Sabudana, also known as tapioca pearl, is a kind of starch obtained from tapioca roots. It is a cereal option that clicks one’s mind when one needs energy and strength. In India, we know it as sabudana, but generally, its name is sago. The most common practice we have noted is that people mostly opt for sago during holy days and fasts. All because of sabudana benefits and its nutrition. It comes with distinct flavours, which add to the taste when added to any dish. Sabudana is a versatile food with which one can prepare several healthy dishes. Further in this blog, we have discussed sabudana nutrition & benefits to clarify how effective this cereal is.
8 Sabudana Benefits
It’s a fiber-rich versatile food with loads of health benefits. You can make sabudana kheer, khichdi, chips, and more. The cereal is healthy in every form. It is made from dried kernels of the taro plant. Nutri-packed food is being used in Ayurveda because of its commendable health-promoting features. We have listed some of the significant sabudana benefits.
Summary Table of Sabudana Benefits
| Good for Digestive Health |
| Treats Anemia |
| Prevents Hair Fall |
| Lowers the Risk of Heart Disease |
| Improves Bone Health |
| Provides Nourishment to Babies |
| Pacifies Acne |
| Anti-ageing Properties |
1. Good for Digestive Health
Sabudana is loaded with dietary fibre and helps keep the digestive system healthy. The food also resolves the issue of bloating, constipation and indigestion.
2. Treats Anemia
As sabudana is rich in iron content, this assists in carrying oxygen to the lungs. This gradually helps in lowering anaemia and issues related to it.
Also Read – Blood Increasing Food List
3. Prevents Hair Fall
It contains ample amino acids that provide growth and nourishment to the hair. Regular application of sabudana mask with coconut oil will provide hair growth, make them lustrous and bring shine to the hair.
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4. Lowers the Risk of Heart Disease
Being rich in potassium, sabudana promotes healthy blood flow and controls blood pressure under control. In addition, it lowers the stress level on the heart and gradually reduces the chances of stroke and heart attack.
5. Improves Bone Health
It’s a well-known fact that calcium is responsible for keeping bone health in check and making them stronger. Sabudana is rich in calcium there, and it promotes healthy bone health.
6. Provides Nourishment to Babies
The food is enriched with vital nutrients such as protein, vitamin K, calcium, iron and many more in the list. These nutrients play a vital role in the growth of baby sitewide, it also nourishes the muscles and maintains bone health and flexibility.
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7. Pacifies Acne
Sabudana contains tannin, a plant compound with anti-inflammatory properties. Therefore, applying the sabudana facemask with honey reduced acne, pimples and boils. As well as it also decreases acne and scars on the face, if any.
8. Anti-ageing Properties
Having phenolic acids and flavonoids, these two classes of antioxidants are very effective in removing free radicals. They promote the formation of new cells and fade fine lines and wrinkles.
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Sabudana Nutrition Value & Facts
Sabudana is a powder house of nutrients, which can provide a good number of health benefits. We have mentioned the essential nutrients present in sabudana are mentioned below. The data is well-researched and provided by the USDA (United States Department Of Agriculture).
The nutrition content is listed as one cup of nutrition.
| Nutrition | Nutritional Value |
|---|---|
| Calories | 544 |
| Carbohydrates | 135g |
| Fiber | 1.37g |
| Protein | 0.29g |
| Fat | 0.03g |
| Calcium | 30.4mg |
| Iron | 2.4mg |
| Magnesium | 1.52mg |
| Sodium | 2mg |
| Vitamin B6 | 1mg |
| Potassium | 16.7mg |
| Vitamin B5 | 2mg |
Is Sabudana Good for Weight Loss?
Nutritionists and health experts believe sabudana promotes weight loss to some extent. The grain is loaded with carbs and has little fat and protein. For weight loss, one needs to feed on low-calorie foods, but sabudana is a calorie-rich food unsuitable for those eyeing to shed weight. Adding to this, however, if consumed moderately, its access might help you shed weight. This is because it keeps one full for longer and helps lower binge eating. Sabudana also gives extra energy and strength to the body to stay active and energetic the whole day.
Some Surprising Properties of Sabudana
The deciding factor of what to eat and what to avoid depends on the individual. But most people decide this based on the nutritional quotient and properties of the food. Sabudana is a commendable food option for filling and nutrient-packed food. We have your back for people with a clue about sabudana properties. Checkout out the below-mentioned properties to get a better hold of these power-packed kitchen essential ingredients.
- High in carbohydrates
The food ingredient is high in carbohydrates and provides energy to the body.
- Low in fat and protein
Being low in fat and protein makes it an ideal choice for those looking to reduce their intake of this nutrient.
