What is Sattu?
Sattu is a traditional Indian flour made from roasted Bengal gram, often called chana sattu. In some regions, it may also be made from a mixture of roasted pulses and grains, including barley. The dry-roasting process enhances the nutritional profile, making it easily digestible while preserving its dense concentration of protein, fiber, and minerals. Historically, sattu has been a staple for laborers and farmers due to its sustained energy-releasing properties, but it has now gained recognition as a modern-day superfood.
The Calorie and Nutritional Breakdown
While a precise calorie count can vary slightly depending on the specific ingredients and brand, a standard 2-tablespoon (20-gram) serving of pure Bengal gram sattu contains about 77 calories. This makes it a great low-calorie option for those monitoring their energy intake. Beyond calories, this small serving is loaded with vital nutrients:
- Protein: Approximately 4.4 grams, making it a strong plant-based protein source for vegetarians and vegans.
- Carbohydrates: Around 11-13 grams, providing complex carbs for long-lasting energy.
- Dietary Fiber: Roughly 3.5-4 grams, which aids digestion and promotes a feeling of fullness.
- Minerals: A good source of essential minerals like iron, magnesium, and potassium, which are crucial for overall health.
Health Benefits of Incorporating Sattu
Adding sattu to your daily diet can yield significant health improvements. The combination of high protein and fiber makes it particularly effective for:
- Weight Management: The rich fiber content keeps you feeling full for longer, which curbs unnecessary snacking and reduces overall calorie consumption. Consuming a sattu drink in the morning can help control appetite throughout the day.
- Improved Digestion: The insoluble fiber in sattu acts as a natural cleanser for the colon, promoting healthy bowel movements and alleviating constipation, bloating, and acidity.
- Sustained Energy: Unlike sugary drinks that cause energy crashes, sattu’s complex carbohydrates provide a slow, steady release of energy, making it an excellent pre-workout or mid-day booster.
- Body Coolant: Sattu is well-known for its cooling properties and is traditionally consumed as a refreshing drink in the summer to prevent dehydration and heatstroke.
- Blood Sugar Regulation: With a low glycemic index, sattu is a suitable food for those with diabetes or individuals managing their blood sugar levels, as it prevents sudden spikes.
Comparison: Sattu vs. Other Protein Options
To understand the value of sattu, a comparison with other common protein sources can be insightful. Here is a comparison based on a typical 2-tablespoon (20g) serving or equivalent.
| Feature | Sattu Powder | Whey Protein Powder (approx. 20g) | Cooked Lentils (approx. 40g) |
|---|---|---|---|
| Protein (g) | ~4.4g | ~8-9g | ~4-6g |
| Calories (kcal) | ~77 | ~80-100 (varies) | ~50 (varies) |
| Dietary Fiber | High | Low | High |
| Availability | Local & affordable | Widespread but more expensive | Local & affordable |
| Additives | None (pure sattu) | Can contain additives/sweeteners | None |
| Digestion | Easy | Very easy | Easy to medium |
Creative Ways to Enjoy Sattu
Sattu is incredibly versatile and can be incorporated into your diet in many delicious ways. Here are some ideas:
- Sattu Sharbat: A classic summer drink made by mixing 2 tablespoons of sattu powder with water, lemon juice, a pinch of black salt, and roasted cumin powder. You can serve it chilled for a revitalizing beverage.
- Protein-Rich Porridge: Mix sattu with warm water or milk and add a little jaggery or honey for a wholesome and filling breakfast.
- Savory Sattu Paratha: Stuff whole wheat dough with a spiced sattu filling (including onions, ginger, and green chili) to create a protein-packed and flavorful paratha.
- Sattu Laddoos: Combine sattu with ghee, jaggery, and crushed nuts for a healthy, no-cook energy ball that is perfect for a quick snack.
- Smoothies and Shakes: Blend 1-2 tablespoons of sattu into your favorite fruit smoothie or mix it with curd for an instant protein boost.
- Thickening Agent: A small amount of sattu can be used to naturally thicken curries or soups, adding both flavor and nutritional value.
Conclusion
In summary, two tablespoons of sattu contain approximately 77 calories, making it a calorie-efficient and nutrient-dense addition to your diet. The high levels of plant-based protein and dietary fiber not only provide sustained energy but also contribute to weight management by increasing satiety and aiding digestion. Sattu’s versatility allows it to be enjoyed in numerous forms, from a refreshing summer drink to a protein-rich meal component. This traditional Indian superfood remains an affordable and effective way to boost your overall health and wellness, proving that you don’t need expensive supplements to achieve your nutritional goals. Adding just a few spoons of sattu to your daily routine can make a significant and positive difference to your energy, digestion, and fitness.
https://www.healthshots.com/healthy-eating/superfoods/sattu-for-weight-loss/
Key Takeaways
- Calorie Count: Two tablespoons (approx. 20g) of sattu powder contain about 77 calories, offering a low-calorie energy source.
- High in Protein & Fiber: A single serving provides nearly 4.4 grams of protein and 3.5-4 grams of fiber, promoting satiety and aiding digestion.
- Supports Weight Management: The combination of protein and fiber helps control appetite and reduce overall calorie intake.
- Excellent Energy Booster: Complex carbohydrates in sattu release energy slowly, preventing sugar spikes and keeping you energized.
- Nutrient-Dense Superfood: Rich in essential minerals like iron, magnesium, and potassium, sattu supports overall health and well-being.
