Sattu, a traditional flour made primarily from roasted gram (chickpeas) or a mix of grains like barley, is highly valued for its nutritional benefits, especially in South Asian cuisine. Known as a protein powerhouse, sattu is nutritious, easily digestible, and affordable, making it popular for boosting energy and promoting health. Here’s a breakdown of chana sattu nutritional value per 100g:
Nutritional Composition of Sattu Nutritional value per 100g :
- Calories: ~400 kcal
- Protein: 20-22 grams
- Carbohydrates: 60-65 grams
- Dietary Fiber: ~18 grams
- Sugars: ~5-6 grams
- Fat: 5-7 grams (primarily healthy fats)
- Minerals:
- Iron: 7-8 mg
- Calcium: 100-150 mg
- Magnesium: ~100 mg
- Potassium: ~500-600 mg
- Vitamins:
- Vitamin B-complex: Especially niacin, thiamine, and riboflavin
- Folate: ~200 mcg
Key Health Benefits of Sattu
- High in Protein: Ideal for vegetarians, sattu provides a quality plant-based protein source that aids muscle repair, growth, and overall cellular function.
- Rich in Fiber: The high dietary fiber content promotes digestive health, prevents constipation, and supports weight management by promoting a feeling of fullness.
- Low Glycemic Index: Sattu is beneficial for people with diabetes as it stabilizes blood sugar levels, thanks to its complex carbohydrates and fiber.
- Natural Coolant: In hot climates, sattu is known for its cooling properties, helping to regulate body temperature and prevent heatstroke.
- Energy Boosting: Sattu is often consumed by athletes and laborers as a natural energy drink, providing sustained energy without spikes in blood sugar.
- Promotes Heart Health: Its potassium and magnesium content help regulate blood pressure and support cardiovascular health.
- Supports Bone Health: With a good amount of calcium and magnesium, sattu aids in strengthening bones and preventing osteoporosis.
Common Ways to Consume Sattu
- Sattu Drink: Mixed with water, lemon, and a pinch of salt, this is a refreshing summer drink.
- Sattu Paratha: A savory stuffed flatbread, popular in North Indian cuisine.
- Sattu Ladoo or Sweets: Mixed with jaggery for a nutrient-dense sweet option.
Ideal for Various Diets
Sattu is versatile and can be easily incorporated into various diets, from high-protein to vegan diets, making it an excellent choice for anyone looking to increase nutrient intake naturally.