Sabudana (Tapioca Pearls): Benefits, Uses, Risks, & More

Do you like Sabudana or Sago? 

Well, why not? 

Sabudana, also known as tapioca pearls, is an ancient food ingredient that has found a place in the hearts and kitchens of Indian households. Sabudana has maintained its status as a go-to food due to its versatility and nourishing properties, whether during fasting seasons like Navratri or as a staple in everyday meals. 

But did you know that this humble comfort food source has several health benefits? 

It contains a high amount of carbohydrates, providing faster energy. Due to its neutral or no flavor, it can be added to any soup or recipe without affecting the taste. 

Sabudana is a satisfying meal that can be used to make a variety of dishes, such as sabudana khichdi, Sabudana vada, and sabudana kheer. However, if you are looking for a healthy weight loss option, then sabudana is a good choice. It tastes good, keeps you full for longer, and helps you lose weight. 

In this article, let's explore the health benefits of sabudana, its various recipes, the nutritional content of sabudana, and potential side effects. Read on to learn more.

What is Sabudana? 

Sabudana, also known as tapioca pearl or sago, is a starch extracted from the roots of the tapioca plant and processed into pearl-like spears. Tapioca pearls are small, white, round balls with a soft and chewy texture. Although Sabudana is primarily known for being an ingredient in fasting foods, it is versatile and can be used in a variety of recipes. Sabudana is gluten-free, making it an ideal choice for individuals with gluten intolerance.

Nutritional value in Sabudana

The nutritional content in 100g of sabudana is- 

• Calories: 358 kcal

• Carbohydrates: 88.3 grams

• Proteins: 0.2 grams

• Fats: 0.02 grams

• Fiber: 0.9 grams

• Calcium: 20 mg

• Iron: 0.2 mg

• Potassium: 11 mg

• Vitamin B-complex: Trace amounts

Glycemic Index in Sabudana

Sabudana has a high Glycemic index of around 67- 90, which falls under the medium to high GI category. This means it can raise blood sugar levels. It has a high amount of carbohydrates, which means it is not good for diabetic people. You can pair sabudana with protein—and fiber-rich foods to lower its high glycemic index. 

Also Read- https://redcliffelabs.com/myhealth/food-and-nutrition/is-sabudana-good-for-diabetes-know-the-facts/

10 Health Benefits of Sabudana You Must Know

Gluten-Free Diet

Did you know that Sabudanas are organically gluten-free? Yes, they are, which makes them ideal for gluten-sensitive people. You can easily prepare gluten-free dishes and incorporate them into your daily diet. You can even replace all-purpose flour and wheat flour with sabudana flour to prepare chapatis, dosas, sweets, or mithais. 

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. These amino acids help build proteins, support muscle repair, and promote growth. They include threonine, which allows teeth and enamel to develop properly; valine and isoleucine, which aid in repairing damaged muscle tissues; and methionine, which supports healthy skin and hair.

Keeps Blood Sugar Levels in Check

Sabudana is high in calories and carbohydrates for instant energy. It contains plant chemicals like phytates, tannins, and polyphenols—chemicals that slow down the digestion process. However, people with diabetes should be cautious with portion sizes, as it may cause high blood sugar levels. To balance this, you combine sabudana with fiber-rich vegetables or low-glycemic foods. 

Helps in Anemia Treatment

Anemia is one of the most common problems among Indian women. They suffer from iron deficiency, which causes extreme exhaustion and poor productivity. It has a high iron content, is beneficial for individuals with low hemoglobin levels, and aids in the treatment of anemia. 

It is a great option for individuals seeking to increase their iron intake, particularly when paired with other iron-rich foods such as leafy greens, dates, and jaggery. 

Good for Hair and Skin

The high starch content in Sabudana can help promote healthy hair and glowing skin. Its nutrient-rich properties help in collagen formation, which makes your skin elastic and reduces wrinkles. Additionally, Sabudana contains a vitamin B complex, which supports hair growth and reduces hair fall. Consuming Sabudana regularly can help you achieve stronger hair and more youthful skin.

Good for Digestion

Sabudana is easy to digest and soothing for the digestive system. It is gentle on the stomach and can help with digestion. It is good for people with sensitive digestive systems. If you are recovering from illness or need a light and easy-to-digest meal, sabudana is a great choice. It also helps alleviate digestive issues such as indigestion and constipation. 

Improves Energy Levels

Due to the high carbohydrate content, sabudana is a quick and efficient energy source. Whether you're fasting, working out, or need a mid-afternoon boost, sabudana can increase your energy levels. 

Its energy-boosting properties make it a favorite food during fasting periods, such as Navratri, when people need quick energy sources without heavy meals.

