Sattu types: 5 Types of Sattu and how to add them to your daily diet |

Sattu, a protein-rich flour made from roasted pulses or grains, is a traditional superfood gaining popularity across health-conscious communities. It’s nutritious, cooling, and versatile, making it ideal for daily consumption. Here are five types of Sattu and how to include them in your daily meals.
Why Sattu?
Sattu is a powerhouse of nutrition, packed with protein, fiber, iron, calcium, magnesium, and essential amino acids. It offers a low glycemic index, making it suitable for diabetics, and provides sustained energy without spiking blood sugar levels. Rich in insoluble fiber, sattu supports digestion, prevents constipation, and promotes gut health. Its high protein content aids in muscle repair and growth, making it excellent for vegetarians and active individuals. Additionally, the cooling properties of sattu help regulate body temperature during hot weather, while its mineral profile supports bone health, boosts metabolism, and enhances overall stamina.
Chana (Bengal Gram) Sattu
The most common and widely consumed variety, chana sattu is made from roasted Bengal gram. It’s high in protein, fiber, and iron. Mix 2 tablespoons of chana sattu in water with a pinch of salt, lemon juice, and roasted cumin for a cooling summer drink. You can also use it as a stuffing in parathas for a hearty breakfast.
Barley (Jau) Sattu
What it is: Made from roasted barley grains, barley sattu is rich in dietary fiber and helps regulate blood sugar levels. Add a spoonful to your morning smoothie or mix it into buttermilk for a digestive and refreshing mid-morning drink. It also works great as a thickener in soups.
Wheat Sattu
Wheat sattu is prepared from roasted whole wheat and is rich in complex carbohydrates and B vitamins.Make a nutritious porridge by mixing wheat sattu with warm milk or water, adding a dash of jaggery or honey. It’s a wholesome option for breakfast or as a pre-workout meal.
Multi-grain Sattu
A blend of roasted grains like barley, wheat, millet, and legumes, multi-grain sattu offers a full spectrum of nutrients.Use it in homemade energy bars or protein balls by mixing with dates, nuts, and seeds. This makes a great on-the-go snack or lunchbox addition.
Maize (Corn) Sattu
Made from roasted maize, this variety is slightly sweet and rich in energy-giving carbs.Combine it with milk, nuts, and cardamom to make a delicious drink or kheer-like dessert. It’s ideal as an evening snack or light post-dinner treat.