Sattu: कैलोरी, Nutrition and स्वास्थ्य लाभ
ChatGPT 
Claude 
AI Mode 
Perplexity Traditional Indian superfood made from भुना हुआ gram flour, packed with प्रोटीन, फाइबर, and आवश्यक पोषक तत्व for sustained energy.
झटपट न्यूट्रिशन फैक्ट्स
प्रति 100g Sattu Powder
| पोषक तत्व | मात्रा |
|---|---|
| कैलोरी | 380 kcal |
| प्रोटीन | 20g |
| कार्बोहाइड्रेट | 65g |
| फाइबर | 9g |
| शुगर | 3g |
| वसा | 5g |
| आयरन | 9mg |
| कैल्शियम | 150mg |
| मैग्नीशियम | 180mg |
| पोटैशियम | 900mg |
मैक्रोन्यूट्रिएंट ब्रेकडाउन
पोषण विशेषज्ञ की सलाह
Sattu प्रदान करता है 20g of plant-based प्रोटीन प्रति 100g and has a low glycemic index (30-35), making it ideal for ब्लड शुगर control and sustained energy. The high फाइबर content (9g) सहायता करता है पाचन स्वास्थ्य and weight management.
मिथक बनाम सच
मिथक #1: Sattu Is Too High in कैलोरी for वजन घटाना
सच्चाई: जबकि 100g has 380 कैलोरी, a typical serving (30g) has only 115 कैलोरी. The high प्रोटीन and फाइबर promote fullness, reducing overall calorie intake. Many studies show sattu aids weight management जब consumed properly.
मिथक #2: Sattu Is Only for Summer Cooling
सच्चाई: जबकि sattu's cooling properties make it popular in summer, its nutritional benefits are year-round: प्रोटीन for muscle health, फाइबर for digestion, low GI for डायबिटीज, and खनिज for overall wellness.
मिथक #3: Sattu Has No प्रोटीन Quality
सच्चाई: Sattu प्रदान करता है complete amino acid profile जब paired with whole grains. The प्रोटीन quality is excellent for plant-based sources, with 20g प्रति 100g comparable to dairy products.
मिथक #4: Diabetics Should Avoid Sattu Due to कार्ब्स
सच्चाई: Sattu has a low glycemic index (30-35) and high फाइबर that slows शुगर absorption. It's actually अनुशंसित for diabetics to maintain stable ब्लड शुगर levels.
मिथक #5: Sattu Causes Gas and Bloating
सच्चाई: Some people experience initial bloating due to high फाइबर. Start with small amounts (1-2 tablespoons), gradually increase, drink plenty of water, and soak sattu for 10 minutes पहले consumption to improve digestibility.
मिथक #6: Store-Bought Sattu Is Unhealthy
सच्चाई: Quality sattu powder is minimally processed - just भुना हुआ and ground chickpeas or grains. Choose brands without added sugars, salt, or preservatives. Homemade and commercial sattu have similar nutritional profiles.
हेल्थ गोल्स के हिसाब से न्यूट्रीस्कोर
| स्वास्थ्य लक्ष्य | NutriScore | यह स्कोर क्यों? |
|---|---|---|
| वजन घटाना |  | High प्रोटीन (20g) and फाइबर (9g) promote fullness, reduce cravings. Low GI रोकता है hunger spikes. |
| मांसपेशी वृद्धि | | Excellent plant प्रोटीन (20g प्रति 100g), 65g कार्ब्स for energy, आयरन for oxygen transport, magnesium for muscle function. |
| डायबिटीज प्रबंधन | | Low GI (30-35), high फाइबर slows शुगर absorption, सुधारता है insulin sensitivity. |
| पीसीओएस प्रबंधन | | Low GI, high प्रोटीन balances hormones, फाइबर सहायता करता है digestion, anti-inflammatory properties. |
| गर्भावस्था पोषण |  | [Rich in आयरन (9mg) रोकता है anemia](https://www.acog.org/womens-health/faqs/nutrition-के दौरान-गर्भावस्था), प्रोटीन for fetal growth, calcium for bones. |
| Viral/Flu Recovery | | Easy to digest, प्रदान करता है प्रोटीन for recovery, खनिज for immune function, cooling properties soothe fever. |
व्यक्तिगत पोषण
अपने भोजन को ट्रैक करें with NutriScan for personalized NutriScores based on your specific health goals!
