Sattu, a flour made from roasted gram (chickpeas), has long been a staple in various parts of India, especially in the northern and eastern regions. Packed with essential nutrients, it’s considered a superfood by many. It is often consumed in the form of drinks or added to various recipes to improve the nutritional profile of meals. In this article, we will explore the nutritional benefits of sattu, including its calorie content, health benefits, and ways to incorporate it into your diet.
What Is Sattu?
Sattu is a powder made by roasting chickpeas or other pulses, grinding them into flour, and sieving them to create a fine powder. This flour is rich in protein, fiber, vitamins, and minerals, making it a versatile food choice that can be added to a variety of dishes. Sattu is known for its cooling properties, making it a popular drink in the summer months, especially in the form of “sattu sharbat” – a refreshing, energy-boosting drink made by mixing sattu with water, lemon, and spices.
Caloric Content of Sattu
Sattu is a calorie-dense food, offering a good amount of energy in small servings. The calorie content of sattu depends on its composition and the method of preparation. On average, one tablespoon (approximately 10 grams) of dry sattu contains about 35-40 calories.
However, the total caloric intake can vary depending on how you use it. For example:
- A sattu drink made with water typically contains approximately 70-90 calories per serving (around 100-150 ml), depending on how much sattu is used.
- If you prepare sattu with milk, the calorie count can increase to 150-200 calories per serving due to the added calories from the milk.
- When combined with other ingredients, such as spices, lemon, or sweeteners, the calorie content can fluctuate accordingly.
Key Nutritional Breakdown of Sattu
Apart from calories, sattu is a great source of various nutrients. Here’s a breakdown of its macronutrient profile for 100 grams:
- Calories: 380-400
- Protein: 20-25 grams
- Carbohydrates: 60-70 grams
- Fiber: 10-15 grams
- Fat: 6-7 grams
As you can see, sattu is an excellent source of plant-based protein, fiber, and complex carbohydrates. It is low in fat, making it a great option for those seeking to manage their weight while ensuring adequate energy levels.
Health Benefits of Sattu
Sattu is packed with numerous health benefits that make it an excellent addition to your diet. Some of the key health benefits include:
1. Rich in Protein
Sattu is considered one of the best plant-based protein sources. The high protein content in sattu helps build and repair tissues, supports muscle growth, and strengthens the immune system. It is particularly beneficial for vegetarians and vegans who may have a limited intake of protein from other animal-based sources.
2. Boosts Digestion
Due to its high fiber content, sattu promotes healthy digestion. The fiber helps regulate bowel movements, preventing constipation, and improving overall gut health. Sattu also has a cooling effect on the digestive system, making it a great option during hot weather.
3. Helps with Weight Management
Sattu is a filling food that helps keep you feeling full for longer, making it an excellent choice for weight management. The fiber and protein in sattu slow down the digestion process, preventing hunger pangs and reducing overall calorie intake throughout the day.
4. Regulates Blood Sugar Levels
Sattu is a low glycemic index food, which means it does not cause a rapid spike in blood sugar levels. The complex carbohydrates in sattu are digested slowly, providing a steady source of energy without causing sudden fluctuations in blood sugar. This makes it a great option for people with diabetes or those trying to control their blood sugar levels.
5. Provides Essential Nutrients
Sattu is rich in essential vitamins and minerals, including iron, magnesium, potassium, and calcium. These nutrients help support the immune system, maintain strong bones, and improve overall health.
How to Incorporate Sattu into Your Diet
Sattu is a versatile ingredient that can be easily incorporated into your daily meals. Here are some popular ways to use sattu in your diet:
1. Sattu Drink (Sattu Sharbat)
One of the most popular ways to consume sattu is by making a refreshing sattu drink. To make this, simply mix sattu powder with chilled water, a pinch of salt, black pepper, and lemon juice. You can also add a little bit of sugar or jaggery for sweetness. This drink is perfect for hydration during hot summer days and provides a good amount of energy.
2. Sattu Paratha
Sattu can be used as a filling for parathas. To make sattu paratha, mix sattu powder with wheat flour, add spices such as cumin, coriander powder, and chili powder, and knead the dough. Roll out the dough into flatbreads and cook them on a griddle with ghee or oil. Sattu parathas are a nutritious and filling meal.
3. Sattu Lassi
You can also make a sattu lassi by blending sattu with yogurt, water, a pinch of salt, and a sprinkle of cumin powder. This savory drink is a great source of probiotics from yogurt and provides a refreshing and energizing boost.
4. Sattu in Baking
Sattu can be added to baked goods such as cakes, muffins, and bread. It adds a nutty flavor and a boost of protein and fiber to the recipes. You can replace some of the flour in baking recipes with sattu for a healthier twist.
5. Sattu for Weight Loss
For those looking to lose weight, you can replace higher-calorie snacks with sattu. A sattu drink or a small portion of sattu with fruits makes for a healthy, low-calorie snack that keeps you feeling full for longer.
Commonly Asked Questions (FAQs)
1. Is sattu good for weight loss?
Yes, sattu is an excellent food for weight loss. It is high in fiber and protein, both of which help to keep you full and satisfied for longer periods, reducing the urge to snack between meals.
2. Can sattu be consumed daily?
Yes, sattu can be consumed daily as part of a balanced diet. It is a nutritious food that provides energy, promotes digestion, and helps maintain good health.
3. What are the best ways to consume sattu?
Sattu can be consumed in various ways, such as in drinks (sattu sharbat), parathas, lassi, or added to baked goods. It can also be mixed with yogurt for a healthy snack.
4. Is sattu good for diabetic patients?
Yes, sattu is a low glycemic index food, making it a great option for diabetic patients. It helps regulate blood sugar levels and provides a steady source of energy without causing sudden spikes in glucose.
5. How many calories are there in 100 grams of sattu?
On average, 100 grams of sattu contains approximately 380-400 calories. However, the calorie content may vary depending on how it is prepared and consumed.
Sattu is a nutrient-dense food that offers numerous health benefits, including being a great source of protein, fiber, and essential vitamins and minerals. It is calorie-dense but can be part of a balanced diet, especially when consumed in moderation. Whether you’re looking to lose weight, manage your blood sugar levels, or simply enjoy a nutritious and tasty food, sattu is an excellent option to consider.