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Sattu Benefits: Side Effects, and Easy Home-Made Recipes

Food And Nutrition

Sattu Benefits: Side Effects, and Easy Home-Made Recipes


Medically Reviewed By
Dr Divya Rohra

Written By Kirti Saxena
on Apr 24, 2024

Last Edit Made By Kirti Saxena
on Apr 24, 2024

Sattu Benefits: Side Effects, and Easy Home-Made Recipes

Summers have just arrived!

It is the season of cooling and refreshing drinks.

One such desi drink is Sattu sharbat. Have you ever heard of or drunk Sattu Sharbat?

If yes, then you know how cool and refreshing it is. 

Sattu is a superfood in India. Due to its numerous health benefits, it is also known as an energy powerhouse. It is a healthy drink rich in various nutrients. It is good for adults and kids. It consists of roasted gram, ground pulses, and cereals. 

If you have yet to try sattu, read the complete blog to learn about its health benefits and some easy recipes you can make at home.

What Makes Sattu Good For Health?

These days, people buy several protein and energy drinks to maintain their energy and protein levels in the body. Sattu is a natural and energy-boosting drink that is perfect for summertime. Its cooling properties provide a great relief from the scorching heat. Here are some of the properties that make it so special:

  • High Protein Content— Sattu contains 20-25 grams of protein per 100 grams, making it the best and most valuable source for vegetarians and vegans. 
  • Fiber for Gut Health— It contains a lot of fiber that promotes healthy digestion, relieves constipation, and keeps you fuller for longer.
  • Energy Booster: Sattu is rich in complex carbohydrates, which provide sustained energy throughout the day and keep you active and alert. 
  • Manages Blood Sugar—Its low glycemic index means it doesn't cause blood sugar spikes, and diabetic people can eat it. 
  • Rich in Minerals— Sattu is rich in calcium, magnesium, iron, and potassium, essential for bone health, blood pressure regulation, and overall well-being.

Nutritional Value of Sattu Per 100g

The nutritional value of Sattu is why it is considered a superfood and an excellent addition to a balanced diet. Here are some of the nutrients in Sattu that can help you achieve good health:


Value (g)




26 g


60 g

Dietary Fiber

18 g


7 g


380 mg


270 mg


8.70 mg


825 mg

5 Health Benefits of Sattu You Must Know

Sattu's impressive nutrient profile promotes a lot of health benefits. If you are into fitness or want to become healthier, try sattu today. Here are some health benefits you should know before adding this to your diet-

  • Boosts Energy Levels

Are you feeling drained? During summer, the energy exhausts faster; you only need a refreshing energy drink to boost your stamina. Worry not! Sattu is here to save you!

It contains complex carbohydrates that gradually release energy and maintain your energy levels for a long time. The complex carbohydrates, proteins, and minerals in Sattu provide a slow and steady release of energy, keeping you going for longer. It's a perfect pre-workout energy drink. It is good for athletes and those who have an active lifestyle. 

Also read- 5 Juicy Fruits to Keep You Cool & Hydrated During Summer Season

  • Promotes Gut Health 

Do you have troubling indigestion or constipation problems? Add sattu to your daily diet to say goodbye to gut problems and hello to a healthy gut. 

Yes, Sattu can help you relive all your gut-related issues. It acts as a prebiotic that nourishes gut bacteria and supports gut health. It is rich in soluble fiber that promotes regular bowel movements, relieves constipation and irritation, and prevents bloating. 

Tip- Mix one tablespoon of sattu powder to one glass of milk. Try this recipe every day to improve your digestive system. 

Also read- Nourish Your Guts - Best Foods For Gut Health

  • Promotes Weight Management

Want to manage weight but fail every time? Well, you are not alone. Many people like you want to manage their weight with a home-based diet. Don't worry; sattu is a desi diet that can help you lose weight without any side effects. It is rich in fiber, reduces calorie intake, keeps you feeling fuller for a long time, reduces cravings, and helps to manage weight.

Note: Avoid or eliminate unhealthy food from your diet if you are serious about losing weight. 

