Sattu For Weight Loss: Exploring Its Remarkable Benefits And Tempting Recipes

Shalini Thakur

Shalini Thakur
Jul 2023

2 min read
Sattu For Weight Loss

Table of content

In the realm of nutritious ingredients to lose weight, there is one that stands out for its versatility and health-promoting properties: sattu for weight loss.

Derived from roasted Bengal gram (chickpeas), sattu is a traditional flour-like substance that has been there for centuries in India. With its rich nutritional profile, sattu has garnered attention as a beneficial addition to any diet.

In this blog post, we will focus on the health benefits of sattu, exploring its nutritional value, and creative ways to incorporate it into your meals.

Get ready to unlock the potential of this humble ingredient and embark on a journey toward a healthier lifestyle. Join us as we unveil the nutritional powerhouse that is sattu.

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What is sattu?

Sattu is a traditional Indian food ingredient that people in the regions of Bihar, Jharkhand, and Uttar Pradesh commonly use. People make sattu by dry-roasting grains or pulses, such as chickpeas (Bengal gram), barley, or wheat, and then grinding them into a fine powder.

Sattu is highly nutritious, and people appreciate its cooling properties, particularly during the hot summer months. People typically consume it as a refreshing drink, especially in rural areas. Sattu’s high protein and fiber content make it a nutritious ingredient in the Indian weight loss diet.

Aside from being a refreshing beverage, people also use sattu in various culinary preparations. They can use it to make dishes like litti (a popular Bihari dish) or parathas (Indian flatbreads) or as a stuffing for other snacks.

In addition, sattu is a versatile ingredient that people use in both sweet and savory recipes. They value it for its taste, cooling properties, and nutritional benefits.

What Is The Process Of Making Sattu At Home?

The process of making sattu involves dry roasting the Bengal gram until it turns golden brown.

  1. Dry roast the grains: Heat a pan or skillet over medium heat. Add the cleaned Bengal gram to the pan and dry roast them without any oil. Continuously stir the grains to ensure even roasting. Roast them until they turn golden brown and emit a pleasant aroma. This step helps enhance the flavor of the sattu and removes any moisture from the grains.
  2. Cool the roasted grains: Once the Bengal gram is roasted, remove it from the heat and allow it to cool completely. This step is important to prevent the grains from retaining any residual heat, which could affect the grinding process.
  3. Grind the roasted grains: Once the roasted grains have cooled down, transfer them to a mill or grinder. Grind them into a fine powder. You can adjust the coarseness or fineness of the powder based on your preference.
  4. Store the sattu: After making the sattu powder, transfer it to an airtight container to maintain its freshness and shelf life. Store it in a cool, dry place away from moisture and direct sunlight.

Unknown benefits of sattu For Weight Loss!

Sattu offers several health benefits due to its nutrient composition. Here are some of the potential benefits of consuming sattu:

Low Glycemic Index:

  • Sattu has a low glycemic index (GI), which means it releases glucose into the bloodstream at a slower rate compared to high-GI foods.
  • This gradual release of energy helps in preventing sudden spikes in blood sugar levels and provides a more sustained and stable source of energy.
  • A low glycemic diet and food items can help regulate blood sugar levels and support weight management.

High In Protein:

  • Sattu is a good source of plant-based protein, as it is made from roasted Bengal gram (chickpeas). Protein is essential for building and repairing tissues, supporting muscle growth, and promoting satiety.
  • Including protein-rich foods like sattu in your diet can help you feel full for longer and support weight management.

Rich In Dietary Fiber:

  • Sattu is high in dietary fiber, which aids digestion and promotes bowel regularity. Fiber adds bulk to the diet, helping to prevent constipation and maintain a healthy digestive system.
  • Additionally, foods rich in fiber can contribute to better appetite control, as they tend to make you feel fuller for longer, reducing overeating.


  • Sattu contains various essential nutrients such as B vitamins (including folate, thiamine, and niacin), iron, calcium, magnesium, phosphorus, and potassium.
  • These nutrients play vital roles in maintaining overall health and supporting various bodily functions, including energy production, bone health, nerve function, and immune system function.

Hydration Benefits:

  • When mixed with water or buttermilk, sattu drinks can help replenish electrolytes and provide relief from heat-induced fatigue.
  • Sattu drinks are refreshing and hydrating. They can be a natural way to stay hydrated, particularly in hot weather or after physical activity.

Gluten-Free Option:

  • Sattu is naturally gluten-free, making it suitable for individuals with gluten sensitivities or those following a gluten-free diet.
  • If you have gluten sensitivities or follow a gluten free diet plan, sattu can be a suitable alternative to gluten-containing flours.
  • Being naturally gluten-free, sattu allows you to enjoy various culinary preparations without worrying about gluten-related health issues.

Sattu Vs Bournvita: What Is A Better Choice For Your Kids?

Yes, you heard that right. Bournvita is also a form of Sattu – flavored malt that comes loaded with sugar, artificial colors, and flavoring agents.

On comparing everyone’s favourite BOURNVITA with SATTU we found that 100 g of Bournvita had 37 g of sugar, 3 g of fiber, and 7g of protein whereas the same quantity of SATTU had zero sugar, 18 g of fiber, and 25 g of protein –

Similar is the case with other protein supplements like whey protein isolate, protein bars, and BCAA available in the market. They come loaded with sugar, artificial colors, and chemical substances that are extremely dangerous for our health.

From being readily available at a local pan shop to finding it in supermarkets – it has global availability. It comes with an array of health benefits provides instant energy, is rich in protein, is excellent for summer cooler, is great for digestion, is good for hair and skin, controls diabetes and balances cholesterol, and is gluten-free which makes sattu a natural weight loss food and the best option to lose weight.

why should you have sattu Flour?

