The scorching sun of summer demands a natural and effective way to stay cool, hydrated, and energized. Sattu, a protein-rich flour made from roasted grains and pulses, has been a traditional solution for centuries. However, not all sattu is created equal, and understanding the differences can help you determine which sattu is best in summer for your specific needs.
The Top Sattu Varieties for Summer
There are several popular types of sattu, each with a unique nutritional profile and flavour. The key to choosing the right one lies in matching its properties to your summer wellness goals.
Chana Sattu (Roasted Chickpea Flour)
This is the most common and widely recognized form of sattu, especially in regions like Bihar. It's made from roasted Bengal gram (chickpeas), offering a nutty flavour and a high protein content.
- Key Summer Benefit: Its protein and fibre-rich composition provides sustained energy, preventing the fatigue often associated with summer heat. It also helps with digestion and curbs hunger pangs.
- Best For: Individuals seeking a high-protein energy boost, athletes, and those focused on weight management. It's excellent for making savoury drinks (sharbat) and protein-packed parathas.
Jau Sattu (Roasted Barley Flour)
Known specifically for its exceptional cooling effects, jau sattu is made from roasted barley grains. It has a milder flavour than chana sattu and a lower glycemic index.
- Key Summer Benefit: Jau sattu is prized in Ayurveda as a natural coolant that significantly lowers body temperature, offering quick relief from intense heat. Its high fibre content, particularly beta-glucan, helps regulate blood sugar and cholesterol.
- Best For: Anyone looking for the most effective natural body coolant. It's traditionally consumed as a refreshing sweet drink mixed with water and jaggery.
Multigrain Sattu
As its name suggests, this is a blend of various roasted grains and pulses, which can include chickpeas, barley, wheat, and millet. This variety offers a more diverse range of nutrients.
- Key Summer Benefit: By combining the strengths of multiple ingredients, it offers a balanced nutritional profile, boosting immunity and providing a broader spectrum of vitamins and minerals.
- Best For: Individuals seeking a comprehensive nutritional boost. It's versatile and can be used for drinks, pancakes, or energy bars.
Comparison: Chana, Jau, and Multigrain Sattu
| Feature | Chana Sattu (Chickpea) | Jau Sattu (Barley) | Multigrain Sattu |
|---|---|---|---|
| Primary Benefit in Summer | Sustained energy and satiety. | Superior body-cooling properties. | Balanced nutrition and immune boost. |
| Best Use | Savoury sharbat, protein-rich fillings. | Refreshing sweet drinks for immediate cooling. | Versatile use in drinks, meals, and snacks. |
| Nutritional Profile | High in protein and fibre. | High in fibre (beta-glucan), lower GI. | Broad spectrum of vitamins, minerals, and fibre. |
| Flavour | Nutty. | Mild and earthy. | Complex, reflecting the grain mix. |
| Texture | Slightly coarser than gram flour (besan). | Fine, smooth texture. | Variable, depending on the blend. |
How to Choose the Right Sattu for Your Summer Needs
- For maximum cooling: If your primary goal is to lower your body temperature and find quick relief from the heat, Jau Sattu (Barley) is your best bet. Its powerful coolant properties are legendary.
- For sustained energy: If you're physically active or need a filling morning drink to keep you going without a sugar crash, Chana Sattu (Chickpea) is an excellent choice. Its high protein and fibre content will keep you full and energized.
- For holistic nutrition: To get a wide range of benefits from different grains and pulses, opt for Multigrain Sattu. This is a great all-around option for daily wellness throughout the summer.
- For weight management: Both Chana Sattu and Jau Sattu are effective for weight loss. Chana sattu's high protein keeps you full, while jau sattu's fibre content helps control blood sugar. A salty drink made with chana sattu and lemon is particularly popular for this purpose.
The Versatility of Sattu in Summer Recipes
Regardless of your chosen sattu, its versatility allows for endless healthy and delicious summer recipes. Here are a few ideas:
- Savoury Sharbat: Mix chana or multigrain sattu with chilled water, black salt, roasted cumin powder, lemon juice, and chopped mint for a refreshing and hydrating drink.
- Sweet Sharbat: Combine jau or multigrain sattu with chilled water, jaggery or honey, and a hint of cardamom for a delightful and energy-boosting treat.
- Sattu Ladoo: Create nutritious energy balls by mixing sattu with melted ghee, jaggery, and chopped nuts.
- High-Protein Paratha: Use chana sattu as a high-protein filling for whole-wheat parathas, spiced with onions, green chillies, and ginger.
- Cooling Buttermilk (Chaas): Add a tablespoon of sattu to a glass of buttermilk with black salt and cumin for a digestive summer cooler.
Conclusion
The ultimate answer to "which sattu is best in summer?" depends on your personal health goals. For direct and potent cooling, Jau Sattu (barley) is the clear winner. However, for those seeking sustained energy and high protein, Chana Sattu (chickpea) is ideal. If balanced, broad-spectrum nutrition is your priority, then a Multigrain Sattu blend is the way to go. Whichever you choose, incorporating this wholesome, traditional food into your diet is a delicious and effective way to beat the summer heat naturally.
Important Note on Sourcing
When purchasing sattu, always look for reputable brands that ensure minimal processing and clear labelling, like DNV Foods, which is noted for its quality and authenticity. Alternatively, you can prepare sattu at home by dry-roasting and grinding the grains yourself to ensure purity.
The Modern Revival of an Ancient Superfood
Sattu, once a humble staple, is experiencing a modern revival as people increasingly seek natural and nutrient-dense foods. Its rich history and powerful health benefits have earned it the title of a true superfood, making it an indispensable part of a healthy summer routine.
