Sattu Drink

Sattu Drink

Sattu Drink: The Ancient Superfood for Modern Times


In the ever-evolving world of health and nutrition, certain ancient foods have resurfaced, capturing the interest of health enthusiasts and nutritionists alike. Among these traditional powerhouses is the humble sattu drink, a beverage with roots deeply embedded in Indian culture. Known for its remarkable health benefits and versatility, sattu is fast gaining popularity as a superfood. This article explores the origins, nutritional benefits, preparation methods, and various ways to incorporate sattu into your diet.

What is Sattu?

Sattu is a flour made from roasted gram (chickpeas) or other pulses and cereals. It is a staple in several Indian states, particularly Bihar, Jharkhand, Uttar Pradesh, and parts of West Bengal. The traditional preparation involves dry roasting the gram and then grinding it into a fine powder. This process not only enhances the flavor but also increases its shelf life, making it a convenient and nutritious food option.

Nutritional Profile

Sattu is a nutritional powerhouse packed with protein, fiber, essential vitamins, and minerals. Here’s a breakdown of its key nutrients:

  • Protein: Sattu is an excellent plant-based protein source, making it ideal for vegetarians and vegans.
  • Fiber: High fiber content aids in digestion and promotes a healthy gut.
  • Vitamins and Minerals: Rich in iron, magnesium, manganese, and various B-vitamins, sattu supports overall health and well-being.
  • Low Glycemic Index: Sattu has a low glycemic index, which helps in managing blood sugar levels.

Health Benefits of Sattu Drink

  1. Aids in Digestion: The high fiber content in sattu helps in regulating bowel movements and preventing constipation.
  2. Boosts Energy: Sattu is a great source of instant energy, making it an excellent choice for athletes and those with an active lifestyle.
  3. Promotes Weight Loss: Its high protein and fiber content help in keeping you full for longer, reducing overall calorie intake.
  4. Manages Diabetes: The low glycemic index of sattu helps in maintaining stable blood sugar levels.
  5. Detoxifies the Body: Sattu has natural detoxifying properties that help in flushing out toxins from the body.
  6. Enhances Skin Health: Rich in essential nutrients, sattu helps in maintaining healthy and glowing skin.
  7. Strengthens Hair: The protein and iron content in sattu contribute to stronger and healthier hair.
  8. Supports Heart Health: The presence of soluble fiber in sattu aids in lowering cholesterol levels, thereby supporting heart health.

How to Prepare Sattu Drink

Making a sattu drink is quick and simple. Here are a few popular variations:

  1. Traditional Sweet Sattu Drink:
  • Ingredients: 2 tablespoons of sattu, 1 glass of cold water, jaggery or honey to taste, a pinch of cardamom powder (optional).
  • Method: Mix sattu with water until it dissolves completely. Add jaggery or honey and cardamom powder, and stir well. Serve chilled.
  1. Savory Sattu Drink:
  • Ingredients: 2 tablespoons of sattu, 1 glass of cold water, a pinch of salt, roasted cumin powder, lemon juice, and chopped coriander leaves.
  • Method: Dissolve sattu in water, add salt, cumin powder, and lemon juice. Garnish with chopped coriander leaves. Serve chilled.
  1. Sattu Buttermilk:
  • Ingredients: 2 tablespoons of sattu, 1 glass of buttermilk, a pinch of salt, roasted cumin powder, and mint leaves.
  • Method: Mix sattu with buttermilk, add salt and cumin powder. Garnish with mint leaves. Serve chilled.
  1. Sattu and Mango Smoothie:
  • Ingredients: 2 tablespoons of sattu, 1 glass of mango pulp, 1 cup of yogurt, a pinch of cardamom powder, and honey to taste.
  • Method: Blend all the ingredients until smooth. Serve chilled for a refreshing and nutritious smoothie.
  1. Sattu and Banana Shake:
  • Ingredients: 2 tablespoons of sattu, 1 ripe banana, 1 cup of milk (or plant-based milk), a pinch of cinnamon, and honey or dates for sweetness.
  • Method: Blend the sattu, banana, milk, cinnamon, and sweetener until smooth. Serve chilled.

Incorporating Sattu into Your Diet

Beyond the traditional drink, sattu can be used in various innovative ways to enrich your diet:

  • Sattu Paratha: Stuffed flatbreads made with sattu, spices, and herbs.
  • Sattu Ladoo: Sweet balls made with sattu, ghee, and jaggery.
  • Sattu Smoothies: Blend sattu with your favorite fruits and yogurt for a nutritious smoothie.
  • Sattu Pancakes: Add sattu to your pancake batter for an extra boost of nutrition.
  • Sattu Energy Bars: Combine sattu with nuts, seeds, and honey to make homemade energy bars.
  • Sattu Soup: Use sattu as a thickening agent in soups for added protein and fiber.


Sattu drink is a testament to the wisdom of ancient dietary practices. Its myriad health benefits, ease of preparation, and versatility make it a must-have in modern kitchens. Whether you’re looking to boost your energy, manage your weight, or simply enjoy a nutritious beverage, sattu drink is an excellent choice. Embrace this ancient superfood and experience the goodness it brings to your health and well-being.


Q: Can I consume sattu every day?
A: Yes, sattu can be consumed daily as part of a balanced diet. Its high nutritional value supports overall health.

Q: Is sattu suitable for children?
A: Absolutely. Sattu is a nutritious option for children, providing essential nutrients for growth and development.

Q: Can sattu help in muscle building?
A: Yes, the high protein content in sattu can aid in muscle repair and growth, making it beneficial for those involved in physical training and bodybuilding.

Q: Is sattu gluten-free?
A: Sattu made purely from roasted gram (chickpeas) is gluten-free. However, if it contains other cereals, it’s essential to check for gluten content.

Q: Can sattu be used in baking?
A: Yes, sattu can be used in baking. It can be incorporated into bread, muffins, and other baked goods to enhance their nutritional profile.

By integrating sattu into your daily routine, you can take a significant step towards a healthier and more balanced diet. Its versatility and nutritional benefits make it a superfood worthy of inclusion in modern dietary practices.

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