Sattu Benefits: 5 Reasons Why Sattu is a Must Try Healthy Desi Summer Cooler

What is Sattu?

Sattu, a traditional Indian superfood, is made from roasted gram flour. It has been a staple in Indian households for centuries, particularly during the scorching summer months. Sattu is not only versatile but also incredibly nutritious, making it a popular choice for people looking for a healthy and refreshing beverage option.

Sattu is derived from roasted Bengal gram (chickpea) or other pulses, which are then ground into a fine flour. This flour is known for its earthy flavor and nutty aroma, which adds depth to various dishes. It is commonly used in Indian cuisine to prepare dishes like sattu paratha, sattu ladoo, and sattu sharbat.

The process of roasting the gram flour enhances its flavor profile while also increasing its shelf life. Sattu can be stored for extended periods without losing its nutritional value, making it a convenient pantry staple for many households.

Health Benefits of Sattu

Rich in Protein: Sattu is a powerhouse of protein, making it an excellent choice for vegetarians and vegans looking to meet their protein requirements. It contains all nine essential amino acids, making it a complete protein source(1^✔). The high protein content in sattu helps support muscle repair, growth, and overall bodily functions.

Aids in Weight Loss: Sattu is low in calories and high in fiber, which helps promote satiety and prevent overeating. The fiber content in sattu helps regulate digestion and keeps you feeling full for longer periods. By including sattu in your diet, you can curb cravings and reduce calorie intake, facilitating weight loss and management.

Promotes Digestive Health: The high fiber content in sattu aids in digestion and prevents constipation. It acts as a natural laxative, promoting regular bowel movements and maintaining gut health. Consuming sattu regularly can help alleviate digestive issues like bloating, gasand indigestion, ensuring optimal digestive function.

Boosts Energy Levels: Sattu is rich in complex carbohydrates, which provide a steady and sustained release of energy. Consuming sattu during the summer months can help prevent fatigue and keep you energized throughout the day. It is an ideal beverage option for maintaining energy levels during hot and humid weather conditions.

Hydrating Summer Cooler: Sattu sharbat is a popular summer beverage known for its cooling properties. It helps replenish electrolytes lost through sweat and keeps the body hydrated, making it an ideal drink to beat the summer heat. Sattu sharbat is not only refreshing but also nourishing, providing essential nutrients to keep you hydrated and revitalized during the summer months.

Sattu during Pregnancy: Sattu, a traditional Indian food made from roasted chickpeas or barley, can be a nutritious choice during pregnancy due to its rich protein, fiber, and essential nutrient content. It offers valuable nutrients like iron, calcium, and B vitamins, which are vital for the health of both the mother and the developing baby.

However, pregnant women should ensure sattu is prepared in a hygienic environment to prevent foodborne illnesses, consume it in moderation, and consult with their healthcare provider for personalized dietary recommendations. Adding sattu to a well-balanced diet can contribute to meeting nutritional needs during pregnancy, but variety and moderation remain key principles for optimal health.

Nutritional Value of Sattu

Sattu is packed with essential nutrients that contribute to overall health and well-being. A 100-gram serving of sattu provides approximately 370 calories, 20 grams of protein, 7 grams of fat, 57 grams of carbohydrates, and 7 grams of dietary fiber. It is also rich in vitamins and minerals such as calcium, iron, magnesium, phosphorus and potassium.

Sattu is a nutrient-dense food that offers a wide range of health benefits. It is a rich source of protein, fiber, vitamins, and minerals, making it an excellent addition to any diet. Whether consumed as a beverage or incorporated into various recipes, sattu is a versatile and nutritious ingredient that can support overall health and well-being.

Recipes

Sattu Drink: To make sattu sharbat, simply mix sattu powder with water, lemon juice, sugar or jaggery, and a pinch of black salt. Stir well until the mixture is smooth and frothy. Serve chilled with ice cubes for a refreshing summer cooler. This is a great remedy for heat stroke.

Sattu Paratha: Combine sattu flour with finely chopped onions, green chilies, coriander leaves, and spices to make a filling for parathas. Stuff the mixture into whole wheat dough balls, roll out into parathas, and cook on a hot griddle until golden brown. Serve hot with yogurt or pickle.

Sattu Ladoo: Mix sattu flour with melted jaggery or honey, chopped nuts, and ghee to form a dough. Roll the dough into small balls and let them set. Enjoy these nutritious and delicious ladoos as a healthy snack or dessert option.

Sattu is a versatile and nutrient-rich ingredient that offers a wide range of health benefits. Whether consumed as a beverage or incorporated into various recipes, sattu is a must-try healthy desi summer cooler that can help you stay hydrated, energized, and nourished during the hot summer months.

Reference:

1. Standardization and quality profile of sattu mix - (https://pubmed.ncbi.nlm.nih.gov/35734118/)

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