ब्लड शुगर रेस्पॉन्स to Sattu
Understanding how sattu affects your रक्त ग्लूकोज मदद करता है optimize consumption for stable energy and ब्लड शुगर control.
सामान्य ग्लूकोज प्रतिक्रिया वक्र
*यह चार्ट दिखाता है typical रक्त ग्लूकोज response for general स्वस्थ individuals. व्यक्तिगत प्रतिक्रियाएं भिन्न हो सकती हैं. यह मेडिकल सलाह नहीं है.*
How to Optimize Sattu for Blood शुगर
Pairing sattu with complementary foods enhances its ब्लड शुगर benefits:
- 🥛 Buttermilk or curd - Probiotics aid digestion, प्रोटीन slows absorption
- 🍋 Lemon juice - Enhances flavor, adds विटामिन C, सुधारता है mineral absorption
- 🥄 Jaggery (small amount) - Natural sweetness with खनिज, मध्यम amount
- 🥒 Cucumber slices - Hydration, cooling effect, minimal कैलोरी
This combination प्रदान करता है sustained energy, stable ब्लड शुगर, and enhanced nutrient absorption.
सांस्कृतिक महत्व
Sattu has been consumed in India for over 2,000 years, originating in the Bihar and Eastern UP regions.
In India:
- Staple food in Bihar, Jharkhand, UP, and West Bengal
- Made from भुना हुआ chana (Bengal gram), barley, or mixed grains
- Traditional summer drink (sattu sharbat) for cooling
- Ayurveda recognizes sattu as cooling, digestive, and strengthening
- Used in traditional fasting and religious observances
Regional Variations:
- Bihar/UP: Chana sattu with salt, cumin, lemon
- Punjab: Sweet sattu with milk and शुगर
- Maharashtra: Bhajani (mixed grain sattu)
- Modern: प्रोटीन powder substitute, smoothie ingredient
तुलना और विकल्प
Sattu vs Similar प्रोटीन Sources (प्रति 100g)
| पोषक तत्व | 🌾 Sattu | 🥛 Whey प्रोटीन | 🌰 Peanut Powder | 🥄 Chickpea Flour |
|---|---|---|---|---|
| कैलोरी | 380 kcal | 350 kcal | 330 kcal | 387 kcal |
| कार्ब्स | 65g | 5g | 24g | 58g |
| फाइबर | 9g | 0g | 8g | 11g |
| प्रोटीन | 20g | 80g | 50g | 22g |
| वसा | 5g | 3g | 14g | 6g |
| आयरन | 9mg | 0.5mg | 2mg | 5mg |
| कैल्शियम | 150mg | 100mg | 80mg | 45mg |
| Price | Low | High | Medium | Low |
| सबसे अच्छा | Complete | Post-workout | Flavor | Cooking |
अक्सर पूछे सवाल
Is sattu good for वजन घटाना?
Yes, sattu is excellent for वजन घटाना जब consumed properly. Despite being calorie-dense (380 प्रति 100g), a typical serving (30g) has only 115 कैलोरी with 6g प्रोटीन and 3g फाइबर.
Best practices: Consume 2-3 tablespoons (30g) as morning drink with water/buttermilk, drink पहले meals to reduce appetite, use in rotis instead of regular wheat flour, pair with vegetables for complete meal.
Can diabetics eat sattu?
Yes, sattu is highly अनुशंसित for diabetics. It has a low glycemic index (30-35) and high फाइबर content (9g प्रति 100g) that slows शुगर absorption.
Tips for diabetics:
- Mix 2-3 tablespoons in buttermilk or water
- Avoid adding शुगर; use minimal jaggery or salt instead
- Consume with meals or as mid-meal snack
- Monitor ब्लड शुगर to understand personal response
Studies show sattu can improve insulin sensitivity and reduce ब्लड शुगर spikes.
How much प्रोटीन is in sattu?
Sattu शामिल है 20g of प्रोटीन प्रति 100g powder, making it an excellent plant-based प्रोटीन source.
