Never Underestimate Sattu as a Superfood- Guest Post

Check out this fascinating guest post from Nikhil Yadav, doctoral student of physiotherapy in India, discussing the benefits of the flour known as sattu. If you haven’t heard of sattu before, this post will give you some great information of the make-up of sattu and its potential health benefits.  
**Please keep in mind, that anything labeled as a superfood, while having a variety of health benefits, should still be consumed in moderation and not used as a single resolution to any health problems.**  
 
What is Sattu?  Why is it gaining so much prevalence and why is it becoming a popular theme in a variety of wellbeing ventures?
 
Sattu is loaded with a lot of insoluble fiber which can be of great benefit to your gut. Utilization of sattu can help improve your bowel movements and clear out your colon when you are experiencing constipation as well as having the potential to assist with certain issues like blockage due to constipation, inflammation, stomach pain and alleviate an upset stomach (if you are experiencing any of the above symptoms, please contact your gastroenterologist).
 
Studies have suggested that could also be a great option for help with weight loss as it is low calorie and is also satiating.  It is also a good source of protein and has a moderate amount of fiber.
 
Where is sattu found?
 
Sattu comes predominantly from states like Bihar, Uttar Pradesh, Kolkata and Jharkhand. It is also called the helpless man's protein and is now becoming ubiquitous as its popularity continues to expand.
 
Constituents of sattu?
 
It contains high level of carbohydrates at about 65%,protein at about 20%, and fiber at about 7%.  In addition, it has numerous other beneficial micronutrients such as being rich in iron and manganese, and low in sodium, providing a lot of great nutrients necessary for health.
 
Benefits of sattu :
 
As it is high in insoluble fiber, it is an astounding nutrient for the gastrointestinal tract and aides in appropriate absorption.
 
Studies show that it also eliminates the undigested food from the descending colon to the rectum and therefore aides in improving constipation related blockages.
 
Sattu is available in the market as sattu powder.
 
Another option to make sattu powder is to, first, cook the gram or 'chana' (known as chickpeas in the US) at home and permit it to cool for quite a while.
 
At that point, put the mix into processor and blend it into a powder named sattu powder.
 
Sattu powder:
 
Currently, sattu powder can be made from 2 sources, for example:
 
- Gram or chana (chickpea)
 
- jowar (sorghum)
 
One of the most effortless route is to make sattu powder is stated below.
 
Sattu recipes:
 
I love to include this amazing flour into my eating regimen. To make it more delicious and mouth-watering, I additionally make sattu parathas (flatbreads) out of it.
 
Sattu paratha recipe:
 
It is very easy to make.
 
1.     Add the sattu powder like a stuffing in the roti /chappati (flatbread)
2.     Make stuffed chappati of it.
3.     Apply some desi ghee or olive oil on to it .
4.     Then put it on the tava or oven for it to be made prepared.
5.     Serve it hot and enjoy.
 
 Sattu sharbat (refreshing drinking made with sattu powder):
 
1.     Mix sattu powder, onion , lemon juice , dark salt and chaat masala together
2.     then add cold water to it
3.      blend it well
4.      in the end include salt and serve cool.
 
Sattu protein shake:
 
It can be used as a post exercise meal/snack to replete protein as well as providing a good source of carbs after a workout.
For the best results:
1.     Mix sattu powder with buttermilk (or a milk substitute if needed)
2.      Add salt to taste.
3.     Serve it cool. 
 
 
Can you use this pre-exercise?

For pre-exercise, sattu powder can be used as a sort of supplementation to get the nutrition required for those long workouts and activities or prior to extreme exercise or strenuous practice.
 
Also, because of it’s great nutritional breakdown, it is a great option pre-workout to keep you feeling energizes throughout the workout.
 
Numerous studies propose that it may actually be the best option for a pre-workout nutrient, yet many do not acknowledge that it requires a lot of time to digest as it contains insoluble fiber, therefore it may need to be consumed 2-3 hours prior to a workout.
 
Wellbeing Guidance:
 It is wise to try sattu once to see how your body responds, but make sure you speak with your doctor or dietitian before adding it into your lifestyle.
 
 
I hope you enjoyed this guest post from Nikhil Yadav and would love to hear any questions you have!
 
 
Wishing you a healthy and happy week ahead,
 
–Ricci-Lee Hotz, MS, RDN
Denver’s Dancing Dietitian
A Taste of Health, LLC
“Improving Quality of life one bite at a time”
denversdancingdietitian.com