Is Sattu Good for Weight Loss?
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So, what’s the first thing that comes to mind when you think of sattu? Yeah, we know it – litti chokha, right? That smoky, earthy flavour crisp atta balls with spicy chokha, especially baigan (brinjal) ka chokha, is pure comfort food.
But sattu isn’t just about litti; it’s been a part of our kitchens for generations. From cooling summer drinks to filling parathas, this humble ingredient is as versatile as it gets.
And here’s the best part: roasted chana sattu isn’t just tasty; it’s a great choice if you want to lose weight. Read more to find its benefits and how you can include it in your diet.
080468 07733What is Sattu?
Sattu is a type of flour made by roasting and grinding grains or pulses. Traditionally, it is made from roasted chana (black gram) and is considered a powerhouse of nutrition in many parts of India.
Various communities in India have their unique ways of adding sattu to their diets. In Bihar, where sattu is very popular, sattu is used to make refreshing summer drinks, savoury parathas, and laddoos, while in Punjab, it is often mixed with water, salt, and spices to create an energizing drink.
However, roasted chana sattu in its powdered form works great for weight loss because it’s high in protein and fiber, keeping you full and boosting your metabolism. But the weight-loss benefits can be reduced when you use it in parathas as stuffed sattu or make laddoos.
That’s because these recipes often involve a lot of ghee, sugar, or oil, which takes away the goodness of sattu. But you don’t have to stop eating them altogether.
Just make them smarter: use whole wheat flour for the paratha, go light on the oil, and replace sugar with stevia powder. This way, you can enjoy your favourites guilt-free while staying on track with your weight-loss goals.
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What is the Nutritional Value of Sattu?
Roasted chana sattu is packed with essential nutrients, making it a versatile and healthy addition to any diet. Here’s what you get in each 100-gram serving of roasted channa sattu:
| Nutrient | Nutritional Value* (per 100 grams) |
| Energy | 398 kcal |
| Protein | 28 gm |
| Carbohydrates | 60 gm |
| Fat | 5 gm |
| Dietary Fiber | 1 gm |
| Calcium | 70 mg |
| Iron | 10 mg |
Roasted chana sattu is particularly beneficial if you are trying to lose weight, as it provides a balanced profile of protein and fiber with minimal calories. It is an all-natural, gluten-free option that can easily be incorporated into daily meals.
What Are the Different Types of Sattu Made?
Originally, roasted Bengal gram (chana) sattu was the classic, go-to version, celebrated for its high protein content and easy preparation. However, as times changed, so did our dietary demands, health priorities, and taste preferences.
Today, sattu has evolved into various versions, each tailored to meet specific needs and nutritional goals.
Here’s a look at the different types of sattu available in your local shops:
| Type of Sattu | Primary Ingredient(s) | Nutritional Benefits |
| Bengal Gram Sattu (Chana sattu) | Roasted Bengal gram (Chickpea) | High in protein and fiber; supports digestion and energy levels. |
| Barley Sattu (Jau sattu) | Roasted barley | Rich in fiber; it promotes cooling effects and supports heart health. |
| Maize Sattu (Makka/makai sattu) | Roasted maize | High in carbohydrates; provides instant energy. |
| Multigrain Sattu | Blend of roasted grains (barley, wheat, maize) and pulses | Balanced nutrients; intermediate glycemic index suitable for diabetics and weight management. |
| Wheat-Based Sattu (Gehu sattu) | Roasted wheat, often mixed with pulses | High in energy and digestibility; soft texture. |
| Oats-Based Sattu | Roasted oats | High in soluble fiber; supports heart health and weight management. |
| Regional Variations | Rice, millet, soybean, or other local grains | Customized for regional needs; varied nutrient profiles based on the grain or pulse used. |
Is Sattu Good for Weight Loss?
Sattu, especially roasted chana sattu, can be an excellent addition to a weight loss plan. Thanks to its high protein and fiber content, it keeps you full and satisfied, reducing the chances of unhealthy snacking.
The protein in sattu also boosts metabolism, helping the body burn calories more effectively.
Unlike other sattu variations made from grains like barley or wheat, roasted chana sattu is low in carbs and calories and high in protein, making it ideal for anyone who wants to lose weight.
What are the Health Benefits of Sattu for Weight Loss?
There are numerous health benefits of sattu. It is easy to digest and perfect for keeping your energy up while you shed those extra kilos. Here’s how it can make a difference in your weight loss journey:
1. Rich in Protein
Sattu is high in protein, which helps boost metabolism, promotes fat burning, and keeps you feeling full for longer. This reduces overall calorie intake, aiding weight loss.
2. Low in Fat
With minimal fat content, sattu is a low-calorie option that can be incorporated into weight loss diets without worrying about excess fat consumption.
3. High in Dietary Fiber
Sattu contains dietary fiber that improves digestion, prevents bloating, and enhances satiety (feeling of fullness), reducing the chances of overeating.
4. Energy Booster
It provides sustainable energy, making it a great pre-workout or mid-morning meal to fuel physical activity without causing blood sugar spikes.
5. Natural Detoxifier
Sattu helps cleanse the stomach and intestines, promoting better digestion and absorption of nutrients, which is essential for healthy weight loss.
