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Diet management is the key to weight loss, and sattu is an ancient Indian ingredient which is soon becoming a superfood in this category. Rich in protein and fiber, it keeps you fuller for longer and aids digestion, hence speeding up metabolism-a perfect addition to a weight loss program in India.
The major effect of portion control on weight management makes sattu fit right into this approach. Programs like Fitterfly, well-known for custom diet plans, encourage the intake of nutrient-dense foods like sattu to help one get portion sizes just right for their weight loss goals.
Sattu has a plethora of advantages and has been in use since time unknown to keep people healthy and fit.
What is Sattu?
Sattu is the flour of roasted and ground grain or pulse, with the roasted variety of chana or black gram being the most popular. For generations, it has remained a staple ingredient in Indian kitchens-from refreshing drinks to parathas and laddoos.
Roasted chana sattu is considered particularly better for weight loss because of its high protein and fiber content; however, it usually has some drawbacks in traditional recipes like parathas or laddoos, which always include ghee, sugar, or oil. You still can enjoy these dishes after doing some simple tweaks to these dishes, like using whole wheat ‘atta’, reducing oil, or substituting sugar with stevia.
Nutritional Value of Sattu
Here’s what 100 grams of roasted chana sattu offers:
- Energy: 398 kcal
- Protein: 28 g
- Carbohydrates: 60 g
- Fat: 5 g
- Dietary Fiber: 1 g
- Calcium: 70 mg
- Iron: 10 mg
This low-calorie, high-protein, and high-fiber combination makes it ideal for weight management.
Why is Sattu Good for Weight Loss?
Roasted chana sattu for weight loss is ideal because it:
- Keeps you full longer, reducing overeating.
- High in protein, it boosts metabolism.
- Improves digestion and prevents bloating, thanks to its fiber.
Roasted chana sattu contains fewer carbohydrates and calories compared to other forms of sattu, such as barley or wheat, thus making it a wiser choice for weight management.
Health Benefits of Sattu for Weight Loss
- High in Protein: Boosts metabolism and promotes fat burning.
- Low in fat: a low-calorie ingredient for healthy nutrition.
- Rich in Fiber: Improves digestion and enhances fullness.
- Energy Booster: Provides sustainable energy without blood sugar spikes.
- Natural Detoxifier: Cleanses the stomach and intestines.
- Low Glycemic Index: It helps in managing blood sugar levels and weight.
- Hydration Support: Sattu drinks prevent dehydration and reduce water retention.
How to Incorporate Sattu into Your Diet?
Here are three weight-loss-friendly ways to consume sattu:
- Sattu Drink:
Mix 2 tablespoons of sattu with water, salt, cumin powder, and lemon juice. Add chopped onions and coriander for extra flavor.
- Sattu Buttermilk (Chaas):
Mix 1 tbsp of sattu in spiced buttermilk. Then sprinkle cumin powder, black salt, and mint leaves, and your refresher is ready.
- Sattu and Milk:
Mix 2 tablespoons of sattu with lukewarm or cold milk, with an addition of cardamom powder and stevia, it becomes a great, protein-rich snack.
Which Sattu is best for Weight Loss?
Roasted chana sattu and moong dal sattu are the most excellent choice as they are rich in protein and dietary fiber. The other versions, like barley or wheat sattu, have higher carbohydrates and thus are not very effective when it comes to weight loss.
Takeaway
Sattu is more than just a traditional ingredient; it’s a superfood for weight loss. Its high protein and fiber and low-calorie profile makes roasted chana sattu great for portion control, supporting metabolism, and keeping one full for a longer period.
Adding sattu to your diet and making a few simple modifications in recipes will help you enjoy sattu’s benefits without compromising on taste.