From the humble lanes of Bihar to the gym bottles, how ‘sattu’ became a superfood

Remember ‘litti chokha’? And how it trended in the food business again, with people missing their hometown indulging in the soaked-in-ghee littis straight out of the koila (charcoal)? People often asked what the filling was made of. We all must agree how this filling - called 'sattu', or roasted gram flour, has made its entry from the humble lanes of Bihar, Uttar Pradesh and neighbouring regions into mainstream health discourse, whether as a summer drink or a gym-goer’s shake. 

As temperatures continue to soar beyond 40 degrees Celsius across many parts of India, this traditional drink is making a comeback. Here is what 'sattu' has to offer.

What is 'Sattu'?

'Sattu', commonly known as 'chana sattu', is a fine flour prepared from roasted chickpeas or Bengal gram. The chickpeas are roasted and then ground into powder, resulting in a nutrient-dense ingredient that is easy to digest and can be consumed in multiple forms.

Although chickpea-based 'sattu' is the most popular variety, traditional formulations in different regions also combine roasted cereals such as barley, wheat or maize. The powder can be mixed with water to prepare a cooling drink, added to porridge, incorporated into snacks, or used as a filling in dishes such as 'litti'.

Because the roasting process removes moisture and enhances flavour, 'sattu' has traditionally been valued as a convenient food with a long shelf life. In many households across Bihar and eastern Uttar Pradesh, a glass of sattu sharbat - prepared with water, lemon, salt and spices, has long been considered a remedy against extreme summer heat.

What health benefits does it offer?

Scientific studies over the past few years have explored the nutritional properties of roasted chickpea flour and its applications in food products, pointing to its potential as a protein-rich, fibre-rich and functional ingredient.

A 2021 study examined formulations of 'sattu' prepared using chickpea, barley, wheat and maize. Researchers reported that the formulations maintained comparable protein levels while exhibiting differences in fibre and mineral composition. The study found that both wheat-based and maize-based formulations had medium glycaemic index values of 56 and 58 respectively, compared with 60 for the control chickpea-based 'sattu'. The researchers also observed that the products remained shelf-stable for around 60 days and were sensorially acceptable, with no perceptible off odour or taste.

"Microstructural studies of raw and roasted sattu and its ingredients by observation under scanning electron microscope revealed that substantial structural changes occurred during processing. The raw grains were tightly packed and contained no air spaces. However, a large number of air spaces are formed in the cotyledon of the roasted grain sample," the authors noted. 

These changes, they suggested, contribute to improved texture and digestibility.

Another study published in 2022 explored the use of raw, roasted and dehulled chickpea flours in gluten-free rice bread. The researchers reported that incorporating chickpea flour increased protein content from 9.72 g to between 12.03 and 13.21 g per 100 g dry matter. The enrichment also increased phenolic compounds while reducing available starch and rapidly digestible starch.

Among all the variants, roasted chickpea flour performed the best.

The study found that bread prepared using roasted chickpea flour exhibited the highest specific volume, the softest crumb and the slowest staling rate. It also demonstrated the highest in-vitro protein digestibility. According to the researchers, the findings indicated that incorporating chickpea flour improved both the technological and nutritional quality of gluten-free bread.

Interest in 'sattu' has also focused on understanding how roasting affects its nutritional profile. A 2023 study described 'sattu' as "a traditional Indian food product made of chickpea with tremendous nutritional benefits" but noted that industrial applications had not been fully explored.

The researchers investigated how sand roasting at different temperatures and durations affected physicochemical, sensory, antioxidant and anti-nutritional properties. They reported that roasting chickpeas at 180°C for 15 minutes produced the highest sensory scores, followed by roasting at 200°C and 228°C for 10 minutes.

According to the study, "Overall sattu roasted at 180°C for 15 min was found suitable for further application."

Another study published the same year focused on optimising roasting conditions to develop products similar to those made traditionally. Researchers found that roasting significantly altered the physical and functional properties of chickpea flour. Importantly, total phenolic content and antioxidant activity increased after roasting.

The authors concluded that "the product formed under these conditions showed high phenolic content, antioxidant activity and overall acceptability."

They further noted that roasting caused structural modifications in starch granules, leading to the formation of resistant starch and changes in thermal properties.

"It can be concluded that roasted chickpea flour can be used in the development of various functional foods, such as traditional beverage mix (Sattu), by adapting the optimum roasting conditions," the study added. 

