Sattu: Uses, Benefits, Side Effects & More 

Introduction

Sattu is a roasted flour which is widely consumed across eastern India. It is traditionally valued for its nutrition, versatility, and long shelf life and is typically prepared by roasting and grinding cereals or legumes, most commonly Bengal gram (black chickpea)¹.

India is the global leader in chickpea production, contributing nearly half of the nation’s total pulse output, with an estimated 13.75 million tonnes harvested in 2021 to 22². This strong production base supports the widespread use of chickpea-based Sattu as a staple functional food across the country. 

In this article, we will explore the nutritional profile of Sattu, its preparation methods, health benefits, and its growing relevance as an affordable, functional food. 

What is Sattu?

Sattu represents a traditional form of ready-to-eat flour that combines convenience, cultural relevance, and functional nutrition. It is an affordable and readily available food option. This makes it a common energy dense food for various strata of life. 

Although various grains are used, Bengal gram (black chickpea) is the most common and preferred ingredient because of its high protein content and robust flavour¹. The roasting process not only enhances taste but also improves shelf life, decreases moisture content, and increases digestibility³.

Sattu is often referred to as a “poor man’s protein” due to its affordability and dense nutritional profile. In many parts of eastern India, particularly Bihar and Uttar Pradesh, it serves as a staple food ingredient used in beverages and stuffed preparations^4,5. 

Note: Sattu composition may vary, with some versions including added spices, salt, or grains like barley or wheat¹.

Nutritional Value of Sattu

Sattu is a highly nutritious food that offers a balanced mix of carbohydrates, protein, fibre, and healthy fats, making it an excellent food option for daily consumption. The table below represents Sattu’s nutritional values⁶:

Note: The nutritional profile given above represents average values; however, these may vary slightly depending on the raw material quality, processing method, and the manufacturer. 

Benefits Of Eating Sattu

Sattu offers a wide range of health benefits due to its rich nutrient profile. Common Sattu benefits include:

1. Supports Healthy Digestion and Regular Bowel Movement

Sattu is naturally rich in insoluble fibre. This may add bulk to the stool and stimulate intestinal motility. In addition to this, its very low sodium content helps avoid bloating and gastric discomfort that could promote smoother digestion⁶. Thus, regular intake may support individuals with constipation and improve overall gut function. 

2. Helps in Weight Management

Sattu may help improve metabolism because of its high protein and low sodium composition⁶. Protein is known to increase satiety (feeling of fullness), which in turn reduces excess calorie intake throughout the day⁷. Thus, Sattu may indirectly contribute to weight reduction efforts. 

3. Heart Friendly and Cholesterol Free

Sattu has 0 g cholesterol per 100 g⁶. It is seen that a low-cholesterol diet has the potential to support cardiovascular health and reduce the risk of lipid-linked disorders⁸. This makes it suitable for individuals with high cholesterol or hypertension⁶. 

4. Good for Diabetics 

Sattu has an extremely low glycaemic index, meaning it releases glucose slowly into the bloodstream⁶. This may help avoid sudden spikes in blood sugar⁹. This property makes Sattu a safe and beneficial food option for individuals with diabetes. 

5. Provides a Natural Cooling Effect 

Sattu helps maintain body fluid balance and has a natural cooling effect (especially when consumed with water). During the summer months, it could also help avoid dehydration and protect from heat stress and sunstroke⁶. 

6. Boosts Appetite and Energy Levels 

The presence of minerals like potassium and magnesium may help stimulate appetite when Sattu is consumed on an empty stomach. Further, its balanced nutrient profile also provides sustained energy. This makes it suitable for people recovering from a loss of appetite⁶. 

7. Acts as a Natural Detoxifier

Sattu may contain natural cleansing compounds that help flush out toxins from the body⁶. Regular consumption may also support metabolic detoxification and contribute to better immunity^6,10.

8. Enhances Skin and Hair Health

Sattu is high in iron⁶. This supports red blood cell formation and may help avoid fatigue and anaemia^6,11. Adequate iron intake is also linked to reduced hair fall and improved overall health¹².

9. Excellent Plant Based Protein Source

Sattu gives around 25 g of protein per 100 g. This could make it a highly efficient plant-based protein supplement⁶. Protein also supports muscle repair and improves metabolic rate¹³. This makes Sattu a suitable option for vegetarians needing high-quality protein. 

Note: While initial studies have revealed the health benefits of Sattu, further large-scale human trials are needed to confirm these. Therefore, although Sattu consumption can be beneficial for health, it should not replace professional dietary advice, medical consultation, or individualised nutrition plans.  

How to Use Sattu?

Sattu is a versatile ingredient widely incorporated into traditional dishes across different parts of eastern India. Its roasted flavour, high nutrient density, and ease of use make it suitable for beverages, snacks, and stuffed preparations. The following are some of the most popular culinary applications of Sattu⁶:

1. Litti Chokha

This is a culinary identity of Bihar that is also a long-lasting snack suitable for train journeys, evening snacks, or as a morning energy food. 

How to prepare

• Make a mixture of Sattu with spices and herbs, and stuff it into wheat flour dough. 
• Roast the stuffed dough balls on the live fire of coal. 
• Dip the roasted litti in clarified butter (ghee) and serve with chokha. 

