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I used good-old sattu powder as a protein shake and it really does work

Published on:16 June 2020, 11:40am IST
You can give up on those synthetic protein shakes! Well, at least I did after I found that sattu powder makes for a power-packed protein shake.
Sonakshi Kohli
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Time to say toodles to those synthetic protein shakes, Karan Johar style. Image courtesy: Shutterstock

It began on March 22, 2020, when Mr. Prime Minister announced a nation-wide lockdown. While the lockdown to control the spread of coronavirus was much-needed, little did I know that complying with his advice against not stocking up essentials would backfire later.

A week into the extended lockdown 1.0, I simply ran out of my protein powder! The quarantine workouts left me with super-sore muscles topped with the fear of losing those precious gains due to the lack of protein in my regular diet. 

Surely, I regretted my compliance back then but now, I am glad because that period’s necessity became the mother of discovery in my case. I found a great, all-natural protein powder in the comfort of my home that pretty much made up for a lot of other nutritional dozes as well. I am talking about the good-old sattu powder!

So, I got in touch with an expert to verify if my newfound love for the sattu drink I made by mixing sattu powder in water along with half a teaspoon of jaggery was valid and here’s all I gathered:

Let’s get to know sattu powder better
“Sattu is an indigenous protein source of India, familiar to the states of Punjab, Uttar

Pradesh, Madhya Pradesh, Bihar, and West Bengal. This high-protein drink consists of a mixture of ground pulses and cereals which are packed with a number of health benefits. Used mostly during the peak of summers as a sharbat, it has an immediate cooling effect on the body,” explains Dr. Shikha Sharma, founder, Nutri Health Systems, a weight-management company.

benefits of sattu
Sattu to the rescue. Image courtesy: Shutterstock

As far as the nutritional value of sattu powder is concerned, Dr. Sharma breaks it down for you. Every 100 grams of sattu powder contains:

  • Energy: 164 Kcal
  • Proteins: 9 g
  • Fat: 2 g
  • Carbohydrates: 27 g
  • Fiber: 7 g
  • Sodium: 7 mg
  • Potassium: 291 mg
  • Sugar: 4 g
  • Cholesterol: 0 mg

But, can it be used as a full-fledged workout drink?
“Yes, sattu can be your go-to natural protein shake,” Dr. Sharma exclaims.

“It is a gut-friendly, nutritious super-food and a rich source of protein, which, when dissolved in water and taken with salt, jaggery or sugar helps replenish the body,” she adds.

Dr. Sharma is also quick to emphasise on the fact that since sattu is high in fiber and protein, and contains very less fat content, it is quite helpful with weight loss as well.

Not to mention, the presence of several essential vitamins and minerals like potassium

and magnesium in sattu can help reduce bloating, boost metabolism, and push the body to burn calories more efficiently.

What are the other health benefits of sattu?
To be honest, I really wasn’t aware of the science behind it and I simply took to sattu after my mother’s insistence to do so. However, I did find a drastic change in my skin quality, energy levels, and digestion as well.

But that’s not it. According to Dr. Sharma, sattu has the following health benefits to offer:

1. It can aid digestion
Sattu has a high content of fiber that can help cleanse your stomach by making your bowel movements smooth. This is particularly helpful for people suffering from constipation and other digestive problems.

benefits of sattu
Constipated? Then try sattu. Image courtesy: Shutterstock

2. It can boost your heart health
Being high in insoluble-dietary-fiber content, sattu is helpful for people with high cholesterol levels. It can also help regulate your blood pressure. Thus, sattu is great for your heart health.  

3. It’s great for those suffering from diabetes
Sattu has a very low glycaemic index which means that it doesn’t lead to a sudden hike in your blood sugar levels upon its consumption. This makes it diabetic-friendly food

4. Beauty benefits
Sattu can take care of so many of your hair and skin problems. I can vouch for this as it really worked well in my case.

“Sattu contains essential vitamins and minerals that are known to make hair follicles strong. It also has amazing hydrating properties, and adding a glass of sattu drink to your daily diet can, thus, promote healthy skin and give a natural glow to your face,” Dr. Sharma says.

As per Ayurveda science, sattu is great for reducing inflammation in the body. It is great for

reducing Vata and Ama (toxins) in the body, which further helps in relieving joint pains, acne, insulin resistance, obesity, and skin disorders. 

dairy-free diet
Drink sattu and thank it later for your glowing skin. Image courtesy: Shutterstock

“This indirectly helps in detoxification. Because of its cooling effects, Sattu helps in hyperacidity, urinary tract infection and heat-induced headache too. So, this nutritious superfood can be consumed by each and every member of a family as age is no bar here,” says Dr. Sharma.

How else can you add sattu powder to your diet?
“The best way to consume sattu is by mixing it with water or buttermilk,” says Dr. Sharma.

According to Dr. Sharma, the rare combination of sattu powder and buttermilk works great because the presence of the good bacteria, as well as lactic acid in buttermilk, can help absorb the nutrients from sattu. 

“All you need to do is, take 4 tablespoon of sattu powder in a glass and add 300 ml of plain or masala buttermilk to it. Add salt, pepper, and roasted cumin powder, according to your taste, and drink one glass daily,” she suggests.

Additionally, it can be consumed as a sharbat, dry balls in curry preparations, by using it as flour for making chapattis, as stuffing in paranthas, in the form of ladoos, as porridge, litti or as a dessert too.

How much of it should you be consuming though?
“One can normally consume 2 tablespoons (20 g) of sattu daily on an empty stomach. If

one is working out, then the quantity can be doubled to 2 to 4 tablespoons (20-40 g) per day for better nutrition,” Sharma suggests.

“The best time to consume sattu is during the daytime, only on an empty stomach, or at least 2.5 hours after having a meal,” she adds.

Are there any pointers we need to keep in mind while consuming sattu?
Surely, sattu seems like a great addition to your daily diet. But Dr. Sharma recommends keeping the following pointers in mind while doing so:

  • Always consume sattu powder in a very thin consistency, so that it can be digested well. Otherwise, it can cause bloating and indigestion because of its heavy ingredients.
  • Never consume it at night to avoid indigestion, as the digestive power of the body runs low after sunset, and one must avoid cooling and heavy foods at that time.
  • Try to consume sattu on an empty stomach, not necessarily early morning, but at least 2.5 hours after a meal. This ensures better digestion.

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Sonakshi Kohli Sonakshi Kohli

Twenty kilos down and struggling to maintain the weight loss by preaching healthy eating, while eating unhealthy every now and then.