Sattu shake vs Protein powder: Is Sattu shake more powerful than protein shake? Know how much truth is there in these claims?

Sattu drink: Many such videos keep going viral on social media, which sparks debate about our diet. Let us tell you in detail about one such debate and what the matter is.

Benefits of Sattu Drink: Many videos go viral on social media, telling us a lot about health. Recently, a viral video advised drinking homemade sattu shake instead of commercial protein powder. The video claimed that commercial protein powders are full of preservatives, which remain in the body for up to six months. Meanwhile, a shake made from homemade sattu, milk, and dried fruits was claimed to be much healthier. However, scientific data and nutrition facts reveal a different truth to this claim. Let us explain it in detail. 

Preservatives in protein powders remain in the body.

First, it's important to understand that this claim is completely false. Research shows that most high-quality whey protein powders contain minimal preservatives. Even if a small amount of preservative, such as sodium benzoate, is added, the body easily metabolizes it and excretes it. International regulatory agencies like the FDA and EFSA enforce strict regulations on preservative content and consider them safe. A report from Baylor University states that approximately 80 percent of whey protein powder is protein, with the remainder consisting of lactose, fat, and natural flavors. Preservatives, if present, are present in very small quantities. Furthermore, natural foods like berries also contain natural benzoic acid, which the body can easily handle.

How healthy is the Sattu and dry fruit shake?

Now, let's talk about the homemade Sattu shake. This drink is made with roasted chickpea flour (sattu), milk or water, and dried fruits like almonds, cashews, pistachios, and raisins. It's true that these ingredients are rich in nutrition, as 100 grams of sattu contains approximately 26 grams of protein, 60 grams of carbohydrates, and 18 grams of fiber. Almonds, cashews, and pistachios also contain healthy fats, protein, and fiber in good amounts. Raisins provide iron and antioxidants, but are mostly sugar and carbs. This means that while this drink is healthy, its nutritional value depends on the quantity you consume and your health goals.

It is important to pay attention to the sugar content.

Often, the sugar content in these "healthy drinks" is overlooked. Adding raisins, dates, or jaggery can significantly increase sugar levels. According to a Harvard Health report, some protein powders contain up to 23 grams of added sugar per scoop. If milk or juice is added, a single shake can exceed the recommended daily sugar limit. According to the American Heart Association, the daily sugar limit for women is 24 grams and for men is 36 grams. This means that while a shake may seem healthy, it won't be suitable for everyone, especially those with diabetes.

For whom is it right and for whom is it not?

If someone wants to gain weight, a high-calorie shake containing healthy fats and carbs is best. However, if someone wants to stay slim or manage fat, a low-calorie shake with more protein is preferable. People with diabetes or heart problems should also choose a judicious amount of dried fruits and jaggery.