2. Sattu Paratha

This is a festive preparation made using Sattu as stuffing. 

How to prepare

• Prepare a stuffing of Sattu mixed with spices and herbs. 
• Stuff the mixture into wheat flour dough and roll it into a paratha shape. 
• Cook it with clarified butter (ghee). 

3. Sattu Refreshing Drink

A popular summer drink made with water, commonly sold in Bihar and Uttar Pradesh. 

How to prepare

• The drink can be prepared sweet (with jaggery or sugar) or savoury (with chopped onions, tomatoes, coriander, dry mango powder, salt, green chilli, and ice). 
• Vendors typically store the drink in clay pots wrapped with moist red muslin cloth during peak heat (April to May). 

4. Other Popular Preparations

Sattu is also used to prepare several traditional sweets and snacks, including⁶:

• Sattu Puri 
• Sattu Laddoo 
• Sattu Barfi 
• Sattu Halwa 

Side Effects of Sattu

While black chickpeas (kala chana) offer many health benefits, potential side effects may arise (generally from overconsumption). Although rare, Sattu side effects may include:  

• Digestive Issues: Due to their high fibre content and complex sugars (oligosaccharides), eating too many black chickpeas may cause bloating, gas, stomach pain, and diarrhoea in some individuals^14,15. 
• Allergic Reactions: Some individuals may be allergic to black chickpeas or other legumes, which may cause symptoms such as mild skin reactions^16,17. Thus, people with known chickpea allergies should avoid them. 
• Antinutrients: Like other legumes, black chickpeas contain compounds such as phytic acid and tannins (antinutrients) that might slightly reduce the body’s ability to absorb essential minerals like calcium, zinc, and iron¹⁸ .
• Infections: Excessive consumption may cause intestinal worm infestation as per ayurveda¹⁹. Although, there’s no scientific evidence to this, it could possibly be due to unhygienic storage conditions. 

Precautions to Take with Sattu

Like with any natural product, if you consider including Sattu in your routine diet, the following should be kept in mind: 

• Do not consume in excessive quantities. Consumption in moderation is key. It’s best to discuss with a doctor or dietician to understand the right quantity for your needs. 
• Consult your healthcare provider if you have any medical issues or are taking any medications, especially individuals with digestive issues or kidney disease (Chickpeas have protein content which can increase the workload on kidneys). 
• Discuss with your gynaecologist before if you are pregnant or lactating. 

Traditional Ayurvedic practices suggest that Sattu should be taken by mixing it with ghee and sugar. It should be avoided in the night, immediately after meals and in very large quantities. It is also suggested to not chew Sattu with teeth or consume it along with water¹⁹, although scientific evidence is limited in this regard.  

Interaction with Other Drugs/Foods

While clinically significant drug interactions are not well-documented in humans, research indicates that certain bioactive compounds in chickpeas may theoretically interact with some medications: 

• Antihypertensive Drugs: Chickpeas contain peptides with angiotensin-converting enzyme (ACE-I) inhibitory activity demonstrated in vitro. These may theoretically complement or enhance the effects of prescribed ACE inhibitors or ARBs, potentially contributing to additional blood pressure lowering²⁰. Thus, individuals on antihypertensive medications should exercise caution and monitor their blood pressure when consuming Sattu regularly. 
• High-fibre foods: Since Sattu is already high in fibre, taking it alongside another very high-fibre meal may increase total fibre load and potentially cause bloating, constipation, or digestive discomfort in sensitive individuals²¹. Thus, people with digestive sensitivities or low-fibre diets should introduce Sattu gradually and seek dietary caution to avoid discomfort. 

Dosage

The Dietary Guidelines for Americans (DGA) recommend consuming 1.5 to 2.5 cups per week of cooked mature beans, peas, and lentils (including chickpeas). This intake may be used as a practical daily guideline for chickpea-based foods such as Sattu²². 

• Approximately 50 to 60 g per day for an adult following a 2,000 kcal/day diet.  

Note: Since Sattu is high in fibre, it is best taken in moderation and (if needed) divided across the day. For personalised guidance on the appropriate amount, consult a doctor or dietitian. 

Conclusion

Sattu is a versatile functional food with high protein, fibre, and minerals that make it valuable for both rural and urban diets. Its affordability, long shelf life, and use in dishes like litti chokha, sattu paratha, and cooling summer drinks further highlight its cultural and culinary significance.  

While the benefits of eating Sattu (such as improved digestion and sustained energy) are well recognised, Ayurvedic texts recommend moderating intake and following proper consumption practices. Lastly, although no major drug interactions are documented, individuals with specific health concerns should consume it mindfully. 

Frequently Asked Questions (FAQs)

References

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20. Arámburo-Gálvez JG, Arvizu-Flores AA, Cárdenas-Torres FI, Cabrera-Chávez F, Ramírez-Torres GI, et al. Prediction of ACE-I Inhibitory Peptides Derived from Chickpea (Cicer arietinum L.): In Silico Assessments Using Simulated Enzymatic Hydrolysis, Molecular Docking and ADMET Evaluation. Foods. 2022 May 27;11(11):1576. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC9180818/ 

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