As temperatures rise, loss of appetite becomes common, leading many to turn to traditional foods that are light, cooling, and nutritious. Two pantry staples often discussed for healthy eating are Sattu and Besan. While they look similar, they differ significantly in preparation, taste, and how the body responds in hot weather. So which one is better for summer? Let us find out.
What is Sattu?
Sattu is a traditional flour made by dry-roasting grains or pulses and then grinding them. It is mostly made with chana (chickpeas), though it can also include barley, wheat, or millet.
Nutritional Value of Sattu
Per 100 grams, sattu offers 380-400 calories, 20-25 g protein, 55-65 g carbs, 10-18 g fiber, 4-6 g fat, 40-60 mg calcium, 120-160 mg magnesium, and 700-1000 mg potassium.
Benefits of Sattu
According to Ayurveda, sattu is a rich source of plant-based protein and fiber, which promotes fullness and aids digestion. It has a low glycemic impact compared to many refined flours. When consumed as a drink in hot weather, it provides cooling and hydrating effects. It is also a rich source of iron, magnesium, and potassium.
What is Besan?
Besan is a flour made by grinding dried chickpeas, usually split brown chickpeas called Bengal gram (chana dal). It is often used as a coating or binding agent. Unlike sattu, besan is not roasted before grinding.
Nutritional Value of Besan
Per 100 grams, besan offers 380-400 calories, 20-22 g protein, 55-60 g carbs, 10-12 g fiber, 5-7 g fat, 8-10 g sugar, 40-50 mg calcium, 4-5 mg iron, 150-170 mg magnesium, and 800-900 mg potassium.
Benefits of Besan
Besan is a rich source of protein and fiber, which promotes fullness and digestion. It is naturally gluten-free and has a lower glycemic response than refined wheat flour.
Which is More Nutritious for Summer?
For summer, sattu is a more suitable and refreshing option, especially for hydration and light nutrition during hot days. According to experts, the cooling properties of sattu and its digestibility make it ideal for summer. Meanwhile, besan is an excellent year-round ingredient rich in protein. The healthiest approach is to use sattu for summer drinks and quick meals, and besan for cooked and savory dishes. Together, they offer an affordable, traditional, and nutrient-rich alternative to heavily processed foods.
3 Ways to Enjoy Besan in Summer
- Besan Chilla: A savory pancake made with besan, water, curd, salt, pepper, onion, tomatoes, and oil. Best served with coriander chutney.
- Kadhi: A popular curry enjoyed with steamed rice during summer. Made with besan, curd, turmeric, and a tempering of panch phoran, green chili, and mango powder. It is a comforting Indian dish served with salad on the side.
- Dhokla: A steamed breakfast staple from Gujarat, made with besan, curd, baking soda, salt, and tempered with oil, mustard seeds, and curry leaves.
3 Ways to Enjoy Sattu in Summer
- Sattu Sharbat: Made with sattu powder, jaggery, water, and cumin powder. This sweet drink is a perfect thirst quencher. The savory version includes sattu powder, water, lemon juice, green chilies, salt, black salt, cumin powder, coriander leaves, and black pepper.
- Sattu Chilla: A healthy breakfast dish made with sattu, rice flour, curd, mustard seeds, salt, pepper, coriander leaves, onions, green chili, and oil for cooking.
- Sattu ka Chokha: A side dish that goes well with dal and chawal. Made with sattu powder, onion, green chilies, mustard oil, salt, pepper, coriander leaves, mint leaves, and a hint of water.
