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Nutritional Showdown: Roasted Gram Flour vs. Sattu - Which One Should You Choose?



In the world of nutrition, various traditional ingredients have gained popularity for their health benefits. Two such ingredients that often spark comparison are roasted gram flour and sattu. Both are widely used in Indian cuisine and offer unique nutritional profiles. Let's delve into the details to determine which one might be better suited to your dietary needs.


Sattu vs. Roasted Gram Flour: Unveiling the Differences

Sattu and roasted gram flour, while both popular in Indian cuisine, differ in their preparation and nutritional composition. Sattu is made by dry roasting grains or pulses like barley, chickpeas, or millets, and then grinding them into a fine powder. It retains the natural flavors and nutrients of the raw ingredients, offering a rich source of dietary fiber, protein, and essential minerals. On the other hand, roasted gram flour, also known as roasted chickpea flour or besan, is made solely from roasted chickpeas ground into a fine powder. While it also provides protein and essential nutrients, it may have a slightly different flavor profile compared to sattu due to the absence of other grains or pulses in its composition. Additionally, sattu is often consumed as a refreshing drink, whereas roasted gram flour is used in a variety of dishes ranging from sweets to savory snacks.


Roasted Gram Flour:

Roasted gram flour, also known as roasted chickpea flour or besan, is made by grinding roasted chickpeas into a fine powder. It is a versatile ingredient used in various dishes, including sweets, snacks, and savory dishes.


Nutritional Values of Roasted Gram Flour (per 100g):

  • Calories: 387 kcal

  • Protein: 22.7g

  • Carbohydrates: 58.6g

  • Dietary Fiber: 10.8g

  • Fat: 6.7g

  • Calcium: 46mg

  • Iron: 4.31mg

  • Magnesium: 126mg

  • Phosphorus: 366mg

  • Potassium: 846mg

  • Sodium: 64mg

  • Zinc: 3.43mg


Health Benefits of Roasted Gram Flour:

  1. Rich in Protein: Roasted gram flour is a valuable source of plant-based protein, making it an excellent choice for vegetarians and vegans to meet their protein needs.

  2. High in Fiber: With a significant amount of dietary fiber, roasted gram flour supports digestive health, regulates bowel movements, and helps prevent constipation.

  3. Nutrient-rich: It contains essential minerals like iron, magnesium, phosphorus, and potassium, contributing to overall health and well-being.

  4. Low Glycemic Index: Roasted gram flour has a lower glycemic index compared to refined flour, which helps in regulating blood sugar levels and managing diabetes.


Sattu:

Sattu is a traditional Indian flour made by dry roasting grains or pulses like barley, chickpeas, or millets, and then grinding them into a fine powder. It is commonly consumed as a refreshing drink or used in various dishes like parathas, laddoos, and porridge.


Nutritional Values of Sattu (per 100g):

  • Calories: 346 kcal

  • Protein: 20.6g

  • Carbohydrates: 55.6g

  • Dietary Fiber: 12.8g

  • Fat: 4.2g

  • Calcium: 119mg

  • Iron: 7.3mg

  • Magnesium: 132mg

  • Phosphorus: 296mg

  • Potassium: 1279mg

  • Sodium: 45mg

  • Zinc: 2.51mg


Benefits of Sattu:

  1. Enhanced Digestive Health: Sattu is rich in dietary fiber, which promotes digestive health by supporting regular bowel movements, preventing constipation, and maintaining gut health. Its high fiber content also helps in alleviating digestive issues like bloating and indigestion.

  2. Sustained Energy Release: With its complex carbohydrates and moderate protein content, sattu provides a sustained release of energy, making it an excellent choice for fueling your body throughout the day. It helps in maintaining steady blood sugar levels and preventing energy crashes.

  3. Hydration and Cooling Properties: In Ayurveda, sattu is revered for its cooling properties, making it an ideal beverage during hot summer months to stay hydrated and refreshed. It helps in balancing body temperature and replenishing electrolytes lost through sweat.

  4. Rich Source of Essential Nutrients: Sattu is packed with essential nutrients like iron, calcium, magnesium, and potassium, which are vital for various bodily functions. Regular consumption of sattu can help in meeting your daily nutrient requirements and supporting overall health.


How to Make Sattu:

Making sattu at home is a simple process. Here's a basic recipe to prepare sattu flour:

Ingredients:

  • 2 cups of roasted chickpeas (chana)

  • Water for soaking (optional)

Instructions:

  1. If using whole chickpeas, rinse them thoroughly and soak them in water for 6-8 hours or overnight. Drain the soaked chickpeas and spread them out on a clean kitchen towel to dry completely.

  2. Preheat your oven to 350°F (175°C). Once the chickpeas are dry, spread them out evenly on a baking sheet and roast them in the preheated oven for 20-25 minutes until golden brown and crispy.

  3. Remove the roasted chickpeas from the oven and allow them to cool completely. Once cooled, transfer them to a food processor or grinder and pulse until finely ground into a flour-like consistency.

  4. Store the homemade sattu flour in an airtight container in a cool, dry place for up to several months. Use it as needed in various recipes and beverages.


Incorporating Sattu into Your Daily Diet:

Now that you have freshly prepared sattu flour, here are some creative ways to incorporate it into your daily diet:

  1. Sattu Drink: Mix 2-3 tablespoons of sattu flour with water or buttermilk, add a pinch of salt, roasted cumin powder, and chopped mint leaves for a refreshing and nutritious drink.

  2. Sattu Paratha: Use sattu flour as a filling for stuffed parathas along with spices like ajwain, green chilies, and coriander leaves for a flavorful and satisfying meal.

  3. Sattu Laddoo: Combine sattu flour with jaggery, ghee, and chopped nuts to make nutritious and delicious laddoos that can serve as healthy snacks or dessert options.

  4. Sattu Porridge: Cook sattu flour with milk or water, sweeten it with honey or jaggery, and add nuts, dried fruits, and spices like cardamom and cinnamon for a hearty and nourishing breakfast option.


Recommended Consumption:

The recommended daily consumption of sattu depends on individual dietary needs and preferences. However, incorporating 2-4 tablespoons of sattu flour into your daily diet can provide significant nutritional benefits without overwhelming your calorie intake. Start with smaller quantities and gradually increase as per your tolerance and preferences.


In conclusion, sattu emerges as a versatile and nutrient-dense ingredient that can elevate your diet and promote overall health and well-being. By harnessing its numerous benefits and incorporating it into your daily routine, you can unlock its full potential and embark on a journey towards a healthier lifestyle.


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Conclusion:

Both roasted gram flour and sattu offer impressive nutritional profiles and health benefits. While roasted gram flour excels in protein content and lower glycemic index, sattu stands out for its higher fiber and mineral content. The choice between the two depends on personal preferences, dietary requirements, and culinary applications.


Incorporating both roasted gram flour and sattu into your diet can add diversity and nutritional value to your meals, contributing to a balanced and wholesome eating pattern. Experiment with different recipes and enjoy the goodness of these nutritious ingredients for optimal health and well-being.

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