Sattu vs. Besan: The Core Differences
At a glance, sattu and besan can appear similar, both being types of flour made from Bengal gram (chana). However, their preparation methods are fundamentally different, which results in distinct nutritional and health-related properties.
- Sattu: Made from dry-roasted Bengal gram, sometimes with a mix of other grains and pulses like barley. The roasting process locks in the nutrients and makes it easier to digest. It is traditionally consumed in Northern and Eastern India as a cooling drink or a filling in savory dishes.
- Besan: Made from raw, ground chickpeas. It is a culinary staple used widely across India for preparing a vast range of snacks, curries, and sweets. The texture and taste differ significantly from sattu due to the raw, un-roasted nature of the chickpeas.
Nutritional Comparison: A Closer Look
To determine if sattu is healthier than besan, one must analyze their nutritional components. While both are excellent plant-based protein and fiber sources, there are subtle differences.
Nutritional Value Per 100g (Approximate)
| Nutrient | Sattu (Roasted Bengal Gram) | Besan (Raw Chickpea Flour) |
|---|---|---|
| Protein | ~22.5 g | ~20 g |
| Fiber | High insoluble fiber | High dietary fiber |
| Glycemic Index | Low (GI of 28) | Low |
| Carbohydrates | Complex carbohydrates | Complex carbohydrates |
| Minerals | Rich in Calcium, Iron, Magnesium, Manganese | Rich in Magnesium, Phosphorus, Iron |
| Fats | Healthy unsaturated fats | Healthy unsaturated fats |
| Digestibility | Easier to digest due to roasting | Digestibility depends on preparation |
The Health Advantage of Sattu's Processing
The dry-roasting process used to make sattu contributes to several health benefits. This process reduces the water content, making the flour nutritionally denser. Crucially, it also breaks down antinutritional factors present in raw legumes, which can interfere with the absorption of certain nutrients. This makes sattu particularly gentle on the digestive system and highly beneficial for gut health.
Benefits for Weight Management
Both flours are excellent for weight management due to their high protein and fiber content, which helps increase satiety and reduce overall calorie intake. However, sattu is often consumed as a simple, low-calorie drink, which can be a more direct and effective tool for controlling appetite, especially when consumed on an empty stomach.
Other Specific Health Benefits
Sattu’s Benefits
- Natural Coolant: Sattu is well-known for its cooling properties, making it an excellent summer drink to prevent heatstroke and keep the body hydrated.
- Detoxification: Its high insoluble fiber cleanses the colon and aids in detoxification.
- Blood Sugar Regulation: With a very low glycemic index, sattu is an ideal food for people managing diabetes.
- Skin Health: By flushing out toxins and improving blood circulation, sattu contributes to healthier, more radiant skin.
Besan’s Benefits
- Culinary Versatility: Its binding properties and neutral flavor make it a versatile ingredient for a wide array of savory and sweet dishes.
- Skin and Hair Care: Besan is famously used in homemade face packs and hair masks to treat acne, remove tan, and promote healthy hair growth.
- Heart Health: The soluble fiber in besan helps regulate cholesterol levels, contributing to a healthier heart.
Versatility and Culinary Uses
The culinary applications of sattu and besan reflect their differing textures and preparation methods.
How to use sattu
- Sattu Sharbat: A refreshing summer drink made by mixing sattu with water, lemon juice, salt, and spices.
- Litti Chokha: A traditional Bihari dish where sattu is used as a flavorful stuffing for baked or fried wheat balls.
- Sattu Paratha: Parathas stuffed with a savory sattu and spice mixture.
How to use besan
- Pakoras and Bhajiyas: The most popular use, where besan is used to make crispy batter-fried snacks.
- Cheelas and Pancakes: Savory pancakes are made from a besan batter with chopped vegetables.
- Sweets: Used to make traditional sweets like laddoo and mysore pak.
- Skincare: Mixed with other ingredients like turmeric or milk for exfoliating and brightening face packs.
Which is Healthier for You?
The answer to the question depends on your specific health goals. For most people seeking better digestion and a powerful, nutrient-dense boost, sattu is the healthier option. Its roasting process makes it more digestible, and its rich insoluble fiber content is excellent for gut health. Sattu is an unmatched summer coolant and a low-glycemic food, making it particularly beneficial for diabetics and those managing weight through simpler food preparations.
However, besan remains an incredibly healthy and valuable ingredient. Its versatility makes it a kitchen staple for creating nutritious, gluten-free meals and snacks. For those who prefer culinary variety or want to leverage its benefits for skin and hair health, besan is the clear winner. For most people, incorporating both into a balanced diet is a great way to enjoy their unique benefits. Ultimately, both are far healthier choices than refined wheat flours or heavily processed alternatives. For further reading on the nutritional density of plant-based foods, you can refer to sources like the Nutrient Database of the USDA.
