Sattu is a delicious summer cooling drink prepared from roasted black chana dal flour. Rich in proteins, iron, copper, manganese, phosphorus, folates and vitamins B6 and C, sattu is a yummy way to get refreshing nutrients. Here are some more health benefits of sattu for you and your baby.
What Is Sattu?
To make sattu or chane ke sattu, black chickpeas are dry roasted in sand. The flour is then made into both sweet and savory drinks. Originally a traditional delicacy enjoyed by the local residents around UP, Bihar, MP and Jharkhand, its yummy goodness has made sattu very popular country wide. You can find multigrain sattus in supermarkets now, made with a mix of sorghum, ragi and chickpeas.
Today we present to you the nutritious goodness of the traditional sattu drink for you and your baby.
How to make sattu?
Sun dry black chickpeas for 6 hours and dry roast them in a pan. Powder it into a fine flour and store in an airtight container.
- For sweet sattu sherbet, add 4 teaspoons of sattu flour, a pinch of black salt and 2 teaspoons of jaggery.
- For savory sattu, add a pinch of jeera powder, asafetida, omam powder, lemon juice and salt.
- You can also mix sattu flour with buttermilk.
You can also make parathas, halwas, chilla or laddoos from sattu. However the most refreshing and easy way is to make it a drink. There are no artificial flavors, sweeteners or harmful calories in sattu drink when compared to halwas or laddoos.
Health benefits of Sattu
Sattu is a vegan friendly protein power pack, with around 20 g of protein for 100g of the flour. The rich protein in sattu helps you feel full for longer, reduces binge eating and helps in muscle repair and growth. Sattu is a good evening snack for growing kids.
Many studies have proven than a high fiber diet is immensely beneficial to people suffering from diabetes. A cup of sattu flour has around 12.5 g of fiber, which helps reduce inflammation in type 1 diabetes and reduce blood sugar in type 2 diabetes.
3. Blood pressure
For managing and preventing blood pressure, a diet high in potassium is the way. A cup of sattu flour provides 474 mg of potassium, helping you manage high blood pressure. People with risk factors for cardiovascular diseases must make sattu a regular part of their diet to reap its benefits.
4. Healthy bones
The calcium, manganese, iron and phosphorus in sattu helps in building strong teeth and bones for fast growing children. For adults, it helps manage osteoporosis and bone weakening.
5. Appetite and digestion
Sattu drink is a good appetite stimulant when taken on an empty stomach. It is rich in insoluble fiber, which helps ease acidity, bloating, constipation and heart burn. Sattu clears up your digestive tract and is a great food for overcoming digestive problems. You can also give your baby sattu to stimulate their appetite.
6. Bowel movements
Sattu is full of insoluble fiber, which helps bulk up stools and promotes regular bowel movements. It helps you cleanse your colon and keep your gut problem free.
7. Heart health
The potassium, iron, vitamin b, selenium, magnesium and fiber in sattu are all beneficial in keeping your heart hale and healthy.
Iron is the key element in delivering oxygen to all parts of the body. A high iron diet keeps anemia away. A cup of sattu flour has 4.7 mg of iron. Sattu also has vitamin c, which improves iron absorption.
The high fiber content with zero fat makes sattu a cholesterol friendly food. Sattu can help lower blood cholesterol.
10. Weight loss
If you are looking to lose a few pounds, sattu can help! It is healthy drink that can keep you satiated for long, reduce fats, improve metabolism and regulate bowel movements for a healthy weight loss.
11. Gluten free
If you are a vegan or gluten free eater, you can still enjoy this delicacy without any qualms.
12. Workout reenergizer
During hard physical activities like workouts, it is essential to keep an eye on your body temperature to make sure you don’t pass out or have strokes. Also, your depleted energy reserves will need a quick nourishment to gain energy. Nearly 65% of sattu is carbs, and water, which replenishes your energy instantly. The dietary fibers also keeps you sustained loner during hard physical workouts and helps regulate temperature.
The scorching heat of the summer can deplete essential water and nutrients away from your body, leaving your dull, tired and low. The natural refreshing and nutrient dense sattu is the best drink for you to gain your energy back. It hydrates you, and the mix of carbs, vitamins and minerals keeps you quenched the natural way for longer. Instead of opting for artificially flavored soft drinks, you can make chilled sattu for your kids to cope with the hot summer.
Should you avoid sattu?
If you suffer from irritable bowel syndrome or fiber intolerance, you must stay away from sattu. Also, if you are taking heart medications called beta blockers, you already have potassium build up in blood. Extra potassium can lead to kidney disorders in such scenarios.
Does sattu make you fat?
Food with higher glycemic loads help in weight gain. Sattu has low glycemic load with lots of fiber which helps in weight loss more than unwanted weight gain.
Is sattu good for skin?
The rich magnesium in sattu helps reduce fine lines and wrinkles. It prevents the loss of elasticity and premature ageing. The zinc in sattu helps control acne and reduced oil production. The amino acids in sattu help manage vitiligo and dark spots in the skin. Overall, sattu is hugely beneficial in helping you maintain a glowing skin.
Can we mix sattu with milk?
Many people avoid mixing sattu with milk, only because it can be hard for children to digest. If your children like the flavor and can digest it without any problem, you can take sattu with milk.
What is the best time to drink sattu?
It is best to drink sattu in your most active hours rather than late at nights. To avoid indigestion in kids, make sattu thin and watery. Consuming on an empty stomach is good for digestion and bowel movements.