The Super Benefits of Sattu: The Poor Man’s Protein

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The Super Benefits of Sattu: The Poor Man’s Protein

This superfood that has existed in our country for decades. A cooling agent that naturally brings down your body temperature, Sattu is also a pure protein source and rich in fiber, calcium, iron, manganese, and magnesium. It is nothing but roasted and ground Bengal gram or chana dal flour.

Have you tried sattu? Photo Credits: Unsplash

A staple in Bihar, Jharkhand, West Bengal, Uttar Pradesh, Rajasthan, and Madhya Pradesh, it is adored and consumed by laborers and farmers. It is now gaining popularity, thanks to its impressive nutrient profile. But before we hop onto its health benefits, let us understand why protein is important.

Why does protein matter?

Did you know that many people in our country are protein deficient? And the immediate reaction for them is to go and buy a protein shake or a whey protein. Well, do that if you get the right quality of whey protein and you know to use it the right way. But one commonality among most protein-deficient people is that their meals are not balanced. Many of us tend to have meals that are more carb-heavy and low in protein. Why does protein matter for your body?

Simply put, protein is the building block of every single of your trillion cells in the human body. If you have a protein deficiency, nothing can work efficiently. Not your recovery, immune system, or even brain function. We think we are eating enough protein when we are not. Most of us are either deficient in protein or overdoing it.

We come across people who drink four to five protein shakes a day. If you are a bodybuilder, that is a different case. But if you believe that the more protein you have, the more weight you will lose – you are mistaken. Please understand this. If you are not breaking down muscle and your body has no requirement for the amount of protein you are consuming, it will get converted to fat. Any energy that comes from carbohydrate, fat, or a protein that is not utilized or not broken down to energy is stored in the body as fat. So consuming the right quality and quantity of protein is important.

Why is sattu called the poor man’s protein?

Did you know 100 grams of sattu has 20% pure protein?

Almost a decade ago, when I was in Kolkata and on the way back to the airport after an event, I saw people queuing up at a roadside stall. A man under a red umbrella stood with big stainless steel pots and dished a yellow liquid to them. They would drink it and get back to their work. So I stopped the car and spoke to this man who told me all about sattu.

He said most of these customers would push and pull these large carts, doing heavy labor all day. Having a couple of glasses of this sharbat would keep them going for the next four to five hours. The drink would have sattu mixed in water with a little bit of roasted cumin (jeera), mint leaves, chili powder or pepper, and salt. It is inexpensive and can be made at home. Check out our spiced sattu buttermilk recipe here.

Health benefits

  1. Just one glass shields your body from the harsh midday sun in the summers and is incredibly cooling for your stomach. Does this mean having sattu will give you a cold? No. It does not cause cold, cough, or mucus buildup. But it can certainly prevent your body from overheating during peak summers and heat waves by cooling it down.
  2. Rich in fiber, sattu is excellent for your gut microbiome. It can ease constipation and help with smooth bowel movements. It fights acidity, flatulence, inflammation, and indigestion, too.
  3. Many people today also lack magnesium. It makes them prone to body aches, cramping in their calf muscles while waking up, and stiffness. Sattu is rich in magnesium and can be effective for those with a magnesium deficiency.
  4. It is beneficial for people recovering from surgery or disease or those undergoing heavy medication. Since many lose their appetite and avoid eating solid foods, a simple glass of sattu can help them. It provides them with protein and cools their body from the heat medication creates. It is also rich in potassium and magnesium which help improve their appetite.
  5. It is a low glycemic index (GI) food which makes it beneficial for Type 2 diabetics. It helps maintain blood sugar levels and regulates cholesterol and blood pressure.
  6. It is great for your hair and skin health because it works to flush toxins out of your system.
  7. It is rich in calcium and magnesium, beneficial for bone health.
  8. Its iron-rich properties promote the growth of red blood cells, improve circulation and lower inflammation. Iron-rich foods also help combat anemia.
  9. It contains vitamin B complex that helps boost your energy levels.
  10. It is filling due to its fiber content. One glass of sattu drink can keep you full for about three to four hours. You can have fruit, nuts, and seeds. Pair this with a sattu shake. Adding cacao to it gives you a good dose of antioxidants. This breakfast will keep you going for the next four hours.
  11. Sattu is gluten-free. It makes it a healthy flour for those with gut-related issues and celiac disease. You can make Sattu ki roti or add it to your dhokla, idli, dosa, pancake batters, soups, or even sweets. Try baking gluten-free sattu coconut cookies with zero white sugar. Use organic jaggery to sweeten them.

