(Image source from: Canva.com)

Sabudana, which is also called tapioca pearls or sago, is a common component of sattvic meals in India. It is often included in dishes prepared during fasting, particularly by those who refrain from consuming wheat or wheat-based foods. This ingredient is a starch obtained from the cassava plant. While it may not be as nutritious as whole grains, it does provide several health benefits.

Health benefits of sabudana:

Increases energy: Sabudana is rich in calories and carbohydrates, offering a quick energy boost, which is especially useful during fasting.

Gentle on the stomach: Sabudana is light and easy to digest, making it a good option for people recovering from illness or surgery. It also contains dietary fiber that enhances digestive health and helps with issues like constipation, bloating, and indigestion.

Free from gluten: For those who are intolerant to gluten or have celiac disease, sabudana can be included in their meals. It is naturally gluten-free, making it a valuable part of their diet.

Aids in healthy weight gain: Because of its high calorie content, sabudana can be helpful for individuals trying to gain weight in a healthy way.

Lowers blood pressure: Sabudana contains potassium, which helps the body get rid of excess sodium through urine, reducing stress on blood vessels and leading to better blood pressure.

Promotes bone health: It is also a source of calcium, which supports strong bones and may lower the risk of osteoporosis.

Contains iron: Sabudana provides a good amount of iron, which can help prevent anemia, particularly when paired with foods rich in nutrients.

Enhances hydration: Before eating, sabudana must be soaked. It takes in water and swells, which can then be used to make various dishes.

Flexible cooking ingredient: Sabudana is a versatile food that can be used in numerous recipes, making it suitable for different dietary needs.

Is Sabudana weight loss-friendly?

Sabudana may not be the best option for individuals who want to shed pounds. Although it can fill you up for a long time because it is high in calories, it's not the optimal choice for weight loss. For successful weight reduction, it is crucial to maintain a calorie deficit, usually by eating lower-calorie foods that help you feel satisfied.

Foods that are rich in protein and fiber typically help you feel full longer, reducing the chances of overeating. Even though sabudana can keep you satisfied, its high calorie content could make it hard to achieve a calorie deficit, which may slow down your weight loss plans.

Moreover, sabudana has a lot of carbohydrates, which can lead to spikes in insulin levels. This may increase your appetite and lead to overeating, potentially resulting in weight gain.

If you want to add sabudana to your weight loss meals, try eating smaller amounts and be careful not to overindulge.

Healthy ways to include sabudana in your meals:

First, rinse sabudana thoroughly to remove any excess starch. Soak it for about 5 to 6 hours to make it fluffy and white. Here are some healthy methods to use sabudana in your recipes:

Sabudana khichdi: Prepare sabudana with vegetables and peanuts for a nutritious, filling dish that is great for fasting.

Sabudana kheer: You can create kheer using sabudana with milk and natural sweeteners. Adding fruits and nuts can boost its nutritional value.

Salads: Soak sabudana and combine it with fresh veggies, herbs, and a zesty dressing to create a light salad. You might also cook it slightly before mixing it with salad ingredients.

Soups: Sabudana can act as a thickener in soups, adding texture and making them more satisfying.

Stuffed parathas: Use sabudana as a filling mixed with mashed potatoes and spices to create a tasty, hearty meal.

Sabudana vada: These snacks are delicious and hard to resist. For a healthier twist, bake them instead of frying, use less oil, and add spices and herbs.

Shakes and smoothies: Adding sabudana can give your shakes and smoothies a creamy thickness. They can offer a quick energy boost when consumed at breakfast.

Try these easy methods to include sabudana in your diet without feeling guilty. It comes in various sizes, so pick the one that you prefer.