Sabudana is a starchy treat made from the root of the cassava plant and it is also referred to as ‘tapioca pearls’. Sabudana is a popular fruit in India, especially during fasting. People prefer this food as a healthy food option for its high carbohydrate content and other nutrients. Sabudana holds a good number of carbohydrates and gives a quick energy boost. These tiny white pearls are very much used in khichdi, vada, and kheer. It becomes chewy and translucent when soaked and cooked.
Nutritional value of sabudana
Here is the nutritional value of sabudana as per USDA in a serving of one cup:
| Nutrient | Amount per 1 Cup Serving |
| Water | 14 g |
| Calories | 544 |
| Carbohydrates | 135 g |
| Fiber | 1.37 g |
| Protein | 0.29 g |
| Fat | 0.03 g |
| Calcium | 30.4 mg |
| Iron | 2.4 mg |
| Magnesium | 1.52 mg |
| Potassium | 16.7 mg |
| Sodium | 2 mg |
| Thiamin | 1 mg |
| Vitamin B5 | 2 mg |
| Vitamin B6 | 1 mg |
| Folate | 1 mg |
| Choline | 1.2 mg |
Glycemic Index of sabudana
Sabudana has a high glycemic index (GI) of around 67-90. This falls under the medium to high GI category. Sabudana or sago can cause rapid blood sugar spikes. Its high carbohydrate content is quickly absorbed and makes it less ideal for people with diabetes. Pairing sabudana with protein and fiber-rich foods can help you to lower its glycemic impact. You should remember to consume in moderation.
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10 Health benefits of sabudana
Promotes Digestion
Sabudana is often recommended during periods of illness or digestive distress. Do you know why? This is due to the fact that it calms the stomach lining and is gentle on the digestive system. Sabudana at the same time can reduce the symptoms of indigestion and acidity.
Also Read: PCOD vs PCOS: What is the Difference between PCOD and PCOS?
Promotes a gluten-free diet
Did you know that sabudanas are naturally gluten-free? Yes, it is therefore a great choice for people with celiac disease or gluten sensitivity. You can use sabudana in many gluten-free recipes and dishes and incorporate it into your daily diet. You can even replace your all-purpose flour with sabudana.
Greater bone density
Sabudana is high in calcium and phosphorus. One cup of sago or sabudana contains 30.4 mg of calcium. Regular sabudana consumption improves bone density and skeletal health. If you are looking for a food to complement your diet to make your bones stronger, sabudana should be your choice.
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Boosts energy and vitality
Another major advantage of eating sabudana is that it gives you enough energy to get through the day. Sabudana’s sugars and starches help to produce glucose, which provides a good amount of energy.
Contains essential amino acids
Sabudana is a special plant-based source of high-quality proteins. It is preferred as a healthy option as it contains specific essential amino acids. It contains threonine, which helps teeth and enamel develop properly, valine and isoleucine, which repair damaged muscle tissues, and methionine, an amino acid based on sulfur that supports the health of skin and also lhelps in haircare.
Keeps blood sugar levels in check
Despite sabudana’s high calorie and carbohydrate content for instant energy, it contains plant chemicals called phytates, tannins, and polyphenols that slow down digestion. This lowers elevated blood sugar levels in people with diabetes. Additionally, when taken occasionally in small amounts, sabudana helps to manage diseases like obesity due to its high fiber content and ease of digestion.
Improves nervous system function
This is just one more unexpected benefit of sabudana. Sabudana, which is high in vitamins and minerals like potassium and magnesium, can help the nervous system and reduce the risk of a number of neurological conditions.
Assists in anaemia treatment
Indian women and children have a common problem with iron. They suffer from iron deficiency in great numbers. It causes anemia, which is responsible for extreme exhaustion and poor productivity. Sabudana’s high iron content is particularly helpful for those with low hemoglobin levels and aids in the treatment of anemia.
Handles Diarrhea
Sabudana has dietary fibers in excellent quantities. Eating foods higher in fiber helps to improve bowel movements by regulating fecal bulk and encouraging the most efficient passage of food and other materials through the intestines. Sabudana for breakfast promotes a healthy metabolism, treats diarrhea, and may even help prevent colon cancer.
Good for Hair and Skin
Because of its high vitamin and mineral content, sabudana is also good for your skincare and haircare. The abundance of amino acids and antioxidants revitalizes the skin and even slows down the signs of aging. It also strengthens and enhances the quality of your hair.
Side effects of sabudana
Sabudana has many benefits. You can incorporate it into your diet easily but moderation is essential. This is due to the fact that sabudana frequently results in gastrointestinal distress and allergic reactions. Some cases have been reported of allergic reactions instantly after its consumption. The small tapioca pearls or sago can also result in chronic cyanide intoxication if consumed in large amounts on a regular basis. To maximize its benefits, it is therefore recommended to take sabudana sparingly and in moderation.
