Sattu for weight loss: Can this protein-rich superfood help you lose weight?


When it comes to weight loss, protein is one of the most important nutrients you need to focus on. A high-protein diet helps boost metabolism, keep you feeling full for longer, and lower body fat. Not only this but it also helps prevent muscle loss as you shed kilos with weight loss exercises and diet. So, in case you are looking to add protein to your diet, look no further than sattu. This nutritional powerhouse has been a staple in Indian households for generations and is a great source of protein, fibre, and is also low in calories, making it one of the best superfoods for weight loss. Let us understand how sattu for weight loss is helpful.

Nutritional value of sattu powder

“Sattu is a traditional flour made from roasted gram (chickpeas) or a mixture of pulses and cereals, and it is packed with essential nutrients such as protein, fibre, iron, magnesium, potassium, and antioxidants,” according to Dr Archana Batra, a nutritionist and certified diabetes educator. It also has a low glycemic index, which makes it perfect for managing blood sugar levels. Here is a nutritional profile of sattu:

One cup (92 grams) of chickpea flour contains:

  • Protein: 20 grams
  • Calories: 356 grams
  • Fibre: 10 grams
  • Carbs: 53 grams
  • Fat: 6 grams
  • Thiamine: 30 percent of the Recommended Daily Intake (RDI)
  • Magnesium: 38 percent of RDI
  • Copper: 42 percent of RDI
  • Iron: 25 percent of RDI
  • Manganese: 74 percent of RDI

Benefits of sattu for weight loss

Here are 5 reasons why sattu is great for weight loss:

1. High in protein

We all know how important it is to add protein to your regular diet to lose weight. Protein helps increase your metabolism, reduces appetite, and regulates hormonal balance in your body. According to a study published by The American Journal of Clinical Nutrition, a high-protein diet is linked with preventing obesity and helping weight management. Also, sattu is a powerhouse of protein that can increase satiety, reduce overall calorie intake, and boost weight loss.

Sattu is a high-protein superfood! Image courtesy: Adobe Stock

2. Low glycemic index

Foods with a low glycemic index release glucose slowly into the bloodstream, preventing sudden spikes in blood sugar levels. This is crucial for weight loss as it helps control appetite and reduces the risk of insulin resistance. A study published in the Home Science Journal found that sattu has a low glycemic index of 28, which makes it a good choice for people with diabetes and weight loss.

3. Rich in fibre

Sattu is packed with dietary fibre, which promotes a feeling of fullness and aids digestion. “Fibre takes longer to digest, keeping you satiated for longer periods and reducing the urge to snack between meals,” says Dr Batra. This can be particularly beneficial for those looking to reduce their calorie intake without feeling hungry.

Also read: Is sattu powder healthy? Know the benefits, side effects, and how to consume it

4. Nutrient dense

“Sattu is a nutrient-dense food, meaning it provides a high amount of essential vitamins and minerals with few calories,” explains Dr Batra. This makes it an excellent choice for those looking to lose weight without compromising on their nutritional value. It also contains essential minerals such as iron, magnesium, manganese, and calcium, all of which are crucial for maintaining overall health.

5. Detoxification

When mixed with water, sattu acts as a natural coolant and detoxifier. Proper hydration is essential for weight loss as it helps maintain optimal bodily functions, aids digestion, and can even reduce water retention. Additionally, detoxifying the body helps eliminate toxins that can hinder metabolic rate. Metabolic rate is the number of calories you burn.

Who should avoid sattu?

While sattu is healthy and has no adverse effects on your health, it can be harmful in case of certain health conditions. Here’s who should avoid sattu:

  • People allergic to legumes or chickpeas may experience adverse reactions.
  • People with irritable bowel syndrome (IBS) or other digestive disorders might find sattu hard to digest, potentially worsening their symptoms.
  • People with chronic kidney disease should consult their doctor before consuming sattu due to its high potassium content.

Apart from this, you should consume sattu in moderation. Excess consumption of sattu may lead to digestive issues such as gas, indigestion, constipation, etc.

How to consume sattu for weight loss?

Here are 4 ways to consume sattu to lose weight and improve your health:

1. Sattu drink

The most popular way to consume sattu is by making a refreshing drink. Mix 2 tablespoons of sattu powder in a glass of cold water. Add a pinch of salt, cumin powder, and lemon juice for taste. “Sattu drink is not only filling but it will also keep you hydrated and energised during hot weather,” says the expert.

sattu for weight loss
Try a sattu drink for shedding extra kilos! Image courtesy: Adobe Stock

2. Sattu porridge

Mix sattu with warm water or milk (opt for low-fat milk if you are on a weight loss diet) to make porridge. You can add a bit of honey or jaggery for sweetness, but keep it minimal to avoid extra calories.

3. Sattu laddoo

For a nutritious snack, mix sattu with a small amount of jaggery and ghee to make ladoos. These can be consumed in moderation as a mid-meal snack to curb hunger.

Also read: Sattu vs whey protein: Which one is better for health?

4. Sattu roti

Incorporate sattu into your regular diet by making sattu rotis. Mix sattu with whole wheat flour and knead it into a dough. Roll them into rotis and cook them on a griddle. This is a great way to boost your protein and fibre intake during meals.

For weight loss, it is essential to consume sattu in moderation. According to Dr Batra, “Generally, 2-3 tablespoons of sattu per day (20 grams to 30 grams), either as a drink or incorporated into meals, is sufficient.” This amount ensures you get the benefits of sattu without excessive calorie intake. Moreover, this amount is sufficient to provide you with a good intake of nutrients such as protein, fibre, and other minerals such as iron, magnesium, and potassium.

When should you consume sattu for weight loss?

“For weight loss, it is recommended to consume sattu in the morning as a breakfast drink or snack,” suggests Dr Batra. Mixing sattu with water or buttermilk can provide sustained energy, promote satiety, and curb mid-morning hunger. Alternatively, having it before meals can reduce appetite and prevent overeating during lunch or dinner.

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