6. Low Glycemic Index
Sattu has a low glycemic index, making it a diabetic-friendly food that helps in managing blood sugar levels while supporting weight management.
7. Keeps You Hydrated
Sattu drinks are excellent for hydration, especially during summer. They prevent water retention and bloating, often mistaken for weight gain.
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What Are the Disadvantages of Sattu?
Although sattu has many benefits, it’s essential to consume it mindfully. Some potential drawbacks include:
- Overconsumption Can Cause Bloating: Due to its high fibre content, eating too much sattu might cause gas or bloating.
- Allergic Reactions: Some people may be allergic to legumes like chana, so it’s best to start with a small amount.
- Increased Thirst: Sattu can make you feel thirsty, so it’s important to drink plenty of water after consuming it.
Which Sattu is Right for Weight Loss?
For weight loss, roasted chana sattu and moong daal sattu are the best options. It has the ideal combination of protein and fiber that supports weight management.
Other types of sattu, like barley or wheat sattu, may contain more carbs, which can slow down weight loss efforts. By focusing on roasted chana sattu, you ensure that you’re consuming a low-calorie, nutrient-dense ingredient that aligns with your weight loss goals.
How to Eat Sattu for Weight Loss?
Roasted chana sattu can be consumed in multiple ways. Here are some of the best ways to have it, especially if you’re trying to lose weight:
1. Sattu Drink
Mix two tablespoons of sattu with a glass of water, a pinch of table salt, rock salt, or kala namak, and some cumin powder. This refreshing, low-calorie drink is perfect as a mid-morning snack.
To make it extra nutritious, in traditional Bihari style, add finely chopped or grated onion, chopped coriander leaves, green chillies, and a squeeze of lemon. These additions not only enhance its nutritional value but also make it tangy and delicious.
2. Sattu Buttermilk (Sattu Chaas)
Add one tablespoon of sattu to a spiced buttermilk (chaas) glass. Season it with jeera powder, kala namak, and fresh mint leaves. This is a cooling, digestive-friendly drink that works well as a mid-morning or afternoon refreshment.
3. Sattu in Milk
Mix two tablespoons of sattu into a glass of lukewarm or cold milk, depending on your preference. For added flavour, add a pinch of cardamom powder and a small amount of stevia powder for sweetness.
This simple, high-protein drink is perfect for weight loss, keeping you full and energized without adding extra calories.
4 Super Tips for Using Sattu for Weight Loss
- Portion Control: Stick to recommended quantities (2-3 tablespoons) to avoid overconsumption.
- Timing: Consume sattu drinks or meals in the morning or as a mid-day snack to boost metabolism.
- Stay Hydrated: If using sattu in drinks, ensure you drink enough water throughout the day to aid digestion.
- Balanced Diet: Incorporate sattu into a well-rounded diet with fresh vegetables, lean protein, and whole grains.
What is the Best Time to Drink Sattu for Weight Loss?
The best time to consume a sattu drink for weight loss is in the morning on an empty stomach. This jump-starts your metabolism, helping the body burn calories throughout the day.
Alternatively, it can also be taken mid-morning or as a pre-lunch drink to curb hunger and prevent overeating at mealtime.
How We At Fitterfly Can Help You?
At Fitterfly, we believe weight loss is not about restrictions but about making smarter, more sustainable choices that fit your lifestyle. Our team of nutrition, fitness, and success coaches works closely with you to design a plan that includes wholesome, nutrient-dense options like sattu tailored to your weight loss journey.
Our nutrition coach helps you understand how to include sattu in your daily meals to balance taste and health. Our Fitness coach ensures that your activity level aligns with your dietary choices, helping you stay energized and burn calories effectively. Our Success coach is your constant motivator, supporting you through challenges and helping you build lasting habits.
At Fitterfly, we don’t just help you to lose weight; we provide a personalized experience that simplifies your weight loss journey while keeping your meals enjoyable and your health goals achievable.
Give us a missed call at 08046807733 to know more about how we can help you better
This blog provides general information for educational and informational purposes only and shouldn't be seen as professional advice.
Frequently Asked Questions
How Much Sattu Per Day for Weight Loss?
One to two tablespoons of roasted chana sattu daily is sufficient for weight loss. Avoid consuming large quantities, which can lead to bloating or stomach discomfort.
How Many Calories Are in 2 Spoons of Sattu Powder?
Two tablespoons of sattu powder contain approximately 120 calories, depending on the brand and preparation.
Is Sattu Better than Protein Shakes?
Roasted chana sattu is an excellent natural and affordable alternative for those seeking a protein source. However, it may lack some of the amino acids found in whey protein, so it’s also best to include other protein sources in your diet.
What are the Sattu Benefits for Skin?
Sattu’s nutrient profile, especially its protein and antioxidants, can promote skin health by supporting collagen production and reducing oxidative stress.
Can I Drink Sattu After a Workout for Weight Loss?
Yes, sattu is a great post-workout option for weight loss. It replenishes energy, aids muscle recovery, and keeps you feeling full without adding excess calories.
Does Sattu Increase Blood Pressure?
Roasted chana sattu generally doesn’t raise blood pressure. However, adding too much salt to your sattu drink may increase sodium intake, so be mindful of how it’s prepared.
