Sattu has gained recognition for weight reduction—for all good causes. This superfood is nice in your abdomen and assist increase metabolism. This is the right way to use sattu for weight reduction.
In the case of weight reduction, protein is likely one of the most vital vitamins you’ll want to concentrate on. A high-protein food regimen helps increase metabolism, hold you feeling full for longer, and decrease physique fats. Not solely this however it additionally helps forestall muscle loss as you shed kilos with weight reduction workout routines and food regimen. So, in case you need to add protein to your food regimen, look no additional than sattu. This dietary powerhouse has been a staple in Indian households for generations and is a good supply of protein, fibre, and can also be low in energy, making it among the finest superfoods for weight reduction. Allow us to perceive how sattu for weight reduction is useful.
Dietary worth of sattu powder
“Sattu is a standard flour made out of roasted gram (chickpeas) or a combination of pulses and cereals, and it’s full of important vitamins comparable to protein, fibre, iron, magnesium, potassium, and antioxidants,” in line with Dr Archana Batra, a nutritionist and authorized diabetes educator. It additionally has a low glycemic index, which makes it excellent for managing blood sugar ranges. Here’s a dietary profile of sattu:
One cup (92 grams) of chickpea flour accommodates:
- Protein: 20 grams
- Energy: 356 grams
- Fibre: 10 grams
- Carbs: 53 grams
- Fats: 6 grams
- Thiamine: 30 % of the Really helpful Day by day Consumption (RDI)
- Magnesium: 38 % of RDI
- Copper: 42 % of RDI
- Iron: 25 % of RDI
- Manganese: 74 % of RDI
Advantages of sattu for weight reduction
Listed below are 5 the explanation why sattu is nice for weight reduction:
1. Excessive in protein
Everyone knows how vital it’s so as to add protein to your common food regimen to reduce weight. Protein helps improve your metabolism, reduces urge for food, and regulates hormonal stability in your physique. In keeping with a research printed by The American Journal of Medical Vitamin, a high-protein food regimen is linked with stopping weight problems and serving to weight administration. Additionally, sattu is a powerhouse of protein that may improve satiety, scale back general calorie consumption, and increase weight reduction.
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2. Low glycemic index
Meals with a low glycemic index launch glucose slowly into the bloodstream, stopping sudden spikes in blood sugar ranges. That is essential for weight reduction because it helps management urge for food and reduces the chance of insulin resistance. A research printed within the Dwelling Science Journal discovered that sattu has a low glycemic index of 28, which makes it a good selection for folks with diabetes and weight reduction.
3. Wealthy in fibre
Sattu is full of dietary fibre, which promotes a sense of fullness and aids digestion. “Fibre takes longer to digest, preserving you satiated for longer intervals and decreasing the urge to snack between meals,” says Dr Batra. This may be significantly useful for these seeking to scale back their calorie consumption with out feeling hungry.
Additionally learn: Is sattu powder wholesome? Know the advantages, uncomfortable side effects, and the right way to devour it
4. Nutrient dense
“Sattu is a nutrient-dense meals, that means it supplies a excessive quantity of important nutritional vitamins and minerals with few energy,” explains Dr Batra. This makes it a wonderful selection for these seeking to reduce weight with out compromising on their dietary worth. It additionally accommodates important minerals comparable to iron, magnesium, manganese, and calcium, all of that are essential for sustaining general well being.
5. Cleansing
When combined with water, sattu acts as a pure coolant and detoxifier. Correct hydration is crucial for weight reduction because it helps preserve optimum bodily features, aids digestion, and may even scale back water retention. Moreover, detoxifying the physique helps remove toxins that may hinder metabolic charge. Metabolic charge is the variety of energy you burn.
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Who ought to keep away from sattu?
Whereas sattu is wholesome and has no hostile results in your well being, it may be dangerous in case of sure well being circumstances. Right here’s who ought to keep away from sattu:
- Folks allergic to legumes or chickpeas could expertise hostile reactions.
- Folks with irritable bowel syndrome (IBS) or different digestive problems may discover sattu exhausting to digest, probably worsening their signs.
- Folks with power kidney illness ought to seek the advice of their physician earlier than consuming sattu resulting from its excessive potassium content material.
Aside from this, it’s best to devour sattu sparsely. Extra consumption of sattu could result in digestive points comparable to fuel, indigestion, constipation, and so on.
The right way to devour sattu for weight reduction?
Listed below are 4 methods to devour sattu to reduce weight and enhance your well being:
1. Sattu drink
The most well-liked option to devour sattu is by making a refreshing drink. Combine 2 tablespoons of sattu powder in a glass of chilly water. Add a pinch of salt, cumin powder, and lemon juice for style. “Sattu drink just isn’t solely filling however it’s going to additionally hold you hydrated and energised throughout scorching climate,” says the skilled.

2. Sattu porridge
Combine sattu with heat water or milk (go for low-fat milk if you’re on a weight reduction food regimen) to make porridge. You may add a little bit of honey or jaggery for sweetness, however hold it minimal to keep away from additional energy.
3. Sattu laddoo
For a nutritious snack, combine sattu with a small quantity of jaggery and ghee to make ladoos. These could be consumed sparsely as a mid-meal snack to curb starvation.
Additionally learn: Sattu vs whey protein: Which one is best for well being?
4. Sattu roti
Incorporate sattu into your common food regimen by making sattu rotis. Combine sattu with complete wheat flour and knead it right into a dough. Roll them into rotis and prepare dinner them on a griddle. This can be a nice option to increase your protein and fibre consumption throughout meals.
How a lot sattu do you have to devour per day?
For weight reduction, it’s important to devour sattu sparsely. In keeping with Dr Batra, “Usually, 2-3 tablespoons of sattu per day (20 grams to 30 grams), both as a drink or included into meals, is enough.” This quantity ensures you get the advantages of sattu with out extreme calorie consumption. Furthermore, this quantity is enough to offer you a very good consumption of vitamins comparable to protein, fibre, and different minerals comparable to iron, magnesium, and potassium.
When do you have to devour sattu for weight reduction?
“For weight reduction, it’s endorsed to devour sattu within the morning as a breakfast drink or snack,” suggests Dr Batra. Mixing sattu with water or buttermilk can present sustained power, promote satiety, and curb mid-morning starvation. Alternatively, having it earlier than meals can scale back urge for food and stop overeating throughout lunch or dinner.