A typical serving:
- 2 tablespoons (30g) = 6g प्रोटीन
- 1/4 cup (40g) = 8g प्रोटीन
- 1/2 cup (80g) = 16g प्रोटीन
For मांसपेशी वृद्धि or high-प्रोटीन diets, consume 40-60g sattu दैनिक in drinks, smoothies, or rotis.
What are the main स्वास्थ्य लाभ of sattu?
Key Benefits:
- Blood शुगर Control: Low GI (30-35) maintains stable glucose levels
- Weight Management: High प्रोटीन and फाइबर reduce appetite
- मांसपेशी निर्माण: 20g प्रोटीन प्रति 100g सहायता करता है muscle growth
- Digestive Health: 9g फाइबर बढ़ावा देता है regular bowel movements
- आयरन Rich: 9mg आयरन रोकता है anemia and boosts energy
- Cooling Properties: Natural body coolant in summer heat
- Bone Health: 150mg calcium सहायता करता है bone density
जब is the best time to drink sattu?
Depends on your goal:
- वजन घटाना: Early morning on empty stomach or between meals (कम करता है appetite).
- मांसपेशी वृद्धि: Post-workout within 30 minutes or pre-workout 45 minutes पहले.
- डायबिटीज: Mid-morning or evening snack with stable ब्लड शुगर.
- Summer Cooling: Anytime के दौरान hot weather for hydration.
- Energy Boost: Mid-morning or afternoon to combat fatigue.
IMPORTANT NOTE
Avoid drinking sattu late at night if you have digestive sensitivity.
Is sattu better than whey प्रोटीन?
Sattu and whey serve different purposes:
Whey प्रोटीन:
- Higher प्रोटीन (80g vs 20g प्रति 100g)
- Faster absorption, ideal for immediate post-workout
- No कार्ब्स or फाइबर
- More expensive
- Dairy-based (not suitable for vegans)
Sattu:
- Complete nutrition with कार्ब्स, फाइबर, खनिज
- Sustained energy release, ideal for meal replacement
- Plant-based, suitable for vegans
- More affordable
- Additional स्वास्थ्य लाभ (cooling, digestive support)
Recommendation: Whey for muscle building and quick recovery; sattu for overall nutrition, sustained energy, and budget-friendly plant प्रोटीन.
How to prepare sattu drink?
Basic Sattu Drink Recipe:
Ingredients:
- 2-3 tablespoons sattu powder (30g)
- 1 glass cold water or buttermilk (250ml)
- Pinch of salt and भुना हुआ cumin powder
- Lemon juice (optional)
- Jaggery or salt to taste
Method:
- Mix sattu powder with 2-3 tablespoons water to make smooth paste
- Add remaining water/buttermilk gradually जबकि stirring
- Add salt, cumin, lemon juice
- Mix well, no lumps
- Serve chilled
Variations: Sweet sattu (milk + शुगर), spicy sattu (green chili + coriander), प्रोटीन shake (sattu + banana + milk).
Can I drink sattu दैनिक?
Yes, दैनिक sattu consumption is safe and लाभदायक for most people.
अनुशंसित amounts:
- Adults: 30-60g (2-4 tablespoons) दैनिक
- Children (8+): 15-30g दैनिक
- Athletes: 60-80g दैनिक for प्रोटीन needs
Caution:
- Start small (1-2 tablespoons) if new to sattu
- Drink plenty of water to avoid digestive issues
- Consult doctor if you have kidney problems (high प्रोटीन)
अपने भोजन को ट्रैक करें with NutriScan app to see how sattu fits your personal nutrition goals.
समान पौष्टिक खाद्य पदार्थ
Explore More Nutrition Tools & Resources
40 साल के Male के लिए Diet Plan
Best Protein Supplements Women के लिए
Indian Food Calorie Calculator
Indian Food Calorie Calculator - भारतीय खाने के लिए तुरंत Nutrition Facts — 2026
Monthly Grocery List Generator
Second Trimester Protein Guide
Voice-Activated Calorie Counter - बोलकर Log करें Meals और Track करें Nutrition Hands-Free — 2026