Why Is Sattu Considered an Ideal Food During Summer?

Sattu, made by roasting and grinding pulses and grains, is a traditional, easily digestible, and energy-rich food in the Nepali community. It is regarded as a highly popular traditional dish in Nepal. Numerous stories and legends related to sattu circulate within society, indicating its origin as an ancient staple of Eastern civilization. Sattu is prepared from roasted and ground pulses such as maize, barley, wheat, black gram, and chickpeas. Depending on taste preferences, other pulses may be added, along with a sweetener like sugar or jaggery. Consuming sattu with milk, yogurt, or buttermilk enhances its flavor.

In Nepal, it is customary to distribute sattu and sarbat on the day of Akshaya Tritiya. Especially during the summer season, sattu consumption is highly praised as it is easily digestible, cooling, and energizing. It is considered an excellent option for keeping the body cool, preventing dehydration, and providing essential nutrients in hot weather. Older generations used to carry sattu on long journeys because it was easy to carry and had a long shelf life, enabling the body to receive necessary energy even in the absence of regular meals. Nowadays, consuming chickpea and barley sattu for a balanced breakfast is increasingly popular.

Sattu is rich in nutrients. On average, 100 grams of sattu contains 20-26 grams of protein, 60-65 grams of carbohydrates, 9-18 grams of fiber, 5-7 grams of fat, and 380-413 kilocalories of energy. It also provides significant amounts of minerals such as calcium (150-380 milligrams), magnesium (180-270 milligrams), iron (8-9 milligrams), and potassium (825-900 milligrams).

Sattu serves as an excellent source of protein that aids muscle building and body repair. Its high fiber content improves digestion and promotes a lasting feeling of fullness. Due to its low glycemic index (30-35), it helps regulate blood sugar, which is beneficial for people with diabetes in summer. According to Ayurveda, sattu has cooling properties. During hot weather, body temperature rises, which can increase bile-related disorders. Ayurveda references sattu’s ability to reduce pitta dosha. When mixed with water, it lowers internal body heat, alleviating problems such as heat-induced irritation, fatigue, and headaches.