  • Keeps you Hydrated and Energized

Summer brings exhausted and dehydrated days. The only way to save yourself is to get energy drinks. Sattu contains cooling properties that keep you hydrated and energetic throughout the day!

Its high content of fiber, carbohydrates, vitamins, and minerals keeps your energy levels up during the scorching heat.

It is a plant-based protein that provides essential amino acids that aid energy production, muscle repair, and growth. Nutrients and minerals like iron and magnesium promote metabolism, red blood cell production, and oxygen transport in the body. This ultimately combats fatigue and enhances stamina.

  • Manages Blood Sugar

Does diabetes stop you from drinking energy drinks?


The packed energy drinks contain artificial sweeteners and sugar that are harmful to diabetic patients. 

But what to do?

Sattu can save you from the scorching summer heat. It has a low glycemic index that helps regulate blood sugar levels and makes it beneficial for diabetic patients. It is also great for maintaining cholesterol levels.

Tip: Add sugar-free sattu sharbat to your summer energy drink list to control your blood sugar and blood pressure.

Side Effects of Sattu- You Must Know

Really? Well, Sattu is safe, but there can be a few potential side effects in some people that you should be aware of:

Digestive Discomfort

Excessive consumption of anything is bad. Sattu powder is rich in fiber, so excessive consumption might cause bloating and flatulence. Hence, moderation is the only way to get its benefits. Gradually add sattu to your diet to minimize the causes.

Gluten Sensitivity

Sattu is made from gluten grains like barley, wheat, or chickpeas. This can cause side effects in people who are gluten-sensitive or have celiac disease. These people can opt for millet or sorghum sattu.

Reduced Mineral Absorption

Sattu contains phytates that might hinder the absorption of certain minerals like iron and zinc. To mitigate this, consume sattu with Vitamin C food for mineral absorption.

Kidney Stones

People who are prone to kidney stones should consult a doctor before consuming Sattu in excess, as it contains oxalates, which can cause stone formation.

Easy and Delicious Sattu Recipes You can try at home

Sattu is a perfect ingredient for many recipes. Here are some easy and delicious ways to add Sattu to your diet:

  • Sattu Sharbat (Drink)

This is one of the best, healthiest, refreshing, and energizing summer drinks. Mix Sattu powder with water, lemon juice, cumin powder, and black salt, and enjoy your refreshing drink. 

  • Sattu Halwa

If you want a healthy and filling breakfast, sattu porridge is an option. Boil sattu powder with water or milk, then add jaggery or honey for sweetness. To add extra taste, you can top it with nuts and seeds.

  • Sattu Litti

This is a traditional Bihari dish. To make Sattu litti, knead a dough ball and stuff it with a spicy Sattu mixture. Then, bake it or fry it, as you choose. 

  • Sattu Paratha

 Paratha is one of the popular Indian breakfasts. Agree? Try Sattu Paratha for your breakfast tomorrow. The recipe is simple: just knead dough with sattu powder and stuff it with vegetables of your choice. Enjoy Sattu Parathas with chutney or yogurt!

  • Sattu Laddoos

Love laddoos? Then try sattu laddoos today! These nutritions Sattu laddoos are made by mixing jaggery, ghee, and nuts. They are a perfect energy booster and a healthy alternative to sugary sweets.


Now, you know how beneficial Sattu is? So, are you going to try sattu dishes?

In conclusion, let's summarize the important points of the blog. Its impressive profile is rich in protein, fiber, complex carbohydrates, and essential minerals, making it a valuable addition to any diet.

From boosting energy and digestion to promoting weight management and blood sugar control, Sattu offers many health benefits. You can enjoy this as you choose, whether refreshing summer drinks or a wholesome meal.

So, next time you're looking for a nutritional and healthy drink, look no further than Sattu. Take care of the quantity you consume, start slowly to avoid digestive discomfort, and explore the creative possibilities Sattu offers in the kitchen. Embrace the power of Sattu and get its health benefits to become the more energized version of you!

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