Should you ditch protein powder for Sattu, the desi summer supercooler?

The Chubhti jalti garmi outside calls for some tasty homemade coolers, but are you spoilt for choice? We have a plethora of options in the market to choose from, but by now, we are aware that cold drinks are not the go-to summer drink. The reason is simple – it is laden with sugar and does no good to the body other than giving us momentary relief.

So, is there a summer-friendly drink that is not nimbu pani but can sweep away our exhaustion and quench our thirst like nothing else? Well, it’s the OG sattu sherbet.

What is sattu?

Sattu is a traditional Indian superfood created from dry-roasting ground Bengal gram. It is gluten-free and rich in minerals like iron, calcium, zinc, phosphorus, and magnesium. It has a low glycemic index, which makes it suitable for people with diabetes. Because of its high fibre content, sattu aids digestion and weight loss.

Kanikka Malhotra, clinical dietician, consultant nutritionist and diabetes educator shared how sattu has an interesting historical connection with warfare and long journeys.

Sattu has a low glycemic index, which makes it suitable for people with diabetes. (Photo: Unsplash)

“Due to its nutrition value and the fact that it is not easily perishable and requires no cooking, sattu became a staple food for soldiers and travellers in ancient India. Chhatrapati Shivaji’s army relied on sattu for their energy and stamina during their guerrilla warfare tactics,” says Malhotra.

Moreover, sattu has a high biological value (proportion of absorbed protein from food) of 74, which makes it a good source of protein that is easy to digest for the body.

100 gm of sattu has a protein quotient of about 22 gm.

When it comes to calories, one serving (around 30 grams) of sattu powder contains approximately 110-130 calories.

It is rich in:

• Protein: Sattu is an excellent source of plant-based protein, crucial for muscle growth and repair.
• Fibre: It provides both soluble and insoluble fibre, promoting digestion, regularity, and gut health.
• Vitamins and minerals: It is rich in iron, calcium, magnesium, and B-complex vitamins, supporting overall health and energy.
• Complex carbohydrates: Sattu delivers sustained energy without causing sharp blood sugar spikes.

All the good

This desi delight isn’t just about cooling you down; it’s loaded with health benefits too!

Kanikka Malhotra shared that sattu offers many scientifically-backed health benefits, which are:

• Blood sugar management: Its low glycemic index and fibre content help regulate blood sugar levels, making it a great choice for people with diabetes.
• Weight management: The high protein and fibre content promotes satiety, preventing overeating and supporting weight loss efforts.
• Heart health: Sattu’s fibre helps lower cholesterol levels, while its potassium content assists in blood pressure regulation, reducing cardiovascular risks.
• Helps in digestion: It promotes a healthy gut by aiding digestion, preventing constipation, and potentially reducing bloating and acidity.
• Energy booster: Sattu provides sustained energy release, making it a great pre- or post-workout snack.
• Natural electrolytes: Sattu contains minerals like potassium and magnesium, which function as electrolytes. These electrolytes play a crucial role in maintaining fluid balance and preventing heat-related exhaustion.

Sattu provides sustained energy release, making it a great pre- or post-workout snack. (Photo: Facebook)

Sattu cools the body, so it’s perfect for hot climates. It is also easy to digest, so it’s great for your gut health. It’s like a natural energy booster, keeps you feeling full, and regulates blood sugar levels.

Sattu vs protein powder

Sattu can definitely be a great alternative to protein powder.

• Packed with plant-based protein, fibre, and essential nutrients, sattu gives you a wholesome boost without any artificial additives or flavours.
• Whether you’re into fitness or just want to add more protein to your diet, sattu has your back.
• It’s easily digestible, so your body can soak up all that goodness without any fuss.
• Plus, it’s versatile—you can mix it with water, milk, or even yoghurt to make a delicious and nutritious drink or snack.

Sattu gives you a wholesome boost without any artificial additives or flavours. (Photo: Unsplash)

While most of the protein powders you get on the market come with 20-25 gms of protein per scoop, one helping of sattu is nowhere near it. However, it is a clean protein, says Kanikka Malhotra.

“Due to its affordability and protein content, sattu has earned the nickname ‘poor man’s protein’. It is free from additives, sweeteners, or fillers which are found in many protein powders available in the market,” Malhotra tells India Today.

Any side-effects?

Sattu is generally considered safe for most people. However, here are some considerations:

Stomach upset: Excessive consumption, especially for those new to this magic drink, could lead to mild gas or bloating due to its fibre content. Start with smaller amounts and gradually increase the intake.

Allergies: Though rare, chickpea allergies exist. If you have legume sensitivities, use caution.

Takeaway

If you want to give yourself a break from the so-called refreshing drinks laden with sweeteners, preservatives and colour, it’s time you give the OG drink – sattu sherbet a try. While there may be some considerations that you must have in mind while consuming sattu, but all in all, it is a superfood, and it’s time it finds a place in your life.