There are several reasons why you might consider incorporating sattu into your diet:

  • Nutritional content: Sattu is packed with essential nutrients. It is a good source of protein, dietary fiber, vitamins (such as B vitamins), and minerals (including iron, calcium, magnesium, phosphorus, and potassium). By consuming sattu, you can increase your intake of these nutrients, which are essential for overall health and well-being.
  • Energy and stamina: Often people have sattu during summers in India as a natural energy booster. It provides a good source of sustained energy due to its low glycemic index, which means it releases energy gradually into the bloodstream. This can help maintain stable energy levels throughout the day and support your overall stamina.
  • Traditional and cultural significance: Sattu has a long-standing history in Indian cuisine and is also a staple in the north east part. By incorporating sattu into your diet, you can explore and embrace traditional food practices, connecting with the culinary heritage of the region.
  • Weight management: Sattu can be beneficial for weight management due to its high protein and fiber content. Protein helps promote satiety, keeping you fuller for longer and stop overeating. The fiber in sattu aids digestion, promotes bowel regularity, and can contribute to better appetite control.

What Is The nutritional value of sattu?

The nutritional value of sattu can vary slightly depending on the specific type of roasted gram used and any additional ingredients added during the preparation. However, here is a general overview of the approximate nutritional composition of sattu per 100 grams:

  • Calories: Around 370-400 calories
  • Carbohydrates: Approximately 60-65 grams
  • Protein: About 18-20 grams
  • Fat: Around 4-6 grams
  • Dietary Fiber: Approximately 12-15 grams
  • Calcium: About 100-150 milligrams
  • Iron: Approximately 2-4 milligrams
  • Magnesium: About 80-100 milligrams
  • Phosphorus: Approximately 250-300 milligrams
  • Potassium: About 400-500 milligrams

The Most Famous Sattu Dishes For Weight Loss!

Here are a few popular ways to use sattu:

  • Sattu Drink: Sattu can be mixed with water, buttermilk, or milk to make a refreshing and nutritious beverage. It is often flavored with ingredients like lemon juice, roasted cumin powder, black salt, and mint leaves.
  • Sattu Pancake: It is a quick easy breakfast recipe that can be made with few ingredients.
  • Sattu Paratha: Sattu can be mixed with spices, herbs, and other ingredients to make a filling for stuffed parathas (Indian flatbread). The sattu filling is made by mixing sattu with chopped onions, green chilies, ginger, coriander leaves, and spices.
  • Sattu Ladoo: You can mix with one cup of dates, ghee, and almonds to make small round sweets called ladoos. These ladoos are popular as nutritious snacks or desserts.

Major Takeaway

We also explore the process of making sattu, from selecting and roasting the grains to grinding them into a fine powder. Sattu boasts an impressive nutritional profile, with high protein, fiber, and essential vitamins and minerals. We discuss the health benefits of sattu, including its potential for weight management, digestion support, sustained energy release, and hydration.

Moreover, we provide creative ways to incorporate sattu into your high fiber diet, such as sattu drinks, parathas, and ladoos. The hidden potential of sattu and embrace its role as a nutritious addition to your meals.

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Fun Fact

Did You Know?

The no. of calories present in the Sattu Drink is 45 g lesser as compared to soy milk. Similar is the case with carbs.

Talking about sugar, the sattu drink has 0 g sugar, whereas the most popular soymilk available in the market contains 22 g sugar per pack!

Frequently Asked Questions

Is sattu good for weight loss?

Yes, sattu can be beneficial for weight loss. It is also high in protein and fiber, which can help promote satiety, reduce overeating, and support weight management.

Can we drink sattu regularly for weight loss?

Yes, incorporating sattu drinks into your regular diet can be a healthy choice for weight loss. Sattu drinks provide nourishment, help curb hunger, and can be a nutritious replacement for calorie-dense beverages.

Is sattu a healthy diet?

Yes, sattu is a healthy diet option. It is also rich in nutrients like protein, fiber, vitamins, and minerals. Including sattu in your diet can contribute to overall health and well-being.

What are the benefits of sattu diet plan for weight loss?

A sattu diet plan for weight loss offers several benefits. Also, the high protein and fiber content of sattu can aid in appetite control, promote a feeling of fullness, and support healthy weight management.

What are the health benefits of sattu for weight loss?

Sattu offers numerous health benefits for weight loss. It provides sustained energy release, aids digestion, and helps regulate blood sugar levels. Additionally, its nutrient-rich profile supports overall well-being during the weight loss journey.

Is Sattu Roti good for weight loss?

Yes, Sattu Roti can be a healthy addition to a weight loss diet. It combines the benefits of sattu with the nutritional advantages of whole wheat flour, providing a balanced and fiber-rich meal option.

Can cucumber water assist in weight loss?

Cucumber is good for weight loss and is often regarded as a refreshing and hydrating beverage. While it doesn’t directly contribute to weight loss, it can be a low-calorie alternative to sugary drinks and may help in promoting hydration and reducing overall calorie intake, which can indirectly support weight loss efforts.

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Contact Us Today

We know meal planning can be complicated and confusing, hence you need to consult a professional. So, contact us today if you are looking for a customized 7 day meal plan for skinny guys or muscle gain or a diet plan for males for weight loss.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your health before starting a restrictive diet. Always seek advice from a doctor/dietitian before starting if you have any concerns.

Eat Healthy, Live Healthy. Enjoy a long happy life.

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