Sattu: A Powerhouse of Energy

Sattu is often referred to as the powerhouse of energy due to its numerous health benefits.

Sattu is a flour made of dry roasted and ground pulses and cereals. Derived from black gram it serves as a key ingredient in a multitude of dishes. Recognized for its protein content and cooling properties, Sattu is a favored choice for crafting refreshing sherbet during the scorching summer months. Some individuals also relish Sattu made from barley and wheat, often infused with black pepper for an added kick.

Making Sattu Powder At Home

The process of making it 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.
• Storage: 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.

Ways to consume Sattu

• Simple Sattu Drink
  This one is effective and easy and you just need a few ingredients to make this recipe. A plain sattu drink can have a good impact on your body. All you need to do is mix one tablespoon of sattu and lemon juice in a glass of water. Stir it well and drink this nutritious drink.
• Sattu Parantha
  A staple in Bihar, sattu parantha is delicious, and you can pair it with any sabzi, or pickle or have it with raita! Firstly, you need to knead plain dough for your parantha. For the filling, take half a cup sattu, add coriander, cumin, ajwain, ghee, green chilli, onion, lemon juice, salt, ginger and garlic paste, and mustard oil. Mix your filling until a thick paste is formed. Then just add the filling in the middle of your parantha dough, shape it, and cook the parantha in a pan.
• Sattu Ke Ladoo
  This four-ingredient ladoo is super easy to make and can be prepared in just 15 minutes. For this, you would require one cup of sattu, half a cup of jaggery powder, three tablespoons of ghee, and one-fourth teaspoon of cardamom powder. First, you need to roast sattu and ghee together. Then add the jaggery and cardamom powder. Mix this until a coarse consistency is formed, and then shape the ladoos with your fist.
• Sattu Cheela
  A good and nutritious breakfast recipe, sattu cheela is easy to make. For this, you need besan, onions, tomatoes, salt, pepper, buttermilk/water, and, of course, 6-7 spoons of sattu. Mix all these ingredients and then fry the cheela in a pan.

Benefits Of Sattu Atta

• Maintaining Normal Blood Sugar Levels: Sattu is high in fiber, which aids in regulating blood sugar levels in the body. However, if you are already taking medication to keep your blood sugar levels stable, it will be better to consult your doctor before making any dietary modifications.
• Excellent for digestion: Sattu’s high insoluble fiber content is beneficial to the intestines. It cleanses your colon, detoxifies it of greasy foods, modifies digestion, and eliminates flatulence, constipation, and acidity. As a result, you feel significantly less bloated.
• Keeps you full for a long time: Sattu is high in protein, which is necessary for muscle repair and growth. When you eat enough natural protein, you won’t need any artificial protein drinks to stay healthy, and you don’t have to rely entirely on other protein sources to meet your body’s daily needs.
• Flushes out Toxins: When toxins are cleared out from the body, you become healthy. Toxins suppress your mood and energy, preventing you from performing at your best self. This is one of the most crucial steps in weight loss.
• Increases Muscle Mass: Sattu’s nutritional value can aid in muscle mass building. You can provide sattu to your child regularly to help him or her gain muscle. It is recommended that your kids consume at least two spoons of Sattu Atta. This is the healthiest way of mass building, consuming all the nutrients.
• Enhances Beauty: Sattu atta can moisturize your skin and hair. Sattu, which gives rich nutrients to hair follicles, has long been utilized to treat hair problems. Sattu’s iron content keeps you invigorated and also gives your face a healthy glow.
• Provides good health: Sattu is a low-glycemic index dish that is ideal for diabetes. Sattu also helps to control blood pressure. Drinking sattu with a glass of water and a little bit of salt gives you greater results for your body. The high fiber content of roasted gram flour is beneficial to persons with high cholesterol too.
• Summer cooler: Sattu has long been used to cool the body in rural places. Sattu sharbat is an excellent summer drink for quenching thirst since it prevents overheating and greatly lowers body temperature.

Side Effects

Note the given side effects of chana sattu powder on your bodily functions before including it in your diet:

1. Can cause Digestive Discomfort: Excessively consuming Sattu powder may result in causing digestive discomfort, including bloating and flatulence. The high fibre content in Sattu, beneficial for digestive health in moderation, can lead to discomfort when ingested excessively. Gradually incorporating Sattu into your diet appropriately is recommended to minimize the risk of digestive issues.
2. Reduce Mineral Absorption: Sattu powder, containing compounds known as phytates, can hinder the digestive tract’s absorption of minerals such as iron absorption, zinc, and calcium. While Sattu offers various nutritional benefits, excessive intake may contribute to reducing mineral absorption over time. Diversifying your diet and not solely relying on Sattu as a primary nutrient source can help mitigate this risk.
3. Causing Allergic Reactions: Individuals with allergies to Bengal gram (chana dal) or related legumes should exercise caution when consuming Sattu powder. Allergic reactions may manifest as itching, swelling, or respiratory issues. For those with a history of legume allergies, consulting with a healthcare professional before incorporating Sattu into the diet is advisable.
4. Weight Gain Concerns: Although Sattu is often praised for its protein and fibre content, excessive consumption without considering overall calorie intake may raise concerns about weight gain. Incorporating Sattu into a well-balanced diet and maintaining awareness of overall calorie consumption to prevent unintended weight gain is crucial.
5. Affecting Pre-Existing Kidney Conditions: Individuals with pre-existing kidney conditions, such as kidney stones or impaired kidney function, should be cautious about Sattu consumption. The high protein content in Sattu may affect pre-existing kidney conditions by exerting additional stress on the kidneys. Consulting with a healthcare professional is recommended for those with existing kidney concerns before including Sattu in their diet.
6. Imbalanced Blood Sugar Levels: Sattu’s impact on blood sugar levels may be a concern for individuals with diabetes. While Sattu is considered a low glycemic index food, individuals with diabetes must closely monitor their blood sugar levels. Imbalanced blood sugar levels can occur, and consulting with a healthcare provider to determine the appropriate amount of Sattu in the diet is advisable.

With its proven roles in heart health, managing your weight, and regulating your blood sugar levels, moderating Sattu powder consumption while understanding your body’s response is significant.