Sattu is a nourishing blend that has gained immense popularity in the world of fitness and Health in no time. As soon as the temperature increases, our mothers diligently restock or start preparing different dishes of this nutritious wonder. In this article, we will discuss 16 remarkable Health Benefits of Sattu, along with ways in which one can consume it and more. Made from roasted chickpeas or barley that is blended into fine powder packed with essential nutrients. It is not only a rich source of protein, fibre, calcium, and other vital minerals. With these nutrients and minerals, it can enhance our digestive health, boost our energy level, help with cardiovascular health, weight management, and more. There is more when it comes to the health benefits of sattu. With its affordability, versatility, and remarkable nutritional value, it has gained a place for itself in the category of power foods. Let’s read more about sattu, its origin, and its uses. 

Introduction

Sattu, popularly known as poor man’s protein powder, is a type of flour made from roasted chickpeas and grams. It is widely consumed in northern India, particularly in Punjab, Uttar Pradesh, and Bihar. The origin of this nutritious wonder can be traced back to ancient times when it was consumed by labourers and farmers as an energy-rich and nutritious food. There are a couple of stories linked with the origin of sattu; two of them are mentioned below. 

One popular story revolves around Sage Charaka, who was a prominent figure in Ancient Indian Medical System, Ayurveda. It is said that the sage experimented with several ingredients to create a food type that is a high source of energy, strength, and endurance. Through this experiment, he discovered that roasting grams of chickpeas and then grinding them into fine powder gives us sattu. According to another legendary story, it was developed by Maharaja Shalivahana. It is said that during a period of severe drought, the king was desperately looking for a solution to feed his people. In his quest for sustainable and nutritious food, he discovered this amazing food. There are many such stories associated with the origin of this nutritious wonder.

Now, let’s move on to the uses of sattu. These power foods offer a wide range of benefits. It is highly known for its cooling and hydration properties, making it an ideal choice during the summer season. One can simply consume it by mixing it with water to form a refreshing drink that fights dehydration and keeps our body cool from within. It can be consumed in various forms, such as laddoos and parathas, in curries, and additionally, one can also prepare sharbat or a protein shake. In conclusion, it is an extremely nutritious and versatile ingredient that offers numerous health benefits, contributing to both our health and taste. 

16 Health Benefits of Sattu One Should Know About

As we have already mentioned, sattu is a flour type made with roasted chickpeas, grams, or barley consumed for centuries and more because of its unique flavour and nutritional value.

Here are 16 health benefits of sattu:

• Rich Source of Protein:  As it is an outstanding source of plant-based protein, it works on muscle development, growth, and overall bodily functions. Approximately every 100 grams contains 20 grams of protein content, which is why it has also earned itself the title of “poor man’s protein”. 

• Provides Dietary Fibre: It is also high in dietary fibre, which is essential for promoting regular bowel movement, digestion, and maintaining an overall digestive system. This fibre content also helps with weight management, appetite control and regulates blood sugar levels. 

• Boosts Energy: One of the significant health benefits of sattu comes from its high source of complex carbohydrates that work on releasing sustained energy levels. It is a good source of both soluble and insoluble fibres, which prevents low energy levels and healthy blood sugar levels. Its protein content also contributes to maintaining and increasing our energy level.

• Regulates Healthy Blood Sugar Level: it contains a low glycaemic index, which means that it works on realising glucose in our bloodstream. This process leads to regulating healthy blood sugar levels. Also, it prevents any sudden spike in the graph, making it an ideal choice for individuals who have diabetes or for those who are at risk of developing it. 

• Enhances Our Digestive Health:  It is linked to our digestive health. Its fibre content enhances our digestive health by supporting the growth of healthy gut bacteria, preventing constipation, and improving our overall bowel movement. It also helps in reducing the risk of developing gastrointestinal disorders and also absorbs vital nutrients and minerals required by our body to carry out essential functions. 

• Maintains Healthy Cholesterol Levels: It contains soluble fibre, which works on reducing low-density lipoprotein (LDL), popularly known as bad cholesterol level. Regular consumption can contribute to maintaining healthy cholesterol levels. 

• Aids in Weight Management: One of the vital health benefits of sattu is associated with supporting weight management. Its protein and high fibre content lead to satiety, which makes us feel fuller for a longer time. It also reduces unhealthy snacking and time. It also reduces unhealthy snacking and overeating throughout the day, which further leads to weight management. It also boosts our metabolism level due to the thermic effects caused by protein digestion. 

