Sattu, a popular staple in many parts of India, is often hailed as a superfood due to its many nutritional benefits. It is made by roasting ground pulses and grains, typically chickpeas or barley, and is widely used in various recipes across India. However, while sattu has its merits, it’s important to clarify why it might not be the best source of protein, especially when compared to other vegetarian options available in India.
Why Sattu is Not a Great Source of Protein: 5 Facts
- Low Protein Content
While sattu is often marketed as a protein-packed food, it contains only a moderate amount of protein compared to other plant-based options. A 100-gram serving of sattu provides around 20 grams of protein. Although it seems like a good amount, it falls short when you consider more protein-dense vegetarian foods, such as lentils, tempeh, or paneer. This makes it difficult for vegetarians to rely on sattu as the main protein source. - Incomplete Protein
Sattu is made primarily from chickpeas or barley, both of which provide incomplete proteins. This means they lack one or more of the essential amino acids required by the body for growth and repair. For vegetarians, consuming incomplete proteins means combining various food sources to meet all amino acid needs. This adds extra complexity for those relying heavily on sattu for their protein intake. - Low Bioavailability of Protein
Sattu, despite being a decent source of protein, does not offer the highest bioavailability when compared to other plant-based protein sources like soy or lentils. This means that the body might not absorb the protein from sattu as efficiently. Therefore, while it can contribute to protein intake, it may not be as effective at helping the body meet its protein needs. - Presence of Anti-Nutrients
Sattu, like many plant-based foods, contains anti-nutrients such as phytic acid, which can reduce the absorption of important minerals like iron and zinc. While this is not a significant issue when consuming a balanced diet, over-reliance on sattu without adequate diversification could hinder optimal nutrient absorption, especially for vegetarians who need to be mindful of micronutrient intake. - Not a Complete Source of Essential Nutrients
While sattu provides some nutritional value, it lacks other essential nutrients that are needed for overall health. It is low in vitamins such as B12, which are critical for energy production and overall well-being. Vegetarians, who already face a higher risk of deficiency in certain vitamins and minerals, should seek out alternative protein sources that offer a more comprehensive nutritional profile.
Nutritional breakdown for Sattu: made from roasted chickpeas or barley
| Nutrient | Amount (per 100g) |
|---|---|
| Calories | 400-450 kcal |
| Protein | 20-22 g |
| Carbohydrates | 60-65 g |
| Fiber | 10-15 g |
| Fat | 5-7 g |
| Iron | 5-6 mg |
| Magnesium | 130 mg |
| Calcium | 80-90 mg |
| Phosphorus | 250 mg |
| Potassium | 300-400 mg |
| Vitamin B1 (Thiamine) | 0.1-0.2 mg |
| Vitamin B2 (Riboflavin) | 0.1-0.2 mg |
Sattu provides a good amount of fiber, protein, and several important minerals such as iron, magnesium, and phosphorus. However, its protein is incomplete, as it is low in methionine, an essential amino acid.
What Are the Alternatives for Vegetarians in India?
India offers many traditional vegetarian sources of complete protein, which provide all the essential amino acids the body needs. Here are some Indian alternatives to sattu that can fulfill your protein requirements:
- Paneer (Cottage Cheese)
Paneer, also known as cottage cheese, is one of the most widely used protein sources in Indian vegetarian diets. A 100-gram serving of paneer provides around 18 grams of protein. Paneer is a complete protein, containing all nine essential amino acids, and it’s rich in calcium and vitamin D. It can be included in a variety of dishes, from curries to snacks like paneer tikka. - Soybeans (Soya)
Soybeans are a complete protein source, providing all nine essential amino acids. While not as traditionally rooted in Indian cuisine, soy-based products like soy chunks, soy flour, and tofu are becoming increasingly popular and can easily be incorporated into Indian dishes like curries and stir-fries. A 100-gram serving of cooked soybeans offers around 16-17 grams of protein. - Lentils (Dal) with Rice
Lentils, or dal, are a cornerstone of Indian cuisine and an excellent source of protein. While most types of lentils (dal) provide incomplete proteins, certain varieties, when combined with rice or other grains, offer a complete protein profile. For example, combining moong dal (green lentils) with rice makes a complete protein. Lentils are rich in protein, fiber, iron, and folate. - Amaranth
Amaranth is an ancient grain that is a complete source of protein. A 100-gram serving of amaranth provides about 14 grams of protein. It contains all nine essential amino acids and is rich in fiber, iron, and magnesium. Amaranth can be used in a variety of ways, from porridge to baking, making it an excellent option for vegetarians seeking complete protein sources.
Closing Remarks
While sattu offers some nutritional benefits, it isn’t the best or most reliable source of protein for vegetarians, especially when compared to other options available in India. To ensure you’re meeting your daily protein needs, consider incorporating complete protein sources such as paneer, soybeans, lentils with rice, and amaranth into your diet. These alternatives not only provide all the essential amino acids your body needs but are also deeply rooted in Indian cuisine, making them easy to incorporate into daily meals.
Source – https://pmc.ncbi.nlm.nih.gov/articles/PMC9206992/