Helps in Treating Diarrhea

Sabudana contains a good amount of fiber. Eating high-fiber foods helps improve bowel movements by regulating fecal bulk and allowing food to pass smoothly through the intestine. 

It is recommended for people experiencing diarrhea. Consuming sabudana during diarrhea helps to absorb excess water in the intestine and reduce the frequency of diarrhea. It also promotes a healthy metabolism and prevents colon cancer.

 Good for bones

Sabudana is rich in calcium and phosphorus, which helps strengthen bones in growing children. It helps restore bone density in older individuals and reduces the symptoms of osteoporosis. If you are looking for food to strengthen your bones, don't hesitate to choose Sabudana. 

Sabudana Recipes You Must Try At Home

Now, let’s talk about some delicious and easy-to-make Sabudana recipes that are perfect for different occasions.

Sabudana Kheer- Sabudana Kheer is a popular dessert made from Sabudana, milk, sugar, and cardamom. 

Ingredients Required: 

• 1 cup Sabudana

• 4 cups full-fat milk

• Sugar, as per your taste

• 2 tablespoons ghee

• 1/4 teaspoon cardamom powder

• Chopped nuts for garnish (optional)

Instructions:

1. Wash Sabudana thoroughly and soak it in water for about 2 hours.

2. Heat ghee in a pan and add the soaked Sabudana. Cook for a few minutes, until the mixture turns translucent.

3. Add milk and boil it. Cook until the Sabudana becomes soft and the milk thickens.

4. Add sugar and cardamom powder. Stir well and cook for another 5 minutes.

5. Garnish with chopped nuts and serve warm or at room temperature.

Sabudana Khichdi- Sabudana Khichdi is a perfect breakfast recipe for a light meal. 

Ingredients:

• 1 cup Sabudana

• 1/2 cup roasted peanuts

• 1 green chili, chopped

• 1/2 teaspoon cumin seeds

• 1/2 teaspoon mustard seeds

• 1/2 teaspoon turmeric powder

• Salt to taste

• Fresh coriander leaves for garnish

• Ghee or oil for cooking

Instructions:

• Wash Sabudana and soak it in water for 2-3 hours.

• Heat ghee or oil in a pan; add cumin and mustard seeds. 

• Add chopped green chili and turmeric powder, then add the soaked Sabudana.

• Add salt and roasted peanuts, stirring occasionally, and cook for 5-7 minutes.

• Garnish with fresh coriander and serve hot.

Sabudana Vada—Sabudana vada is a crispy snack made from sabudana, mashed potatoes, and spices. It is a perfect snack. 

Ingredients:

• 1 cup Sabudana

• 2 medium-sized potatoes, boiled and mashed

• 1/4 cup roasted peanuts

• 1 green chili, chopped

• 1 teaspoon cumin seeds

• Salt to taste

• Fresh coriander leaves

• Oil for frying

Instructions:

• Soak the Sabudana in water for 4-5 hours.

• Combine mashed potatoes, soaked Sabudana, roasted peanuts, cumin seeds, chopped chili, and salt in a bowl.

• Shape the mixture into small patties and flatten them.

• Heat oil in a pan and fry the vadas until golden brown and crispy.

• Serve with mint chutney or tamarind chutney.

Are there any side effects from consuming Sabudana?

Anyone can consume sabudana; it is safe to use. But some people might take precautions while using it- 

1. High in carbs- Sabudana is high in carbohydrates, so consuming it in large amounts may lead to weight gain or a spike in blood sugar levels. 

2. Digestive Issues—If not soaked properly, sabudana may be difficult to digest and cause bloating or indigestion. Always wash it well before cooking.

3. Allergic Reactions - Some people may be allergic to sabudana. However, consult your doctor if you have any allergic reactions after consuming sabudana. 

The Key Takeaways

Now, you are aware of the benefits of sabudana for your food health. It can improve digestion, support bone health, boost energy levels, and promote healthy skin and hair. If you are looking for a nutritious and delicious food that is also good for your health, you can comfortably choose sabudana. 

So next time you reach for a snack, consider making Sabudana – your body will thank you!

FAQ’s

What are the side effects of sabudana?

Excessive sabudana consumption can lead to digestive issues like bloating and constipation. 

Is it safe to eat sabudana daily?

It is not recommended to eat it daily due to its high carbohydrate and calorie content, which can impact blood sugar and weight management.

Is sabudana good for weight loss?

No, sabudana is not good for weight loss. In fact, it can lead to weight gain. 

Is sabudana hot or cold?

Sabudana (sago pearls) have cooling properties according to Ayurvedic principles.

Can kidney patients eat sabudana?

Yes, kidney patients can eat sabudana in moderation, as it is generally considered a kidney-friendly food. 

Is sabudana good for diabetic patients?

Sabudana can be part of a diabetic-friendly diet when consumed in moderation and balanced with other foods.