Check out this Sattu Shake recipe:

Punch up the protein with this Sattu Shake.



  • Take a high-speed blender and add the ingredients.
  • Garnish with soaked chia seeds.

12. Sattu works well for young girls and women with ​​Premenstrual syndrome (PMS) and painful menstrual cycles. It is a common practice and has worked beautifully for many of our patients.

Try making these delicious ladoos

All you need to do is take sattu, black sesame seeds, and a little bit of jaggery. Mold them into little balls of goodness, Have them just one week before your period cycle and during your period cycle. You can have one small sattu ladoo every day too.

What should you be careful of while consuming sattu?

Moderation is the key. Excess consumption can cause acidity and bloating. If you have a medical condition, especially gallbladder and kidney stones, consult your healthcare provider before adding sattu to your meals.

If you have an allergy or are advised to avoid consuming chana/Bengal gram in any form, do not consume it. Always make an informed decision.

Always invest in good quality, sustainable and chemical-free sattu flour. You can shop for it on our sustainable platform here.

Understand that several superfoods exist in our country. We need to use them the right way. Everything changes when you feed your body the food it requires to thrive. When you feed your body artificial food, it serves no purpose. So, make your nutrition choices wisely. Adopt eating habits that can aid prevention, recovery, and healing.


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Comments (15)

  • Bechef Reply

    Thanks for posting such an informative data. Will definitely share it with my other friends also. Loved it 🙂

    June 28, 2022 at 1:58 pm
  • kay Reply

    Hi i was wondering if i can get your products here in the United States

    July 29, 2022 at 10:39 pm
    • Luke Coutinho Reply

      We don’t deliver products to the US yet. But hopefully when the time is right, we look forward 🙂
      – Team Luke

      August 30, 2022 at 11:42 am
  • Fern jonke Reply

    Thank you Luke for the information you shared with the world, I have been reading all your articles and amazed of how simple life can be with the right nutrition, because of you my life has changed by being positive and eating right. Thank you once again for sharing and being so kind to the world.

    July 30, 2022 at 6:14 am
    • Luke Coutinho Reply

      Thank you Fern. This is beautiful to know. Keep winning 🙂

      August 30, 2022 at 11:43 am
  • Anonymous Reply

    Thank you so much

    July 30, 2022 at 7:52 am
    • Dinesh Reply

      Hi Luke.. thanks for the info… Can you tell me how to take it optimally for a weight loss plan… How much of it should i ideally consume per day… So that i get enough protein and my energy levels are better.. thanks a lot for the info…

      August 28, 2022 at 11:14 am
      • Luke Coutinho Reply

        Hi Dinesh, This will require us to know more details about your body type, current weight, goals and also assess your lifestyle. The quantity that you can consume differs from person to person. In most cases, 2-3 tablespoons of sattu works.

        August 30, 2022 at 11:45 am
  • Vishal revadi Reply

    Hi Luke! I read that sattu contains 20-25 grams of protein in 100 gm and the above article says we get by 20 gm of protein in 30gm can you please let me know the correct information and how we can add to our diet to get 40-50 grams of protein from sattu in a day because it suits me well Thank You.

    October 29, 2022 at 3:38 pm
    • Luke Coutinho Reply

      This is just an approximation. You can have it twice a day if it suits you. But do not overdo anything.

      November 15, 2022 at 11:57 am
  • Lorna Lok Reply

    Hi, does your products deliver to East Malaysia?

    December 28, 2022 at 4:03 am
    • Luke Coutinho Reply

      Not yet, but hopefully in the future 🙂

      January 9, 2023 at 3:21 pm
  • Viralee Reply

    Can I drink sattu sake to break my fast? Or it won’t be a good idea since it is high on fiber ?

    February 28, 2023 at 8:05 am
    • Team Luke Reply

      Always break your fast with a glass of plain water, followed by nuts and fruits. Then you can start introducing other foods including sattu shake.

      March 17, 2023 at 4:11 pm

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