1/2 cup of mango pulp, 1/2 cup of curd, 4 tablespoons of Sattu, 4 teaspoons of honey, and 2 glasses of chilled water. Blend everything until it forms a smooth mixture. Garnish with some dry fruits and serve it immediately. 

7. Sattu Kebab (A Savory Option): Mix 100 grams of Sattu, 2 tablespoons of rice flour, salt to taste, 1 teaspoon of sugar, and chopped onions, chillies, and coriander leaves. Gradually add water as you mix to form a dough. Shape the dough into small balls and flatten them between your palms to resemble round kebabs. Heat a pan and add oil. Once the oil is hot, shallow fry the kebabs until they’re golden brown on both sides. Serve hot with green chutney. 

8. Sattu Panjiri (A Healthy Snack): Sattu Panjiri is a healthy and delicious snack option. Mix Sattu powder with nuts, seeds, and jaggery to create a flavorful and nutritious snack. Enjoy it anytime, anywhere! Heat a pan on low heat and add 2 tablespoons of ghee, 1 cup of Sattu, and 1/4 cup of besan. Roast the mixture until the flour changes color to light brown. Next, add 1/2 cup of roasted, chopped dry fruits, 1 teaspoon of cardamom powder, and 1/4 cup of desiccated coconut. Mix everything well. Turn off the heat and then add the powdered sugar along with raisins. 

Conclusion:  

Now that you’re aware of the benefits of Sattu, are you ready to incorporate it into your diet by trying sattu dishes? In conclusion, let’s summarize the key points of this blog. Sattu boasts an impressive profile, packed with protein, fiber, complex carbohydrates, and essential minerals. It’s a valuable addition to any diet. Sattu offers a wide range of health benefits, including boosting energy and digestion, promoting weight management, and controlling blood sugar levels. You can enjoy it in various forms, such as refreshing summer drinks or wholesome meals. So, the next time you’re seeking a nutritious and healthy beverage, look no further than Sattu. Remember to consume it in moderation, start slowly to avoid digestive issues, and explore the creative possibilities Sattu offers in the kitchen. Embrace the power of Sattu and experience its health benefits to transform into a more energized version of yourself!