is sattu complete protein - #22936
I am really curious about something that’s been on my mind. Last week, I started trying to eat healthier and I came across sattu. I wasn’t too familiar with it, but then I did some reading and was shocked! Everyone says sattu is a complete protein, but like, what does that even mean? My friend who’s into fitness keeps raving about how sattu is packed with everything your body needs. He says sattu is complete protein, but I’m thinking, can just one food really provide all those amino acids? I mean, I’ve been looking for good plant-based sources of protein since I’m trying to cut down on meat. The other day I even picked up some sattu flour to try making pancakes. They tasted kinda good, but I feel like I need more info before making it a regular thing. Is sattu complete protein for real? Do you guys think I should replace meat or other protein sources with sattu? And honestly, if sattu is complete protein, how much do I actually need to eat to feel its benefits? Would love any insights from the group on this!
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Doctors' responses
Sattu, which is roasted gram flour or a mix of grains and pulses, is indeed a good source of protein, especially in a plant-based diet. However, it doesn’t quite qualify as a complete protein on its own. A complete protein contains all nine essential amino acids in sufficient amounts that the human body can’t make on its own. While sattu does contain multiple amino acids, it lacks some in the necessary proportions, specifically methionine. Complete proteins are typically found in animal products like meat, eggs, and dairy, or in certain plant combinations like rice and beans. So, while sattu is a nutritious addition, it shouldn’t be relied upon as your sole protein source if you’re cutting down on meat. When considering how much sattu to incorporate into your diet, it’s crucial to balance it with other protein sources to ensure you’re getting a comprehensive range of amino acids. Incorporating a variety of legumes, whole grains, seeds, and nuts into your diet can help fill the gaps. As for how much to consume, it depends on individual dietary needs; typically, a dietary variety aiming for around 46 grams of protein per day for women and 56 grams for men is recommended, but your specific needs might vary depending on factors like age, activity level, and overall diet. If you’re making pancakes or other dishes with sattu, consider pairing them with other plant-based proteins, like quinoa or tofu, to round out the amino acid profile. This way, you can enjoy the health benefits of sattu while still ensuring a well-rounded protein intake. Remember, the aim is to maintain a balanced diet that fulfills your nutritional requirements—sattu can be a part of it, but shouldn’t be the only source.
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