As festive season approaches, you might be looking for new additions to your fasting diet. If you’ve been looking for a healthy, nutrient-packed addition, look no further than sattu. Known as the “poor man’s protein,” this humble flour has been a staple in Indian households for generations. Sattu is gaining popularity as a superfood due to its high protein content, versatility, and numerous health benefits. But what exactly is sattu, and why should you consider adding it to your daily meals? Let's dive in!
What is Sattu?
Sattu is a flour made primarily from roasted and ground Bengal gram (chana dal) or barley. It is especially popular in the states of Bihar, Uttar Pradesh, and Jharkhand, where it is consumed in various forms, from drinks to parathas. Sattu is rich in protein, fiber, calcium, iron, manganese, and magnesium, making it a powerhouse of nutrition. Unlike many other flours, sattu is gluten-free and easy to digest, making it suitable for people with specific dietary restrictions or those looking to manage their weight.
Nutritional Profile of Sattu
A 100-gram serving of sattu offers approximately:
- Protein: 20 grams
- Fiber: 18 grams
- Calories: 400 kcal
- Carbohydrates: 65 grams
- Fats: 7 grams
- Iron: 5-7 mg
- Calcium: 20 mg
- Magnesium: 60 mg
This nutritional profile makes sattu an excellent choice for those seeking a natural source of protein and energy without resorting to artificial supplements.
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Health Benefits of Sattu
High Protein Content: Sattu is often dubbed the vegetarian protein king. For vegetarians or anyone looking to boost their protein intake, sattu is a fantastic option. It helps in muscle building, tissue repair, and maintaining overall body function, making it ideal for fitness enthusiasts.
Aids in Digestion: The high fiber content in sattu promotes good digestion and helps prevent constipation. It also keeps you feeling full for longer, reducing the tendency to snack on unhealthy foods.
Great for Weight Loss: If you are trying to lose weight, sattu can be your best friend. It is low in calories but high in protein and fiber, which helps control appetite and enhances metabolism. The slow-releasing carbohydrates in sattu keep energy levels stable without causing sudden spikes in blood sugar.
Rich in Essential Minerals: Sattu contains iron, magnesium, and other minerals essential for maintaining healthy blood pressure, improving bone health, and enhancing overall vitality.
Balances Blood Sugar Levels: Sattu is low on the glycemic index, making it a good option for diabetics. It helps regulate blood sugar levels and provides sustained energy without causing spikes.
Detoxifies the Body: Sattu has cooling properties, which help keep the body hydrated and flush out toxins. Drinking sattu mixed with water and lemon can be a refreshing summer drink that not only cools you down but also detoxifies your system.
Improves Skin Health: The iron and magnesium in sattu help improve blood circulation, giving your skin a healthy glow. Regular consumption can also help reduce signs of aging, such as wrinkles and fine lines.
Also read: Here's Why You Should Choose Millet Flours Over Wheat And Maida
Ways to Include Sattu in Your Diet
Sattu Drink: One of the most popular ways to consume sattu is as a drink. Mix sattu with water, salt, cumin, and lemon juice for a savory version or add jaggery for a sweet twist.
Sattu Paratha: Sattu paratha is a delicious and nutritious stuffed flatbread. It’s perfect for breakfast or as a lunchbox item.
Sattu Ladoo: For those with a sweet tooth, sattu ladoos made with jaggery and ghee offer a guilt-free indulgence.
Sattu Smoothies: Add sattu to your smoothies for an extra protein boost. It blends well with fruits, yogurt, and milk, creating a healthy and filling drink.
Sattu Chilla: A savory pancake made with sattu, spices, and veggies, perfect for a light meal or snack.
Conclusion
Sattu is not just a food; it's a superfood that promises numerous health benefits packed into a single ingredient. Whether you're looking to enhance your protein intake, manage your weight, or just add some variety to your meals, sattu is a versatile and nutritious choice. So, go ahead, make sattu a part of your daily diet, and enjoy the wholesome goodness it brings!