What is Sattu flour? Nutritional value and Benefits

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What is Sattu flour?

Sattu flour is a type of protein-rich flour that is mainly used in India, Nepal, Tibet, and Pakistan. It is made from powdered Bengal gram (chana) or a mixture of roasted ground pulses and cereals.

Sattu flour, also called black chickpea flour, is popularly used in parts of India like Bihar, Jharkhand, Punjab, Uttarakhand, and Uttar Pradesh. It is a flour rich in nutrients that is used to make different types of meals that help energize the body and lead an active lifestyle.

Although sattu was earlier used in only a couple of Indian states, it is now known to be a popular and exotic food item that is easily available in most supermarkets.

Sattu is now also commonly available in combination with different flours like wheat, sorghum (jowar), or barley. All these variations of sattu have a certain percentage of roasted Bengal gram in it.

In this article, we will be discussing in detail about sattu flour, its nutritional value, benefits, side effects, and the different food items that can be prepared using sattu.

• Nutritional Value of Sattu Flour
• Benefits of Sattu
• Side Effects of Sattu
• Food Items Prepared using Sattu

Nutritional Value of Sattu

The nutrients included in 100 grams of sattu flour are as follows:

• Energy: 413 calories
• Carbohydrates: 64 grams

• Dietary fiber: 18 grams

• Protein: 25 grams
• Fats: 5 grams
• Sodium: 158 milligrams
• Calcium, iron, manganese: traces

Sattu flour is a type of superfood that has various types of nutrients that are beneficial for the human body.

Benefits of Sattu

Sattu flour can be added to your daily diet to help you stay fit and disease-free. Sattu has the following health benefits:

Maintenance of normal blood sugar levels:

• Sattu flour is high in dietary fiber and thus helps in regulating the blood sugar levels of the body.
• If you are diabetic and are currently taking medications for the same, it is best to consult your doctor before including sattu in your diet plan. ( Know more about- Diet Guidelines for Diabetic Patients )

Helps feel full for a longer time:

• Sattu flour is high in protein and will, therefore, make you feel full for a longer period of time after consumption.
• This reduces the chances of overeating or eating junk food. In the long run, this may also help in weight loss.

Benefits of high protein:

• The high protein content in sattu helps in muscle repair and growth.
• Consumption of natural protein in the form of sattu prevents the need for taking artificial protein supplements and even reduces the need to rely on other types of protein sources to meet the body’s daily protein requirements.

Helps in digestion:

• The high insoluble fiber content in sattu is beneficial for the intestines.
• It helps in cleansing the colon and its detoxification from greasy foods. It also helps in reducing digestion problems like constipation, acidity, and flatulence. This results in improved digestion and one also feels less bloated.

Increase in muscle mass:

• At least two spoonfuls of sattu flour given to children regularly can help them in gaining muscle mass.
• The consumption of sattu flour is a healthy way of muscle mass building.

Flushing out of toxins:

• Sattu flour has cleansing properties that help one stay fit and prevent various health ailments.
• Toxins tend to suppress the energy levels and mood of an individual. Sattu helps in flushing out these toxins from the body.

Beneficial for skin and hair:

• Sattu flour hydrates and moisturizes your skin and hair.
• It provides rich nutrients to the hair follicles to help treat health problems.
• The iron content in sattu also helps keep one energized and gives the facial skin a healthy glow.

Summer cooler:

• Sattu flour can be mixed with water and used as an excellent sweet or salty summer drink.
• It not only helps in quenching thirst during the summers but also helps in lowering the temperature of the body and prevents overheating or sunstroke.

Provided good general health:

• Since sattu has a low glycemic index, it is an ideal food item for diabetics.
• Sattu also helps in controlling the blood pressure levels of the body.
• The high fiber content in sattu helps in controlling high cholesterol levels and balances it by producing more good cholesterol in the body. ( Know more about- Diet Guide for Heart Patients )

Side Effects of Sattu

Although sattu flour does not have any major side effects, the following problems may arise due to its consumption:

• Consumption in excess quantities may lead to gas in the stomach. Therefore, people with gastric issues should consume sattu in limited amounts.
• People having gallbladder stones should avoid the consumption of sattu.
• People who find it difficult to digest chana or are allergic to it should avoid having sattu.

Food Items Prepared using Sattu

Sattu flour can be used to prepare different types of nutritious food items, like:

• Sattu summer drink: The salty version can be made by adding sattu, lemon juice, black salt, cumin powder, chaat masala, and onion to water. The sweet version can be prepared by adding sattu powder with sugar or jaggery to a glass of water or milk. 
• Sattu laddoo: Sattu, ghee or clarified butter, powdered sugar or jaggery, and dry fruits (optional) can be used to prepare healthy and tasty sattu laddoos.
• Sattu paratha: A mixture of sattu powder and other spices can be added to the wheat dough in the center, shaped, and rolled out, and the paratha is then cooked on the pan.

Other food items that can be prepared using sattu flour are:

• Litti
• Upma
• Porridge
• Cheela or pancakes 
• Kebab
• Smoothies
• Halwa

and many more..

Conclusion

Sattu flour is a nutritious superfood that has several health benefits, like preventing sunburn, helping in improved digestion, maintaining good general health, and improving skin and hair. It can be consumed in different forms like a sattu drink, laddoo, litti, paratha, etc. 

So, what are you waiting for? Make this superfood a part of your daily diet today!