Sattu is often referred to as the “superfood of the East,” especially in Indian cuisine. This versatile flour, made from roasted barley, gram, or wheat, is packed with numerous health benefits that make it a great addition to your diet. Whether you’re looking to lose weight, boost your energy, or add a nutritious element to your meals, sattu is a great choice. But what makes sattu so special? Let’s delve into its nutritional value per 100g and understand why it’s considered a powerhouse food.

What is Sattu?

Sattu is a finely ground flour made from roasted pulses like chickpeas, barley, or wheat. It is traditionally consumed in various regions of India, especially during the summer months, due to its cooling properties. Sattu is typically mixed with water, lemon, and spices to make a refreshing drink, or it is used in flatbreads, parathas, or various other dishes.

With its high protein content and essential minerals, sattu has been celebrated for its ability to provide energy and nourishment. But beyond its cultural importance, sattu is also being recognized worldwide for its health benefits.

Sattu Nutritional Value Per 100g

Here’s a breakdown of the key nutrients present in 100 grams of sattu:

• Calories: 350-380 kcal
• Protein: 20-22g
• Carbohydrates: 55-60g
• Fiber: 10-15g
• Fats: 4-5g
• Vitamins & Minerals:
  • Calcium: 38mg
  • Iron: 2.5mg
  • Magnesium: 80mg
  • Phosphorus: 220mg
  • Potassium: 300mg
  • Sodium: 5mg

As you can see, sattu is a rich source of protein, fiber, and essential minerals like calcium, magnesium, and iron. The high fiber content helps in improving digestion, while the protein content supports muscle health and overall bodily functions.

Sattu nutritional value per 100g Sattu’s Health Benefits: Why You Should Include It in Your Diet

Now that we’ve covered the basic nutritional breakdown of sattu, let’s dive into why this flour should become a staple in your kitchen.

1. Sattu nutritional value per 100g Rich in Protein for Muscle Growth

Sattu is packed with plant-based protein, making it an excellent choice for vegetarians, vegans, and anyone looking to increase their protein intake without consuming animal products. The high protein content helps with muscle growth, repair, and overall body function.

2. Boosts Digestive Health

The fiber in sattu plays a crucial role in improving digestive health. It helps prevent constipation, promotes smooth bowel movements, and aids in detoxification. Regular consumption of sattu can keep your digestive system in top condition.

3. Aids in Weight Loss

Despite its high calorie content, sattu can be a great food for those looking to lose weight. The fiber and protein content promote a feeling of fullness, which reduces the overall intake of calories throughout the day. Sattu can help manage hunger pangs, making it easier to maintain a healthy diet and weight.

4. Improves Skin Health

Sattu is a good source of antioxidants, which play an essential role in maintaining skin health. Antioxidants help fight oxidative stress and protect the skin from harmful UV rays and pollution. Additionally, sattu’s cooling properties help reduce skin irritation and inflammation during hot weather.

5. Regulates Blood Sugar Levels

The low glycemic index of sattu helps maintain balanced blood sugar levels. This makes it an ideal food for individuals with diabetes or those looking to manage their blood sugar levels effectively. The slow-release carbohydrates in sattu help prevent sudden spikes and crashes in blood glucose levels.

6. Enhances Energy Levels

Sattu is a great source of energy due to its high carbohydrate content. The slow-digesting carbs provide sustained energy throughout the day, making it a perfect breakfast option or post-workout meal.

7. Supports Heart Health

Sattu contains essential minerals like magnesium and potassium that help in regulating blood pressure and maintaining heart health. Consuming sattu regularly can help reduce the risk of cardiovascular diseases and improve overall heart function.

8. Balances Cholesterol Levels

The fiber in sattu helps reduce bad cholesterol (LDL) levels in the body, thus promoting better cardiovascular health. By incorporating sattu into your diet, you can work toward maintaining healthy cholesterol levels and improving overall heart health.

How to Use Sattu in Your Diet

Sattu is a versatile ingredient that can be used in a variety of ways. Here are some popular methods of incorporating sattu into your meals:

1. Sattu Drink

A popular and refreshing way to enjoy sattu is by making a drink. Simply mix 2-3 tablespoons of sattu powder with cold water, a pinch of black salt, lemon juice, and a dash of cumin powder. This cooling drink is perfect for hot days and helps keep you hydrated while providing energy.

2. Sattu Paratha

Sattu can also be used as a filling for parathas or flatbreads. Mix sattu with chopped onions, green chilies, and spices to create a flavorful filling. Roll it into dough and cook it on a griddle for a delicious and nutritious meal.

3. Sattu Smoothie

For a quick and healthy breakfast, blend sattu with milk, yogurt, fruits, and a touch of honey. This smoothie is packed with protein and fiber, keeping you full and energized for hours.

4. Sattu Lassi

Sattu lassi is another great way to enjoy this superfood. Mix sattu with yogurt, water, sugar, and a hint of cardamom for a cool, protein-rich drink.

Is Sattu Safe for Everyone?

Sattu is generally safe for most people. However, it’s importance to consume it in moderation, especially for individuals who are prone to bloating or have digestive issues. If you have a gluten sensitivity or celiac disease, it’s essential to ensure the sattu is made from gluten-free grains like chickpeas or barley.

Consult a Dietitian

If you have any concerns or specific health conditions, it’s always a good idea to consult with a nutritionist or dietitian before incorporating new foods into your diet.

Conclusion: Unlock the Power of Sattu for Your Health

The nutritional value of sattu per 100g makes it a highly beneficial food that can enhance your health in numerous ways. From providing a natural energy boost to improving digestive health and regulating blood sugar levels, sattu is a fantastic addition to any diet. By incorporating sattu into your meals, you can unlock a wealth of health benefits and enjoy a healthier, more balanced lifestyle.

So, why not give sattu a try today? Whether you opt for a refreshing sattu drink or a tasty paratha, you’re sure to enjoy its nutritious benefits.