SATTU- The Forgotten Indian Superfood
Sattu is one of the most under-rated foods in India. It is the staple diet of Bihar also popular in UP, Odisha, Punjab, and several other parts of North India. It’s a flour made of roasted barley or channa.
Many will be surprised to know that it is equivalent to whey protein, rather better than it, as it does not cause side effects like the risk of gout, kidney stone, and liver problems, etc., which can cause after prolonged intake of whey protein.
After all, who wouldn’t agree that ‘natural is best’. It increases muscle mass rapidly and helps in tissue repair. One can have it immediately after a workout.
This is what pahalwans in the Akhara have been taking for ages. Sattu contains high fiber and is absorbed quickly by the body, it helps in weight loss too. Its low glycemic index helps in controlling diabetes and maintaining cholesterol and BP.
You can have sattu to maintain magnesium, calcium, iron, and protein in your body too. Besides, it also helps in keeping your skin hydrated and hair lustrous.
What makes Sattu a Superfood?
It provides instant energy and is a brilliant source of good quality vegetarian protein, 100 grams of sattu deliver close to 20 grams of protein.
It packs a lot of fiber close to 22 grams, most of which is an insoluble fiber – which is great for our gut and helps cleanse the stomach and detox the body.
It is a wonder food for those who are suffering from gas, acidity, and constipation too. Plus, it is a low glycemic index food, so it is good for diabetics, and being low in sodium, sattu works for hypertensives too.
It also has calcium, iron, manganese, magnesium, and vitamin C and A.
In addition, it is an effective antidote to sweltering summertime heat, as it is naturally cooling.
It is calorific though 100 gm gives close to 400 calories, then even if you have 2 tbsp 25 grams it will only give you 100 calories, which is not much for the benefits it delivers 5 grams of protein and fiber each.
It’s a win-win with sattu always! Another big benefit is that this food has no expiry date – it stays good for a really long time.
How to eat Sattu?
Sattu is a very versatile ingredient and can be eaten in multiple ways. The easiest and most popular is to make a sattu sherbet, which can be either sweet or salted.
If you like it sweet, just mix the jaggery powder and the sattu together, and then blend with some water to form a smooth paste.
Add chilled water to it, some lemon juice and mint leaves and you are set.
Want it savory? Skip the jaggery, add a pinch of black salt and chaat masala instead and your instant energy drink is ready.
It’s delish! You can pair it with buttermilk too, to boost the protein even further. That too tastes super.
But that’s not all, you can eat it too. The famous litti of Bihar and Jharkhand is made with sattu. Plus you can make sattu stuffed roti/parathas, upma, or even porridge and ladoos with it.
Littli chokha is the perfect blend of sattu and vegetables.
Actually, sattu is our very own wholly natural and safe protein powder, perfect for good health and weight loss.
And it’s incredibly delicious too.