Sattu is very famous among the people of states like Bihar, Jharkhand, UP, Bengal. Sattu, once called 'poor man's protein', is now making its own identity not only in the country but all over the world. This is the reason why Sattu has also been included in the category of superfoods. In the famous recipe Litti-chokha, Sattu is filled inside Litti. But the specialty of Sattu does not end here. It can be mixed with water to make a salty or sweet sherbet or a delicious recipe can also be prepared by filling it inside Baati or Paratha. Famous nutritionist, health expert and lifestyle coach Luke Coutinho also believes that there is no Indian superfood like Sattu. Sattu has the highest amount of protein. Apart from this, many nutrients like calcium, iron, manganese, magnesium are found in sattu, which work to repair the tissues of the body. Sattu also contains carbohydrates which work to give instant energy to the body. Hence, sattu is also called the powerhouse of energy.

(Read more: Benefits of Nagdon)

Sattu is usually consumed on summer days because it helps in keeping the stomach cool. So how is sattu made and what are the benefits of eating or drinking it? Apart from this, can there be any harm from consuming sattu? We are telling you about all these in detail in this article.

  1. What is Sattu?
  2. Benefits Of Eating Sattu
  3. How Is Sattu Made?
  4. Disadvantages Of Eating Sattu
  5. Right Time To Eat Or Drink Sattu
  6. Summary
Doctors for Sattu: A Complete Guide to Its Benefits and Potential Side Effects

So what is sattu? Sattu is actually gram flour which is made by roasting white chickpeas or red chickpeas. In states like Bihar, Jharkhand and Bengal, gram is roasted by adding sand in an iron pan and then it is sieved so that the sand gets separated and then this roasted gram is ground and your sattu is ready.

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Benefits Of Eating Sattu For Diabetes

Gram sattu has half the amount of carbohydrates as compared to flour and refined flour, so it affects a person's blood sugar level differently. While the GI of white flour is 70, the glycemic index i.e. The GI of sattu is only between 28 to 35. Therefore, sattu is considered good for diabetes patients. According to health experts, consuming sattu daily reduces the absorption of glucose in the body, due to which the blood sugar level remains under control. However, diabetes patients should not eat sattu by mixing sugar in it.

(Read more: Benefits of Soaked Black Gram)

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Benefits Of Eating Sattu For Weight Loss

Sattu contains 20 percent protein as per its weight and along with protein, it contains fiber so it is also helpful in weight loss. After eating sattu, you do not feel hungry for a long time and the stomach feels full. Due to this also, weight management is easy. Potassium and magnesium are also found in sattu, which removes the problem of flatulence, increases metabolism and helps in burning calories.

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Benefits Of Eating Sattu For Good Digestion

About 10 grams of fiber is found in 1 cup of sattu, which is about three times more than white flour. Due to the abundance of fiber, sattu also helps in digestion. Due to the fiber and iron found in sattu, the stomach remains clean, the digestive system works better and there is no problem related to constipation, acidity or any other digestion.

(Read more: Benefits of Sama Rice)

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Benefits Of Drinking Sattu On An Empty Stomach

If sattu is consumed on an empty stomach in the morning, it

  • Helps in removing many stomach related problems
  • Toxins also get removed from the body
  • Healthy Intestine and proper digestion
  • Increase Appetite
  • Energy 

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Benefits Of Eating Sattu To Reduce Cholesterol

A study conducted on 47 adults revealed that consuming gram flour as compared to wheat for about 5 weeks reduced total cholesterol by 3.9 percent and LDL i.s. bad cholesterol by 4.6 percent. The reason for this is that gram flour i.e. sattu contains more fiber which helps in improving the level of fat in the blood.

Benefits Of Eating Sattu For Heat Stroke

Like raw mango panna, sattu is also perfect for the summer season. Sattu has a cooling effect and hence it keeps the body cool from inside in the summer season and also protects from heat stroke. If you are feeling tired due to strong sunlight in the summer season, then sattu can help you in removing fatigue and giving energy.

Benefits Of Eating Sattu To Increase Appetite

If sattu is eaten on an empty stomach for breakfast in the morning or mixed with water and drunk, it also helps in increasing appetite. Apart from potassium and magnesium present in sattu, many other minerals and nutrients are found due to which it helps in increasing appetite.

Benefits Of Eating Sattu For People Of All Ages

Sattu works to nourish the human body and hence it is also beneficial for growing children, pregnant women and the elderly. Sattu is very easy to make, eat and digest, so by including it in your diet, the body gets a good amount of nutrition.

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Although sattu is easily available in the market. But if you want to make it at home, then you can roast the chickpeas (chickpeas) dry in a pan without any oil and grind it in a mixer or grinder to prepare its flour or roast and grind red gram (bengal gram) to make its flour. Both are called sattu. Sattu is being seen as a gluten-free alternative to wheat flour and this is the reason why Sattu is becoming famous all over the world.

In 100 grams of Sattu

  • Calories- 356
  • Protein- 20 grams
  • Fat- 6 grams
  • Carbohydrate- 53 grams
  • Fiber- 10 grams
  • Folate- 101 percent of daily requirement
  • Iron- 25 percent of daily requirement
  • Magnesium- 38 percent of daily requirement
  • Manganese- 74 percent of daily requirement
  • Copper- 42 percent of daily requirement

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Although the consumption of Sattu is beneficial in many ways, some people may also suffer some harm from its consumption. Sometimes, consuming too much of Sattu can also have adverse effects on the body:

  • If Sattu is consumed in too much quantity, it causes gas formation in the stomach. Therefore, people who already have a gas problem in the stomach should consume Sattu in small quantities.
  • Sattu is considered very beneficial in problems occurring in summers like heat stroke or dehydration, but Sattu should be consumed in less quantity during the rainy season.
  • People who have a problem with stones should also not consume gram Sattu.
  • People who are allergic to gram or find it difficult to digest gram should also not eat Sattu.

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Sattu is not only tasty to eat but is also beneficial for health in many ways and eating or drinking it keeps many diseases away. Although Sattu is a complete diet, it can be eaten anytime in the morning for breakfast, lunch or dinner. But eating Sattu on an empty stomach in the morning is considered more beneficial. Sattu has a cold effect. This is why it is recommended to consume it in summer. It helps in keeping the stomach cool and the body temperature is also controlled due to this.

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Sattu is a traditional and nutrient-rich food which is considered very beneficial for health especially in summer. It is mainly made of roasted gram or barley flour and is rich in protein, fiber, and essential minerals. Consumption of Sattu helps in increasing energy, improving digestion, and cooling the body. It can be easily eaten by dissolving it in water or adding it to various dishes like paratha, laddu. Sattu is not only tasty, but is also a complete and inexpensive diet option for health.

Dt. Vinkaljit Kaur

Dt. Vinkaljit Kaur

Dietician
6 Years of Experience

Dt. khushboo fatima

Dt. khushboo fatima

Dietician
11 Years of Experience

Dt. Priti Kumari

Dt. Priti Kumari

Dietician
2 Years of Experience

Dt. Sonal jain

Dt. Sonal jain

Dietician
5 Years of Experience

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