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Sattu: A Protein-Rich Secret to Better Health

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Sattu, a traditional Indian superfood, has been gaining popularity in recent times due to its exceptional nutritional value and numerous health benefits. Made from roasted Bengal gram (chickpeas) or barley, sattu is not only a delicious and versatile ingredient but also a rich source of essential nutrients. In this blog, we will explore the health benefits of sattu and delve into the advantages of consuming sattu drinks, making a compelling case for incorporating this natural powerhouse into your daily diet. 

What is Sattu?

Sattu is a flour-like product obtained by grinding roasted chickpeas or barley. The grains are carefully roasted to bring out a nutty flavor and then ground into a fine powder. This versatile ingredient is widely used in various Indian dishes and can be consumed in the form of refreshing drinks called “sattu drinks.” Sattu drinks are created by blending sattu powder with water or milk and adding various flavorings, making them a delightful and nutritious beverage choice.

Health Benefits of Sattu: 

  • Rich in Protein: Sattu is an excellent source of plant-based protein, making it an ideal choice for vegetarians and vegans. The protein in sattu contains essential amino acids, promoting muscle repair, growth, and overall body functions. 
  • High in Fiber: Sattu is abundant in dietary fiber, which aids in digestion, prevents constipation, and supports a healthy gut. The fiber content also helps in regulating blood sugar levels and keeping you feeling full for longer, contributing to weight management. 
  • Cooling Effect: Sattu is known for its cooling properties, making it a popular summer beverage. Sattu drinks help to beat the heat and keep the body hydrated due to their refreshing and hydrating nature. 
  • Rich in Minerals: Sattu is a good source of essential minerals like iron, calcium, magnesium, and phosphorus. These minerals are vital for maintaining strong bones, supporting nerve function, and ensuring proper oxygen transport in the body. 
  • Energy Booster: The combination of carbohydrates and protein in sattu provides a sustained release of energy, making it an ideal energy booster for active individuals and those with physically demanding lifestyles. 
  • Lowers Cholesterol: Regular consumption of sattu has been associated with a reduction in bad cholesterol (LDL) levels, thereby promoting heart health and reducing the risk of cardiovascular diseases.

Sattu Drinks and Their Benefits:

  • Sattu Sharbat: Sattu sharbat is a popular drink made by blending sattu with water, lemon juice, black salt, and spices. This refreshing and tangy drink helps keep the body cool and hydrated during hot weather.
  • Sattu Milkshake: Sattu can be mixed with milk, a sweetener of your choice, and flavorings like cardamom or cocoa powder to create a wholesome and nutritious milkshake. It serves as an excellent breakfast option or a post-workout drink.
  • Sattu Lassi: Sattu lassi is a savory version of the classic Indian yogurt-based drink. By mixing sattu with yogurt, water, and spices like roasted cumin powder and black salt, you get a protein-rich and probiotic-packed beverage that aids digestion and promotes gut health.
  • Sattu Smoothie: Blend sattu with your favorite fruits, yogurt, and a dash of honey to create a delicious and nutrient-dense smoothie. This versatile drink can be customized according to your taste preferences and dietary needs.

Difference between Sattu and Besan:

FeaturesBesan (Gram Flour)Sattu
IngredientsMade solely from roasted chickpeas (Bengal gram)Made from roasted chickpeas (Bengal gram) or barley
Nutritional ContentGood source of protein, fiber, iron, and B-vitaminsRich source of plant-based protein, fiber, iron, calcium, magnesium, and phosphorus
Protein ContentGenerally has a lower protein content compared to SattuHigher protein content, making it beneficial for vegetarians and vegans
Culinary ApplicationsUsed for frying (e.g., pakoras, fritters) and as a thickening agent in cookingConsumed as a drink (sattu drink) or used in various dishes, including flatbreads and porridge
CuisineCommonly used in Indian, Middle Eastern, and Mediterranean cuisinesPopular in Indian cuisine, especially in states like Bihar and Uttar Pradesh
Gluten ContentGluten-free when made from chickpeasGluten-free if made from gluten-free grains like chickpeas or barley

Who can Consume Sattu?

A wide spectrum of people can eat sattu, which is a very adaptable and nourishing dish. The following populations can gain by incorporating sattu in their diets:

  • Vegetarians and Vegans: Sattu is a fantastic plant-based source of protein and is a welcome addition to the diets of people who live vegetarian or vegan lifestyles.
  • Athletes & Active Individuals: Sattu is a fantastic choice for athletes and those who lead physically demanding lives since the combination of carbohydrates and protein in it gives a steady flow of energy.
  • Children & Adolescents: Sattu is full of vital minerals including protein, calcium, and iron that are important for a child’s and adolescent’s growth and development.
  • Pregnant and Nursing Women: Sattu’s high nutritional content, particularly its iron and calcium content, can be beneficial for pregnant and nursing women to support their increased nutrient needs during these periods.
  • People with Gluten Sensitivities:Sattu is made with small chickpeas which are naturally gluten-free and hence sattu is gluten free too. With rich insoluble fiber, sattu is considered great for the intestines.


Sattu is a veritable nutritional powerhouse, providing a wide range of health advantages and culinary opportunities. Sattu stands out as a superfood with exceptional benefits, from being a strong source of protein and fiber to assisting with digestion and fostering heart health. The benefits of sattu can be obtained easily and happily by consuming sattu drinks, which also satisfy your palate with a range of flavors.Embrace the goodness of sattu and sattu drinks to nourish your body naturally and embrace a healthier lifestyle. 

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