Is sattu really a protein powerhouse? A closer look at its nutritional profile | Food-wine News - The Indian Express

Oct 16, 2024

Sattu, a traditional Indian food often celebrated as a protein-rich superfood, may not be as nutrient-dense as popularly believed. A detailed analysis of its nutritional profile shows a more complex picture.

Simrat Kathuria, CEO and head dietitian at The Diet Xperts, explains “Sattu’s protein content varies significantly depending on its production method, geographical origin, and the specific grains used in its preparation.”

Wheat-based Sattu contains approximately 12-15 grams of protein per 100 grams, while chickpea-based Sattu offers a higher protein content, ranging from 20-25 grams per 100 grams. Additionally, regional factors such as soil, climate, and traditional processing techniques also influence its nutrient composition.

Kathuria assessed sattu’s role as a protein source by examining typical serving sizes and regional culinary practices. She noted, “Sattu is commonly used in various Indian dishes, with serving portions generally ranging from 20 to 50 grams, providing only 4 to 12 grams of protein per serving.”

While Sattu may not match the protein density of animal-based sources, it remains a valuable protein option, especially for vegetarian diets. In regions like Bihar and Jharkhand, where Sattu is a dietary staple, dishes such as Sattu paratha are examples of how it contributes to protein intake.

However, a comparison of Sattu’s protein quality with other plant-based sources like lentils and soy reveals its limitations. Sattu lacks a comprehensive amino acid profile, particularly falling short in lysine, an essential amino acid. Kathuria recommends pairing Sattu with other protein-rich foods to ensure a balanced amino acid intake.

The effect of Sattu’s carbohydrate content on blood sugar levels was also explored. Kathuria explained that while Sattu primarily contains complex carbohydrates, which can promote gradual glucose release and help stabilize blood sugar, individual responses can vary.

For individuals with diabetes or those managing their blood sugar levels, portion control and combining Sattu with low-glycemic foods are crucial. Kathuria emphasised the importance of consulting a healthcare professional or dietitian for personalised dietary advice.

DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.

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