Chana sattu, which originates from roasted gram (Bengal gram) flour, is indeed quite a nutritious and versatile food. Typically, 100 grams of chana sattu contains about 20 grams of protein. It’s an excellent source of plant-based protein, which can be a valuable addition to your diet, especially in vegetarian and vegan routines. For most adults engaging in regular workouts, integrating around 15–30 grams of protein per meal is suggested, so a 100-gram serving of chana sattu can contribute significantly to your daily protein intake.
You’re already on the right track by adding it to your smoothies. This form not only makes it convenient but also ensures you’re consuming it in an easily digestible manner. To further enhance protein absorption, you might consider pairing it with foods high in vitamin C, like lemon juice, since vitamin C aids in the absorption of non-heme iron found in plant foods, thus helping your body use other nutrients better too.
For maximizing its benefits, you can prepare a savory sattu drink. Mix around 40 grams of chana sattu with water, add a pinch of black salt, cumin powder, and some lemon juice. This concoction can be consumed either in the morning or as a post-workout refreshment. Such preparation is nourishing and supports the digestive fire (agni), balancing body energies.
Remember, maintaining a balanced diet is key. While chana sattu is a great addition, ensure you’re consuming a variety of protein sources like lentils, nuts, seeds, and dairy (if appropriate for your diet) to meet your overall nutritional demands. If you’re ever unsure about meeting your protein targets or have specific dietary concerns, consulting an Ayurveda practitioner or nutritionist can provide tailored advice for your fitness goals and body.
