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Jau Ka Sattu
· Common Name: Khalis Jau Ka Sattu, Khalis Sattu, Desi Sattu
· English Name: Roasted Barley Flour
· Urdu Name: جَو کا ستو, بھنے ہوئے جَو کا آٹا, ستو
· Scientific Name: Hordeum vulgare
· Halal
· Vegetarian
Description
Jau Ka Sattu is a very powerful traditional superfood. It is famous for providing instant energy, aiding digestion, and cooling the body naturally. It supports weight management by keeping a feeling of fullness, manages blood sugar levels with a low glycemic index, and acts as a nutritious summer drink. It provides intense cooling properties, making it an excellent natural drink to combat heatstroke and dehydration during summer. Its high dietary fiber content aids digestion, prevents constipation, and boosts metabolism, which helps in managing weight. Barley contains compounds that can help lower cholesterol, supporting better heart health. Its detoxifying effect may help clear skin and give a natural glow. It is a good source of plant-based protein, iron, magnesium, and calcium, supporting muscle repair and overall strength. With a low glycemic index, it regulates blood sugar, while its soluble fiber content helps lower cholesterol, supporting heart health. It provides sustained energy, making it an excellent, healthy substitute for sugary soft drinks.
Healthy Daily Serving Size
· The Balanced daily serving size is 2-3 tablespoons (28 grams), which contains approximately 100 calories.
· For good labor work, gym, or long outdoor activity, 3-4 tablespoons (30-50 grams).
· For weight loss, 2 tablespoons (20-25 grams). The best is taken in the morning or as a meal replacement to keep you full.
· For general health maintenance, take 1-2 tablespoons daily consistently.
· More than 50-60 grams daily may cause bloating or stomach discomfort that should be avoided. Always drink enough water with it.
Key Nutrients in 28 Grams of Jau Ka Sattu
The exact content can vary based on variety, growing conditions, and drying process. The overall amount is as follows.
· Protein: 3.5 grams
· Carbohydrates: 21 grams, including dietary fiber 3.8 grams and sugars 0.3 grams
· Fats: 0.7 grams
· Vitamin B1: 0.19 milligram
· Vitamin B2: 0.06 milligram
· Vitamin B3: 2.07 milligrams
· Vitamin B5: 0.28 milligram
· Vitamin B6: 0.12 milligram
· Vitamin B9: 0.05 milligram
· Iron: 0.96 milligram
· Magnesium: 33 milligrams
· Phosphorus: 102 milligrams
· Potassium: 121 milligrams
· Calcium: 11 milligrams
· Zinc: 0.82 milligram
· Copper: 0.12 milligram
· Manganese: 0.48 milligram
· Selenium: 13.9 micrograms
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