Sattu: Benefits, Side Effects, and Easy Home Recipes

Summer is here! It is now the time for cooling and refreshing drinks to quench your thirst. Today, we are going to discuss one such ingredient for a perfect summer drink. 

You might be familiar with Sattu. It is regarded as India's superfood, and why not? It is a powerhouse of energy reserves. Sattu benefits are plentiful, as it contains roasted gram, cereals, and grounded pulses. 

If you haven't tried it yet and want to understand its benefits, read the blog till the end. 

Nutrition and Calories Count Per 100 Gram

Let's take a look at Sattu's nutritional value per 100 g.

Types of Sattu

Sattu is available in different types:

• Barley Sattu: supports digestion 
• Chana Sattu: weight loss, blood pressure regulation, and lowering cholesterol levels 
• Jau Sattu: weight loss, blood pressure regulation, and cholesterol. 
• Chickpea Sattu: rich in antioxidants and helps with weight management and energy levels. 

Why Should You Add Sattu to Your Diet?

You have several protein and energy drinks in the market. Some might be natural, while others might be artificial sources. One such natural energy-boosting source is Sattu offering a lot of benefits to regular consumers: Here's why it is so special:

• High in Proteins: Contains 20-25g of protein, supporting muscle growth and repair.
• Rich in Fiber: Promotes digestion and helps relieve constipation.
• Boosts Energy: Packed with complex carbohydrates to sustain energy levels.
• Supports Blood Sugar Management: Has a low glycemic index, preventing sugar spikes.
• Mineral-Rich: Contains magnesium, calcium, potassium, and iron for overall health.
• Aids in Weight Management: Keeps you full for longer, reducing unhealthy cravings.
• Maintains Hydration: Helps retain essential electrolytes and energy levels.

3 Quick Sattu Recipes You Can Enjoy  

Sattu is a popular Indian ingredient in several recipes. Here are 3 of the easiest ones:

1. Sattu Sharbat

You'll be amazed at the Sattu drink benefits. It is one of the most refreshing, healthiest, and energising drinks you'll ever try. To prepare this drink, mix a small portion of Sattu powder with water. Add cumin powder, lemon juice, and black salt to taste. 

2. Sattu Halwa 

Sattu is also a good breakfast companion. Sattu porridge or Sattu halwa is one popular breakfast option. Boil your Sattu powder in milk or water. For sweetness, you can add honey or jaggery. For some extra taste, garnish it with seeds and nuts. 

3. Sattu Paratha 

Yet another popular Indian breakfast delicacy to try with Sattu is parathas. The recipe is relatively easy to follow. Add some Sattu powder to your paratha dough. Stuff your paratha dough with some vegetables and bake it. You can have it either with yoghurt or chutney. 

Are There Any Side Effects of Overconsuming Sattu?

While Sattu is relatively safe, there are also low chances of side effects. To list a few are:

• Digestive Discomfort: As Sattu is rich in fibre, consuming it excessively may result in flatulence or bloating. 
• Gluten Sensitivity: Sattu is a blend of wheat, barley, and chickpeas. It may cause side effects in individuals who are gluten-sensitive or have celiac disease. 
• Kidney Stones: People susceptible to developing kidney stones should consult their doctor before adding Sattu to their diet. 
• Reduced Mineral Absorption: Sattu also contains phytates that might hinder your zinc and iron absorption. 

Allergic Reactions or Symptoms To Watch Out For

Sattu may result in allergic reactions. The primary allergic ingredient is chickpeas. Common symptoms include an itchy mouth, hives, burning mouth sensation, lips or face swelling, stomach upset, and diarrhoea. People sensitive to legume allergies, eczema, and asthma are likely to develop Sattu allergies.

In case you suspect Sattu allergies: 

• Immediately stop consumption.
• Seek medical attention.
• Consult your doctor or an allergist.

Conclusion

Now, you are well versed with the Sattu benefits, side effects, and some quick home recipes. Let's recap quickly. Sattu is a rich source of proteins, carbohydrates, fibres, and essential minerals. This blend makes it a perfect value addition to your daily diet. It offers many benefits, from boosting your energy levels to promoting digestion, sugar, and weight management. Sattu drinks are popular refreshments to quench your summer thirst. However, you should be aware of the quantity of Sattu you consume so you do not fall prey to its side effects or allergies. Consult your doctor immediately if you notice any side effects.