- Gluten-free
Sabudana is naturally gluten-free, making it ideal for people with celiac disease or people with gluten sensitivities.
- Low in fiber
The low fibre index can be difficult for some people to digest. It is important to eat it in moderation and in combination with other nutrients.
- High in calories
Sago is high in calories, especially should be consumed in moderation by those who want to manage their weight.
- Easy to digest
It is easy to digest when cooked properly, making it ideal for people with digestive problems.
How To Use Sabudana
Sabudana comes in the category of versatile ingredients; one can make savoury and sweet dishes with it. There are multiple ways to use it, and sabudana tastes tempting and filling in every way. Below we have enlisted some delicious ways you can consider the next time you feel like having sabudana.
- Sabudana Khichdi
This is a popular breakfast dish in India made with soaked sabudana, peanuts, spices, and potatoes. It is easy to make and can be served with yogurt or chutney.
- Sabudana Vada
The recipe is a popular snack made with mashed potatoes, soaked sabudana, peanuts, and spices. It is deep-fried and can be served with chutney.
- Sabudana Kheer
This is a dessert made with soaked sabudana, milk, sugar, and cardamom powder. It is easy to make and can be served hot or cold.
- Sabudana Papad
It is a crispy snack made with sabudana, spices, and salt. It is sun-dried and can be deep-fried or roasted before serving.
- Sabudana Thalipeeth
This is a savoury pancake made with soaked sabudana, grated potatoes, onions, and spices. It is easy to make and can be served with yoghurt or chutney.
Precautions to take with sabudana
When a portion of food is cooked properly and correctly, it only benefits oneself. Be it any food, there are some parameters to keep in mind before starting to work with them. The same rule implies to sabudana. Here are some precautions to take when consuming sabudana:
- Soak sabudana properly
Soak them for 4-5 hours or overnight before bringing them to use, depending upon the type of sabudana.
- Avoid consuming too much
The food is high in carbohydrates and can cause blood sugar spikes if consumed in excess.
- Watch for allergies
Some people may be allergic to sabudana, and it is important to watch for any signs of an allergic reaction, such as itching, swelling, or difficulty breathing.
- Cook it properly
Make sure it is cooked thoroughly and not undercooked, as this can cause digestive issues.
- Consume fresh sabudana
It gets spoiled easily, so it is important to consume it fresh and store it properly in an airtight container in a cool, dry place.
Side Effects of Sabudana
Sago is a common ingredient in Indian cuisine. It is a starchy ingredient made from cassava. Sago can be a healthy addition to a balanced diet when eaten in moderation and combined with other fibre-rich foods. It is commonly used in dishes like Sabudana Khichdi and Sabudana Vada. If you are a sabudana lover and love it excessively, it might cause trouble for you. There are some side effects of sabudana to be aware of:
- Digestive issues
Sabudana is high in carbohydrates and can be difficult for some people to digest, leading to nausea, gas and constipation.
- High blood sugar
The food has a high glycemic index, which means blood sugar levels can rise dramatically. This can be troublesome for people with diabetes or those trying to control their blood sugar levels.
- Allergies
Some people can be allergic to sago, which can cause symptoms such as pain, coughing and difficulty breathing.
- Nutritional deficiencies
It might be a surprise to you, but sago is low in nutrients such as protein, vitamins and minerals and should not be relied upon as a major source of nutrition
The Bottom Line
Sabudana is the best option for a fitness lover or diet-conscious. It’s the best energy booster for keeping healthy. It works best for both post and pre-workout. Sabudana is rich in fibre and is highly starchy, which works as a filling and wholesome food choice. In addition, the cereal is rich in calories, carbohydrates, calcium, protein and many more health-beneficial products which promote healthy bones. Its potential health benefits and nutrition are worth adding to the general diet.
FAQ
Sabudana can be a beneficial addition to a diabetic person’s diet. It is high in fibre, which can help manage body weight and reduce hunger pangs and cravings. However, people with diabetes must consume sabudana in moderation and not in excess
Sabudana is generally considered safe to consume during pregnancy in moderate amounts. However, it is important to note that it is a high-carbohydrate food with little nutritional value and should not be relied upon as a primary source of nutrients during pregnancy.
In general, it’s better to soak sabudana for 5-6 hours, or preferably you can soak it overnight.
With sabudana, we can make a couple of healthy recipes like –
sabudana kheer
sabudana khichdi
sabudana vada
sabudana poha
Sabudana comes with a shelf life of 12 months in general, on the contrary from brand to brand depending on the ingredients and artificial agents used during processing.
Sabudana is considered an essential component of vrat ka khana, a meal consumed during fasting. They are rich in carbohydrates and an excellent energy source, which is especially important during fasting.
