Sattu powder is a traditional Indian flour made with roasted gram (chickpea) or barley. It is an indigenous protein source in India, particularly in Bihar, Uttar Pradesh, Madhya Pradesh, and West Bengal. Because of its high protein content, it has become a popular superfood with several health advantages. Sattu powder, in addition to protein, has fiber and other critical elements, making it an energy-boosting snack, according to nutritionist.
Nutrition facts for Sattu powder:
Sattu powder, made from roasted gram flour, contains protein, fiber, and vital minerals like iron, magnesium, and potassium. Its low glycemic index makes it ideal for controlling blood sugar levels. It is also high in antioxidants, which can improve your overall health and immunity.
Sattu Powder: nutrient overview:
A cup (92 grams) of chickpea flour contains: Protein: 20 grams.
Fibre: 10 grams.
Calories: 356 grams.
Fat: 6 g.
Carbohydrate: 53 grams
30% of the Recommended Daily Intake (RDI) is made up of thiamine.
Iron: 25% of RDI.
Magnesium: 38% of RDI.
Copper: 42% of RDI.
Manganese: 74% of RDI.
Healthy snacks for between meals.
Benefits of sattu powder for health:
1. Beneficial for muscle growth
According to a study published in Frontiers in Nutrition, sattu, also known as roasted chickpea, is a high-protein snack that can help vegetarians and vegans satisfy their protein requirements. Protein is required for muscle repair and growth, as well as proper cellular function.
2. Promotes digestion
Sattu powder promotes digestive health with its high fibre content, which aids in regular bowel movements, prevents constipation, and supports a healthy gut microbiota.
3. Comfort food for diabetics
Sattu powder has a low glycemic index, which means it distributes glucose slowly into the system, helping to regulate blood sugar levels, according to a Nutrients study. This makes it suitable for people who have diabetes.
4. Rich in important minerals.
Sattu powder, in addition to protein fiber, contains critical minerals like iron, magnesium, and potassium, which are required for a variety of biological activities such as oxygen transfer, muscle and neuron function, and electrolyte balance.
5. Boosts immunity.
Sattu powder contains antioxidants that assist to counteract oxidative stress and boost the immune system, lowering the risk of illness and improving overall health and well-being.
6. Boosts skin and hair health.
Sattu powder, which contains important vitamins and minerals, can help to strengthen and nourish hair follicles. It offers moisturizing characteristics that will keep your skin shining and nourished.
7. Supports heart health.
According to a study published in the Journal of Food Biochemistry, sattu’s high quantity of insoluble dietary fibre and protein can help lower elevated cholesterol levels. This can help to control blood pressure levels.
8. Keeps you cool.
Sattu drinks are great for the summer season. It helps keep your body temperature under control while combating the summer heat.
Sattu Powder for Weight Loss:
Sattu powder might help you maintain a healthy weight because of its high protein and fiber content. Protein keeps you satisfied for longer and curbs your appetite, resulting in less calories consumed. Sattu’s fibre also assists digestion and promotes fullness, which helps to reduce overeating.
Its low glycemic index minimizes blood sugar surges, reducing cravings and increasing energy stability. Sattu powder may be used in a variety of dishes, so you can incorporate it into your diet in many ways, making it simpler to stick to your weight loss plan.
Does sattu powder have any side effects?
Sattu powder is generally considered safe to consume, yet there are a few possible negative effects to be aware of:
- Sattu’s high fibre content can cause bloating, gas, and digestive discomfort when ingested in large quantities.
- Overconsumption of sattu powder without considering total calorie intake can result in weight gain.
- People who are allergic to chickpeas or gram flour should avoid sattu powder.
How do you take sattu powder?
Because it can be used to both sweet and savory dishes, sattu powder can be enjoyed in a variety of delectable ways. One popular approach is to combine it with water or buttermilk to make a delightful drink.
Here’s how you make it: Simply combine a few tablespoons of sattu powder with water or buttermilk, a bit of salt, toasted cumin powder, and, if desired, chopped green chilies or mint leaves for added flavor. It’s a refreshing drink for hot summer days that also delivers a short energy boost.
How is Sattu powder made at home?
Here is a recipe you may use to make sattu powder at home. It’s an easy process.
Ingredients: 2 cups chickpeas (either Bengal gram or chana) and water.
Instructions:
Step 1: Clean the chickpeas thoroughly before putting to a large bowl of water. Soak them overnight or for eight hours.
Step 2: Then, take out the water and leave the chickpeas to air dry for 1/2 an hour or more.
Step 3: Roast the chickpeas in a pan over medium heat, stirring regularly to ensure they cook evenly. Roast until they are golden brown.
Step 4: Cool the roasted chickpeas fully before grinding. Then, grind them to a fine powder.
In addition, sattu powder can be added to enhance the flavor and provide protein to savory snacks like litti chokha or stuffed parathas. Eating sattu powder in the form of sattu sharbat, laddoos, cereal, soup, and even pancakes.
