Many of us search for natural ways to support our weight loss. Do you know that Sattu for weight loss has quickly gained attention as a powerful, nutrient-rich solution? Yes, this ancient superfood, made from roasted gram flour, is now a staple in many Indian households.
This protein, fiber, and essential vitamin-rich concoction keeps you fuller for longer and supports your metabolism, making it a magic helper for weight management. Studies have also proved that increasing protein intake will reduce hunger and enhance fat burning. This is why using Sattu in diets for weight loss will work effectively.
A high-protein diet suppresses appetite and ensures muscle mass retention during weight loss. Besides helping with weight loss, Sattu has other benefits; it regulates digestion and provides energy throughout the day.
So, if you are looking for some simple but nutritious food to lose weight quickly, Sattu can be the answer you are looking for. Let’s explore how to enjoy Sattu in your diet, which can boost your results!
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 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
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.
- 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.
- 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.
- 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.
- 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 and making it a good option to add to weight loss plan:
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.
Nutrient-Dense:
- 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 Sattu Flour Should Be Your Go-To Superfood?
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.
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) and a good option to add to the diet to lose weight. 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
Sattu for weight loss is far more than just an ancient ingredient. It is a nutrient-dense food capable of supporting all your weight management goals while offering numerous health benefits. From improving digestion to boosting energy levels, it has a range of advantages, making it a worthy addition to your daily diet.
Key Points:
- Versatile Superfood: Sattu, made from roasted Bengal gram, is a widely used ingredient in Indian cuisine, and it has multiple health benefits.
- Rich in Nutrients: Sattu is rich in protein, fiber, and minerals such as vitamins and calcium, iron, and magnesium that nourish your body.
- Weight Loss: The rich fiber and proteins leave you feeling fuller for longer, thus making this food not facilitate overeating and assist in weight loss.
- Hydration and Energizing: Sattu drinks hydrate and energize, especially during the summer heat.
- Low Glycemic Index: The Low Glycemic Index ensures gradual energy release, thus keeping blood sugar levels stable.
- Gluten-free: Sattu is a very good option for individuals with gluten intolerance or following a gluten-free diet plan.
- Healthier Version of Sweet Beverages: Sattu is far better than Bournvita, as it contains more fiber and protein and no added sugar.
- Easy to Prepare: It can be used in various recipe forms such as drinks, pancakes, paratha, and ladoos.
Adding Sattu to your diet can bring you several benefits, such as losing weight, increasing energy, and improving digestion. It can serve as a more modest but potent addition to your diet and help you comply with the fitness demands.
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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
Does Sattu Reduce Weight?
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.
How Many Calories Are In 2 Spoons Of Sattu?
Two spoons of sattu (approximately 20g) contain around 80-100 calories, depending on the specific brand and preparation.
Can I Drink Sattu Every Day?
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.
What Are The Disadvantages Of Sattu?
While sattu is nutritious, consuming it in excess can cause bloating or digestive discomfort, especially for those not used to high fiber.
How Much Protein Is In 1 Scoop Sattu?
One scoop of sattu (approximately 25g) contains around 5-6 grams of protein, depending on the brand and ingredients.
How Much Sattu Per Day For Weight Loss?
You can take a smaller dose of 2 to 3 tablespoons (around 20-30g) of sattu for weight loss because it contains protein and fiber. It could further enhance feelings of fullness and suppress appetite. Of course, it all depends on calorie needs and activity level.
Is Sattu Roti Good For Weight Loss?
Yes, Sattu roti benefits if added 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.
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Disclaimer
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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