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Sattu Drink Benefits: A Powder Full Of Wellness!

Dr. Nawal Fatima Gillani

5 min read

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Are you looking for a refreshing summer drink to beat the heat? Have you heard about the mighty superfood known as Sattu? Sattu is a traditional Indian powder made by roasting chickpeas or chana and then milling it into a powder. It is a popular drink in India and some parts of Pakistan, especially during the hot and humid summer months. In this article, we will talk about the wonderful health benefits of Sattu drink.

Sattu Drink Benefits

Following are the potential benefits of sattu drink for your health:

1. Controls blood sugar

If you have diabetes, you have to limit your intake of many foods and drinks. Fortunately, sattu is not one of them. Sattu drink has a low glycemic index, which means it does not cause sudden spikes in your blood sugar levels and is a great option for those with diabetes. However, if you add sugar or other sweet ingredients, it may not have the same effect. Also, if you are taking medication for diabetes, talk to your doctor before introducing sattu to your diet.

2. Provides energy

The nutritional content of sattu makes it a powerhouse of nutrition. Additionally, it gives you a quick energy boost to get you through the day. It can also be a great and affordable energy drink before a workout. It contains iron, which helps with the production of red blood cells, improving oxygen supply in your bloodstream.

3. Improves digestion

One of the most notable sattu drink benefits is its role in improving your digestive health. As sattu contains plenty of fiber, it can help regulate your bowel movements. Moreover, its natural digestive properties also make it easier for you to digest food. It acts as a natural laxative and can bulk up your stool, which helps prevent digestion. It also has prebiotic effects that can increase the good gut bacteria and take care of your gut health. Adding lemon to sattu can also flush toxins from your body and improve your stomach and gut health.

4. Cooling effects

Are you looking for a body cooling summer drink? Look no further as sattu drink can help lower your body temperature, making it ideal for summers. It contains essential nutrients that nourish your body by restoring electrolytes and keeping you energetic.  Additionally, it has a low glycemic index that enhances your metabolic processes and decreases body temperature. It is famous for its cooling properties in Ayurveda, which is why it is a staple in some Indian regions. A chilled sattu drink can cool your body and provide some much needed energy to see you through the hot summer days.

5. Enhances heart health

Sattu drink is low in fat hence it can aid in controlling your cholesterol and keeping your heart in good shape. It prevents plaque buildup and prevents heart disease. It also contains fiber, which further helps keep your cholesterol levels low. It also reduces the risk of obesity as fiber can stay in your system longer and prevent overeating. It contains plenty of potassium and magnesium that can regulate your blood pressure. All in all, a sattu drink can improve heart health.

6. Improves bone health

Sattu is rich in calcium, making sattu an ideal choice if you want to make your bones stronger. Aside from calcium, it also contains potassium, which can further improve the strength of your bones. In addition to these minerals, sattu drink contains substantial protein that can increase the strength of the muscles around your bone. It also helps repair bones and can prevent bone loss due to aging.

7. Helps manage weight

Sattu drink is low in calories, making it a fantastic choice for those losing weight. A glass of sattu drink can nourish your body while keeping your weight in control. Drinking a cup of sattu drink can provide you with the energy and nutrients necessary for your body. Consuming sattu also keeps you full for longer and fights your hunger pangs that may contribute to weight gain. It is best to consult a nutritionist to ensure the consumption of sattu drinks in your diet to manage your weight.

8. Provides hydration

While there is no substitute for water, sattu drink offers a healthier alternative to sugary drinks and other sherbets. It balances your electrolytes and maintains hydration levels in your body. It gives your body the nourishment to improve bodily functions. Drinking sattu drink with water can quench thirst and give you a refreshing feeling.

9. Boosts skin and hair health

The iron content in sattu drink allows the creation of red blood cells, making it easier for oxygen to travel through your body. Incorporating sattu drinks into your diet can improve your skin and hair health. It also offers protein and fiber that helps repair your skin cells. Incorporating sattu drink in your routine can prevent skin from aging and give your hair a softer and sleeker look.

10. Builds muscles

Sattu drink can help you build muscles as it contains a good amount of fiber. Fiber can help repair and strengthen your muscles, making it a great choice if you work out regularly.

Sattu Nutritional Value

The nutritional value of 100g of Sattu is as follows:

  • Calories: 413kcal
  • Protein: 26g
  • Carbohydrates: 65g
  • Sodium: 0.4g
  • Total Fat: 5.3g

Side Effects Of Sattu

While there are many sattu drink benefits, it also has some side effects which you should be aware of. Sattu drink is rich in many minerals and vitamins making it a generally safe drink but consuming it in moderation can reap the most benefits for you. Drinking the sattu drink excessively can cause issues with your gastric health as it can cause gas and bloating.

Moreover, if you add extra ingredients or drink too much sattu drink, it can cause weight gain and clash with your weight loss goals. If you are allergic to chickpeas, you should avoid drinking the sattu drink as it can cause an allergic reaction.

Due to these reasons, it is recommended that you talk to your doctor if you are suffering from an underlying disease before drinking protein. You need to monitor your sattu drink consumption if you have kidney or gallstones as the calcium and protein content can worsen your condition in such cases.


Sattu drink may not be a substitute for water but it provides numerous benefits for your health. It is a drink native to India and Pakistan, mostly famous in the Punjab region. Sattu is made from roasted chickpeas and has a powder form. Mixing it with water can give you a nutritious and delicious drink to start your day. You can drink sattu drink in summer due to its cooling effect on your body. Sattu can be made at home but due to the length process, it is also available at markets under different brand names. 

Sattu drink has a mix of protein, fiber, vitamins, and minerals, which makes it a nutrient-packed drink you can enjoy in the summer. Apart from its cooling properties, there are various other sattu drink benefits. It can improve your digestive health by preventing constipation and easing the process of digestion. It also does not cause sudden sugar spikes, making it a useful addition to your diet if you have diabetes. Moreover, the magnesium, calcium, and phosphorus content also strengthen your bones. It also provides energy as it contains iron which ensures proper oxygen supply in your body.

Sattu is usually served cold and has a refreshing taste. It can improve hydration and replenish lost nutrients in your body because of sweating in summer. A serving of sattu contains about 100 to 150 calories and due to this, you can add them to your diet plan if you want to lose weight. It can also help restore and hydrate muscle tissue, helping strengthen it. As sattu drink aids in the oxygen supply in your body, it can be beneficial for hair and skin too.

You can make sattu at home or get one from the market, but check the nutritional label when you buy it to ensure its nutritional value. Normally, drinking sattu drink is not harmful but if you take any medicines, consult your doctor before making it a part of your daily routine. You should also avoid it if you are allergic. Furthermore, a moderate amount of sattu drink may not cause harm but drinking too much of it can result in digestive discomfort. It is also essential to make the drink healthy by not adding ingredients that can result in weight loss. Despite some drawbacks, the pros exceed the cons of sattu drink and you should add it to your diet.

Frequently Asked Questions (FAQs)

1. How Much Protein Content Does Sattu Contain?

Sattu contains approximately 26 g protein per 100 g serving.

2. How To Make Sattu Drink?

Here is a quick recipe for making sattu drink at home. Add 2 tbsp. of Sattu powder to a glass of water and mix in some jaggery or lemon juice for taste. Serve chilled.

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Dr. Nawal Fatima Gillani
Dr. Nawal Fatima Gillani - Author Dr. Nawal Fatima Gillani is a Nutritionist with 4 years of experience. You can book an appointment with Dr. Nawal Fatima Gillani through oladoc.com or by calling at 04238900939.

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