Sattu vs whey protein: While both are good sources of protein, which one do you think will win the ‘best protein’ race? Let’s find out.

Protein is an essential molecule made up of amino acids. It plays a fundamental role in managing different bodily functions in your body. They are called the building blocks of your body because they are essential for the growth, repair, and maintenance of the tissues of the body. There are several protein-rich foods available in the market that you can include in your diet. Two very good sources of protein are sattu and whey protein. If you don’t know which is one better for your health: sattu vs whey protein, here’s what you need to know.

What is sattu powder?

Sattu powder is a popular food in Indian cuisine, particularly in the regions of Bihar, Uttar Pradesh, and West Bengal. This powder is made from fermented millet or gram. It is a nutritious and versatile ingredient that can be used in a variety of dishes such as drinks, gravies, and soups. Sattu is known for its cooling properties and is often consumed during summer to combat heat and dehydration. It is rich in energy, protein, and other nutrients.

sattu powder
Sattu powder is very good for your overall being! Image courtesy: Adobe Stock

What are the benefits of sattu powder?

1. Good for digestion

Consuming sattu is good for your digestive health as it cleanses out your colon. This helps you get rid of digestive problems such as constipation, bloating, acidity and stomach pain. It contains fibre, which promotes digestion and regular bowel movement, helping you avoid digestive problems.

Also Read: Is sattu powder healthy? Know benefits, side effects and how to consume it

2. Aids weight loss

Thanks to its high protein and fibre content, sattu powder makes you full for longer and helps you deal with your appetite. It also aids digestion and promotes satiety, helping you avoid overeating. It is also low in glycemic index, which helps prevent spikes in your blood sugar levels, promote energy and curb cravings.

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3. Keeps your body cool

The reason why so many people prefer adding sattu to their diet is because of its cooling effect on the body. You can add it to your diet to combat the summer heat and keep your body temperature in check.

4. Promotes heart health

A study published in the Journal of Food Biochemistry found that sattu contains insoluble dietary fibre and protein, both of which help lower high cholesterol levels. It can also help regulate blood pressure levels. High cholesterol and blood pressure levels are risk factors for heart health, and keeping them in check will help promote cardiovascular health.

5. Low glycemic index

The glycemic index (GI) of a food tells you its effect on your blood sugar levels. The lower the GI index, the better would it be for your blood sugar levels. A study published in the Home Science Journal found that sattu has a low glycemic index of 28, which makes it a good choice for people with diabetes.

6. Good for muscles

Sattu is a high protein food that is great for people who are vegetarians and vegans to meet their protein needs. It also helps repair your muscles and promote its growth, found a study published in the journal Nutrients.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10580981/

Are there any side effects of sattu powder?

While it is generally considered safe to use, consuming it in high amounts may lead to bloating, gas, and other digestive problems. You should also check for any allergies before incorporating it in your diet.

What is whey protein?

Whey is a protein you get from milk during the cheese-making process. Whey protein is when the fatty part of the milk hardens during the cheese-making process, the watery portion of the milk gets separated as a by-product. This by-product is whey protein. It is a complete protein as it contains all nine essential amino acids required by your body. So, consuming it will help you meet your daily protein requirements. There are three main types of whey protein: whey protein concentrate (least processed, high protein, carbs and fat), whey protein isolate (less processed, high protein, low carb and fat), whey protein hydrolysate (processed, high protein, lowest carb and fat).

Also Read: 10 health benefits of adding whey protein to your diet

What are the benefits of whey protein?

Whey protein offers a plethora of health benefits, some of them include:

1. Boosts immunity

Whey protein contains properties that bolster the immune system and help your body keep diseases and infections at bay. A study published in the Journal of Dairy Research found that feeding dietary milk whey protein enhances immune response in people.

2. Aids weight loss

Protein is an essential nutrient for your body, and it is even more important for someone trying to lose weight. A study published in the journal Nutrition and Metabolism found that people who ate more whey protein lost more weight than those who did not.

3. Helps manage blood sugar levels

Whey protein can help you manage diabetes. A study published in the journal Nutrients states that including whey protein in your diet helps reduce postprandial glycemia (blood sugar levels after eating or drinking something) and helps regulate overall blood sugar levels as well.

3. Lowers blood pressure

High blood pressure or hypertension is when your blood pressure is higher than normal, which is 120/80 mmHg. Including whey protein in your diet may help keep your blood pressure levels in check. A study published in the journal Scientific Reports found that whey protein lowers systolic blood pressure (pressure of your arteries when your heart beats) in people.

4. Promotes heart health

Whey protein manages your blood pressure as well as your cholesterol levels, both of which can increase the risk of heart disease. A study published in the Obesity Reviews found that whey protein can be beneficial in managing symptoms of metabolic syndrome and reducing the risk of cardiovascular risk factors.

heart health
Whey protein may be a good addition to a heart healthy diet. Image courtesy: Freepik

5. Reduces inflammation

Inflammation is your body’s response to damage. While it may be beneficial in certain instances, it may also be persistent and cause issues. Health problems and an increased risk of disease development can result from chronic inflammation.

Are there any side effects of whey protein?

While it is safe to consume, too much whey protein can lead to problems such as cramps, reduced appetite, fatigue, nausea, headache, stomachache and acne. You must consult a doctor before making any changes to your diet.

Sattu vs whey protein: Which one is better for health?

Sattu, a traditional Indian flour made from fermented millet or gram, is rich in energy, protein, and other nutrients. It is rich in vitamins and minerals including iron, calcium, and zinc. It is also rich in fibre, beneficial for managing weight and digestive health.

On the other hand, whey protein stands out for its high-quality protein. Whey protein powder contains all the essential amino acids necessary for recovery and provides about 20–25 grams of protein in a normal serving, which is easily absorbed and easily digested. Sattu is a plant-based non-amino acid protein with some essential acids. A 30-gram portion of sattu gives about 6g of incomplete protein. Whey protein is widely used for muscle building and post-workout recovery, says Dietitian Manonita Jain.

Although sattu is a traditional food and has a role in many Indian diets. Despite being a nutritional supplement, sattu is generally less expensive and more readily available than whey protein, especially in India, she adds. Both are healthy but whey protein is a better source of protein that people prefer but that doesn’t mean that sattu isn’t good for your health. Ultimately, the decision is based on each person’s specific nutritional needs, goals, and interests.

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