Rich in protein, sattu is an Indian superfood filled with great health benefits! It has been part of Indian cuisine for years - used in several recipes but has recently gained popularity as a refreshing and perfect summer drink.
Sattu is now known to be a powerhouse ingredient for all the benefits it has to offer.
What is Sattu?
A type of flour sattu ka aata that is native to India, Pakistan, and Nepal, sattu is the end product of roasted chana daal or the Bengal gram.
High in protein, fibre, and other nutritious elements, this superfood is made in different parts of India and is a staple in Bihar, Rajasthan, Uttar Pradesh, and Madhya Pradesh. From sweet dishes to savoury food and drinks, sattu can be converted into many delicious and fulfilling meals!
How is Sattu Made?
Sattu is typically made by roasting and grinding Bengal gram or chana daal into flour. To make the sattu more flavourful, other pulses and cereals are also often added, such as chickpeas.
What is the Difference Between Sattu and Besan?
Since both besan and sattu are made from Bengal gram, you are bound to get confused between them. But that's completely normal!
Here's a closer insight into what makes the two flours different from each other:
Made by coarsely grounding roasted Bengal gram
Made by finely grounding Bengal gram
Looks darker and doesn't taste bitter
Pale yellow in colour and has a bitter taste
Shelf life is more than six months since it's roasted
Shelf life is up to six months when you store it in dry and airtight containers
Commonly used in Bihar, Uttar Pradesh, Madhya Pradesh, West Bengal, Rajasthan, Jharkhand, and Haryana
It is commonly used all over India
Popular dishes are sattu chokha, sattu laddoo, sattu paratha, sattu drinks, sattu halwa
Some of the popular dishes are dhokla, pakoda, kadhi, boondi, besan laddoo
Nutritional Value of Sattu
Sattu is an Indian superfood rich in protein! Let's take a look at the nutritional value it provides:
|NUTRIENTS||CALORIES (PER 100G)|
Sattu also contains traces of magnesium, iron, manganese, and calcium required to repair and maintain tissues.
Some of Our Best-selling Sattu Products
Sattu FlourOur stoneground Sattu Atta is milled in stone grinders with an indigenous variety of roasted Bengal gram. Cook with water or milk to make a quick, tasty Sattu Porridge for breakfast. Savour some amazing chilla or relish gourmet pancakes made with our organic and gluten-free Sattu Flour!
- - High in fibre
- - Protein-packed
- - Gluten-free
- - Made with indigenous Bengal gram
Sattu and Jaggery Laddoo
Bring the ancient touch of the Indian superfood, sattu, combined with the sweetness of jaggery and traditionally roasted almonds with our super nutritious and organic Sattu Laddoo!
- - Rich in protein
- - High in iron
- - Made in A2 ghee
- - Easily digestible
- - Great for people of all ages
Benefits of Sattu and Sattu Drinks
Provides Energy and HydrationThe scorching summer heat brings in restlessness and a lack of energy that makes you feel drained. Sattu contains cooling properties that make sattu drinks some of the best summer refreshers to keep you hydrated and energetic throughout the day!
Supports DigestionConsuming sattu on an empty stomach every morning is known to improve your digestive tract and bowel movements. This is because it is filled with insoluble fibre that is great for cleaning your colon and relieving you from issues like acidity, swelling, and clogging.
The salt, fibre and iron in this magic flour help reduce stomach issues by improving your bowel movements. It reduces problems of constipation by regulating your bowel movements.
Sattu drinks benefit your body by flushing out toxins from the intestines, boosting your immunity.
Improves Hair and Skin HealthIncluding sattu in your daily diet helps your skin to naturally glow as it provides hydration and is rich in iron.
Sattu has the necessary nutrients like protein and iron to strengthen your hair follicles and improve your hair health as well.
Maintains Healthy Glucose LevelsSattu contains a low glycaemic index. A glycaemic index is a tool that measures the relative effectiveness that any food item will have on your blood sugar. So, the higher the index, the quicker the food will break down and cause a rise in your blood glucose.
Diabetic patients are recommended to eat foods with lower glycaemic rates as that won't fluctuate their blood glucose levels rapidly. Sattu, being a low glycaemic index food, helps regulate sugar levels, which is excellent for diabetic patients.
Drinking sugar-free sattu sharbat keeps your blood sugar and blood pressure in check.
Aids in Weight LossLosing weight is a combination of consistent workouts and limited calorie intake. Along with getting on the treadmill, going to the gym, walking around the neighbourhood, or even doing yoga, you must be conscious of what you consume.
If you are struggling with staying within your daily calorie limits, consuming something low in calories but high in fibre can be effective! And sattu is an excellent addition to your weight loss journey. It is known to reduce bloating and increase metabolism, promoting healthy weight loss.
Lowers CholesterolSattu contains fibre which is necessary to regulate your blood pressure and cholesterol. It protects your coronary arteries and could possibly help in reducing the chances of developing high-risk heart problems.
Regain Lost NutrientsDuring menstruation and pregnancy, women lose a lot of essential nutrients. These lost nutrients affect their health by draining energy and important nutrition required for a healthy life.
Adding sattu drinks and other sattu-rich foods to their diet benefits women by helping them regain the lost nutrients and energise them!
Increases Your Appetite
You will lose weight and muscles if there is an insufficient intake of nutrients and decreased mobility. This loss is considered unhealthy and can result in tiredness, weakness, and inability to conduct daily activities.
To maintain energy and increase muscle mass, adequate calories must be consumed. And for that to happen, you need to increase your appetite in certain cases. Sattu contains magnesium and potassium that are required to improve appetite. Once your appetite is boosted, it will increase your energy and help you gain muscles!
Sattu Drink Recipes
Sattu has been a part of farmer's cuisine for years now. And only recently have we started recognising it as a superfood!
The most commonly known sattu recipes are of sattu drinks. They can be either sweet or salty, and the cooling drink has several variations. Popularly known as the perfect summer food now, sattu has been and can be used in many other recipes besides drinks! You can make paratha, laddoo, kachori, laapsi, cheela, pancakes, desserts, cocktails, mocktails, and even sauces with this nutritious powerhouse.
Can You Drink Sattu Daily?
Many people dissolve sattu in water and drink it every morning on an empty stomach to improve their digestive tract and reduce problems related to bowel movements. It contains detoxifying properties that can flush out toxins from your body and protect you from ailments if consumed daily. Most of us can drink sattu daily unless our physician does not recommend it.
Can You Drink Sattu in Pregnancy?
With all the health benefits mentioned above, you should also know that sattu is amazing for pregnant women, especially during and after your gestation period. It can help in managing gestational diabetes, regulating bowel movements, promoting the baby's healthy growth, and reducing your risk of anaemia.
Who Can Consume Sattu?
Pregnant and menstruating women benefit heavily from consuming sattu. Moreover, it is the best natural choice for diabetes patients as it has a low glycaemic index and high fibre. It is also great for people looking to manage their weight, gain muscle and improve their strength. It is also great for kids. So, unless your dietician, nutritionist or doctor says otherwise, the right amount of sattu can benefit pretty much everyone.
Where Can You Buy Sattu From?
At Two Brothers Organic Farms, we are proud to produce completely organic and absolutely healthy products! We are 4th generation farmers with a bio-diverse and organic ecosystem certified by ECOCERT. Our work is mainly inspired by all the valuable ancient wisdom that urges us to bring a more sustainable option to the table.