Researchers also suggested that combining roasted chickpea flour with cereal flours could improve protein quality and nutritional value. Such combinations, they said, may serve as meal replacements and could be particularly useful for elderly individuals or those who face difficulty chewing solid food.

More recently, a 2025 review on sattu and summer nutrition highlighted the traditional drink's role in hydration and energy replenishment during hot weather. The review described 'sattu' as a nutrient-dense food rich in calcium, iron and fibre and discussed several potential health benefits.

According to the authors, "Sattu is an excellent way to begin the day. The nutrient-dense food item can be turned into a sharbat and eaten on an empty stomach or after a sufficient gap from the previous meal."

The review also stated that sattu possesses a low glycaemic index, making it a suitable option for people with diabetes. 

"Sattu has an extremely low Glycemic Index, which has been scientifically established. As a result, it is an ideal diet for diabetics," the authors wrote.

The paper further highlighted the high fibre and low sodium content of 'sattu', noting that these properties support bowel movement and digestive health. 

It stated, "Sattu aids bowel movement and eliminates digestion and stomach problems as a result. This is why those who suffer from constipation should include 'Sattu' in their normal diet."

The authors also pointed to its protein content, observing that 100 grams of sattu may provide approximately 25 grams of plant protein.

In addition, the review discussed the cooling effect traditionally associated with 'sattu' consumption during summers.

"Sattu has a revitalising effect and aids in the regulation and maintenance of body fluid. As a result, it keeps you cool in the summer and even helps you avoid sunstroke and dehydration," the authors wrote.

Who should consume 'sattu', and who should be cautious? 

Ms Edwina Raj, Head of Services - Clinical Nutrition & Dietetics at Aster CMI Hospital, Bengaluru, said chana sattu, prepared from roasted Bengal gram, is a nutrient-dense traditional food that provides plant-based protein, dietary fibre, complex carbohydrates, iron, magnesium and several B vitamins.

According to her, the protein content supports muscle maintenance and recovery, while the fibre contributes to satiety, digestive health and stable blood sugar levels.

"Since it is made from roasted pulses, it is generally easy to digest and can be a convenient source of nutrition. Sattu is also commonly consumed during hot weather because it can help maintain hydration when mixed with water and natural ingredients," she said.

Raj added that compared with many refined snacks, sattu has a relatively low glycaemic impact and can provide sustained energy, making it an affordable and versatile addition to a balanced diet.

She noted that sattu can benefit a wide range of people owing to its balanced nutritional profile. Gym-goers and physically active individuals may use it as a natural source of protein and energy, while people trying to lose weight may benefit from its high protein and fibre content, which can promote fullness and help reduce overeating.

"Individuals with diabetes may also find sattu helpful because it is digested more slowly than refined carbohydrates, potentially supporting better blood sugar control when consumed without added sugar," she said.

Raj added that children and adolescents can incorporate sattu into breakfast or snacks, while older adults may benefit from its nutrient density and ease of preparation. However, she emphasised that portion size and overall dietary quality remain important.

While sattu is considered safe for most healthy individuals, Raj said some groups should exercise caution.

"Because it contains a significant amount of fibre, introducing large quantities suddenly may lead to bloating, gas, abdominal discomfort or changes in bowel habits, especially in those with sensitive digestion," she said.

She noted that people with digestive disorders such as irritable bowel syndrome may need to monitor their tolerance. Those with allergies to chickpeas or other legumes should avoid chana sattu, while individuals with kidney disease requiring controlled protein intake should consult a healthcare professional before consuming it regularly.

"It is also important to drink adequate water when increasing fibre intake. Moderation is key, as excessive consumption may contribute to digestive discomfort rather than additional health benefits," she added.

On the various ways of consuming sattu, Raj said it can be incorporated into meals in several healthy forms.

"It can be mixed with plain curd or yogurt to create a protein-rich snack or breakfast. Many people add sattu to whole-wheat dough to prepare nutritious rotis or parathas. It can also be blended into smoothies with milk, curd, fruits or nuts for a balanced meal," she said.

Raj added that sattu can also be used to prepare savoury bowls with chopped vegetables, lemon juice and herbs, or made into homemade energy balls with nuts and seeds.

"To maximise health benefits, it is advisable to avoid excessive sugar and focus on combining sattu with wholesome ingredients that provide additional vitamins, minerals and healthy fats," she said.

This story is done in collaboration with First Check, which is the health journalism vertical of DataLEADS