• Promotes Heart Health: When its cholesterol-lowering properties are paired with its low sodium content, it becomes a heart-friendly ingredient. By maintaining a healthy cholesterol level and blood pressure, it reduces the risk of developing any cardiovascular diseases. 

• Enhances Our Bone Health: The health benefits of sattu revolve around our bones and their overall health. As it is a good source of magnesium, phosphorus, and calcium, all the minerals that are essential for maintaining healthy and strong bones. Regular consumption of this ingredient not only strengthens our bones but also prevents major bone conditions like osteoporosis and arthritis. 

• Contains Iron: It contains iron, an important mineral required in the production of red blood cells. Regular consumption can prevent anaemia which is caused by iron deficiency, even more when combined with vitamin C, which helps absorb the iron. 

• Enhances Our Skin Health: It is packed with essential minerals, vitamins, and antioxidants, such as selenium, zinc, and vitamin E, which are required for maintaining healthy and youthful skin. These nutrients also protect our skin from free radicals, prevent wrinkles and fine lines, and along contribute to a brighter spotless complexion. 

• Supports Liver Detoxification:  The health benefits of sattu cover liver detoxification. Its detoxification properties help in cleansing our liver by eliminating harmful toxins affecting the liver’s health. It also contains beneficial compounds and antioxidants that stimulate liver enzymes and facilitate the elimination of harmful substances from our bodies. 

• Hydrates our Body: One of the substantial health benefits of sattu is its refreshing and hydrating quality. When mixed with cold water, it replenishes electrolytes, leading to instant hydration during hot weather or after extensive physical exercise. Additionally, its fibre content also helps in maintaining adequate fluid levels in our bodies. 

• Alleviates Digestive Disorder: The health benefits of sattu are related to its alkaline and cooling properties that help in soothing our digestive disorders like indigestion, gastritis, and acidity. 

• Boosts our Immune System: One of the noteworthy benefits of sattu is associated with our immune health. It contains essential nutrients like selenium, zinc, vitamin C^[1], and other antioxidants that are required to protect our bodies against harmful infections and viruses. These minerals not only protect our body against infection but also strengthen our immune system and boost our recovery.

• Act as Natural Coolant: As it works perfectly as Natural body coolant, it is highly consumed during the summer season. It’s refreshing and cooling properties help in regulating body temperature, provide instant relief from heat-related discomfort, and prevent heat strokes.

5 Ways in which you can Consume Sattu

To gain these benefits, you can consume sattu in various ways:

• Sattu Paratha: This is one delicious way in which you can consume sattu to gain its many benefits. Simply prepare dough of sattu, wheat flour, salt, and preferred spices, and roll it into a perfect paratha. Cook in pure A2 ghee and serve with A2 dahi and pickles. Enjoy!

• Sattu Drink: This is an ideal way of consuming it during the summer season, as our body requires cooling and hydration. Simply mix 2-3 tablespoons of sattu powder with cold water, lime juice, and water. You can either mix it with A2 buttermilk for better taste and enhanced health benefits. 

• Sattu Ladoo: Who doesn’t enjoy ladoos? And sattu ladoo are extremely delicious and healthy for our body. Mix sattu flour with ghee, nuts, jaggery, and cardamom powder. Mix them all well together. Now shape the mixture into small balls & enjoy. Try this and experience good taste and health benefits of sattu.

• Sattu Porridge: Porridge will always be an ideal choice for babies and senior citizens. To prepare a bowl of delicious sattu porridge, cook sattu powder with water or milk and add jaggery, honey, or sugar (any sweetener of your choice). You can also garnish it with nuts and spices for extra flavour and nutrition.

• Sattu Soup: To prepare a bowl, start by mixing sattu flour with vegetable broth or water and add spices, vegetables, and herbs. 

Conclusion 

Sattu has been used for centuries as a plant-based protein powder and an ideal source of hydration for years. Now that you have read all the essential health benefits of sattu, along with ways in which one can incorporate this nutritious wonder into their diet, tell us what you are still waiting for. Before concluding the article, we would like to recommend you choose only high-quality and organic powder or flour to get the most out of it. If you are suffering from any allergy, make sure to consult a nutritionist or healthcare professional for advice. 

Read our Article:Ayurveda Recommends These 13 Natural Cooling Drinks for summer

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