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Is Sabudana Good For Weight Loss? HealthifyMe

Sabudana, or tapioca pearls, is a staple in Indian households. It’s a common meals that folks desire throughout fasts. However can this starchy meals assist shed weight? Many individuals are sceptical, given the myths surrounding sabudana’s potential to make you acquire weight. Nevertheless, others imagine that tapioca pearls will be part of a weight-loss weight loss program.

Weight reduction is a fancy journey; one essential issue figuring out weight reduction success is the meals we eat. Nevertheless, figuring out what to eat and keep away from will be overwhelming with so many meals choices obtainable. Sabudana is a type of meals that folks usually have contradicting opinions about within the weight reduction context. Some individuals imagine sabudana could make one acquire weight attributable to its excessive carbohydrate content material, whereas others swear by its weight reduction advantages.

This text goals to offer info on this matter and enable you determine whether or not or to not embrace sabudana in your weight reduction weight loss program. Moreover, it would delve into the dietary profile of sabudana, discover its potential advantages for weight reduction, and supply tips about the way to use it successfully. So, whether or not you’re a sabudana sceptic or a seasoned fan, learn on to find the reality about this versatile ingredient and the way it may help you obtain your weight reduction objectives.

Understanding Sabudana

Tapioca pearls or sabudana come from the cassava plant, initially from South America. Nevertheless, individuals domesticate it extensively in Asia as effectively. Moreover being a fasting meals, individuals use it in numerous dishes, from breakfast porridge to desserts, usually changing rice.

Sabudana is excessive in carbs and low in fats. It’s additionally gluten-free, making it common for these with gluten sensitivities.

It’s fascinating to notice that tapioca pearls have been initially not used as a meals supply. Traditionally, individuals used them to provide starch and adhesive. Nevertheless, with the rise of vegetarianism in India, sabudana turned a preferred ingredient for fasting meals. The first motive for this was its excessive carbohydrate content material, which acts as an vitality supply whereas not containing non-vegetarian components.

Dietary Profile of Sabudana

Sabudana is low in protein and fats. Moreover, it comprises excessive quantities of carbohydrates, making it an honest vitality supply. Nevertheless, the vitamin profile of sabudana isn’t that nice. Furthermore, it’s also low in fibre, which may generally result in blood sugar spikes.

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In keeping with the USDA, the dietary profile of 100g of sabudana is as follows:

  • Vitality: 358 Kcal
  • Protein: 0.19g
  • Carbohydrate: 88.7g
  • Fats: 0.02g
  • Fibre: 0.9g
  • Calcium: 20mg
  • Iron: 1.58mg
  • Magnesium: 1mg
  • Potassium: 11mg

As aforementioned, sabudana is gluten-free. Therefore, it’s an choice for these with gluten intolerance.

Is Sabudana Good for Weight Loss?

Decreasing weight entails regulating your meals parts. The thought is to create a calorie deficit, train usually, and embrace meals and vitamins that maintain you fuller for longer. Consuming sabudana usually when losing a few pounds could also be unsuitable attributable to its high-calorie content material. Extreme sabudana consumption can induce weight acquire.

Sabudana is excessive in carbohydrates. Carbohydrates are recognized to boost insulin ranges, and when insulin ranges rise, some individuals develop into hungrier. And thus, the added sugar could make you eat greater than you in any other case would. 

You possibly can nonetheless, nevertheless,  incorporate sabudana into your weight loss program sometimes. It’s higher to not eat a preparation made with sabudana solely. As an alternative, mix a small portion of sabudana with different greens and nuts. For instance, add extra inexperienced veggies and fewer sabudana when making a sabudana khichdi to attain weight reduction objectives.

Sabudana and Weight Loss

Historically sabudana is a fasting meals. Subsequently, in case you are on a one-meal-a-day plan, sabudana khichdi or a kheer could also be okay from a calorie perspective. Nevertheless, it have to be nutritionally wealthy and never adversely have an effect on your weight reduction journey.

Suppose you eat sabudana as a part of a three-main meal plan and as a breakfast or snack choice. In that case, you might be piling on empty energy because the grain is excessive in carbohydrates and low in fats and protein.

Can I Devour Sabudana When Attempting to Lose Weight?

The essential phrase right here is moderation. To quantify, you possibly can restrict your self to ½ cup of sabudana in your weight reduction routine now and again. Subsequently, when you comply with an energetic life-style and guarantee a calorie deficit by having a sabudana-based preparation sometimes, please go for it.


Calorie calculation isn’t the one parameter to look at when one desires to shed weight healthily. The dietary side of meals performs an important position in long-term weight administration. Consequently, consuming one meal consisting of sabudana will not be a sustainable answer for weight reduction. As an alternative, make sabudana part of your well-balanced weight loss program. You possibly can put together dishes with sabudana by combining them with greens and nuts to make them nutritious and enriching. 

Well being Advantages of Sabudana


Sabudana is low in protein and freed from casein and gluten. Because of this, individuals eat it as a non-allergic meals. 

In keeping with analysis, ingesting gluten would possibly induce bloating, abdomen ache, and diarrhoea in case you have Celiac illness or a gluten allergy. Nevertheless, Sabudana is a gluten-free ingredient that one can eat with out an allergic response.

Supply of Vitality

Since it’s excessive in carbs, sabudana provides you prompt vitality. That makes it a really perfect meals for energetic lengthy days. As well as, analysis exhibits that consuming starch meals earlier than a exercise could assist enhance athletic efficiency, whereas consuming them afterwards could assist pace up restoration.

Might Enhance Digestion

This common Indian fasting dish can also be a supply of resistant starch, which may improve digestive well being. The resistant starch is transferred undigested from the abdomen to the colon, the place it aids within the formation of useful intestine micro organism. Because of this, it helps within the bulking of the stool and the prevention of constipation.


Whether or not Sabudana helps you shed weight or not is determined by the way you eat it and the amount of consumption. Nevertheless, sabudana provides well being advantages like bettering digestion whereas being a gluten-free vitality supply to those that eat it proper together with a wholesome life-style. If you wish to eat Sabudana throughout your weight reduction journey, it’s best to seek the advice of a healthcare skilled or licensed nutritionist.

Wholesome Methods to Eat Sabudana for Weight Loss: Recipes to Strive

Whether or not savoury khichdi or candy kheer, dishes created utilizing sabudana will be wholesome and engaging. For instance, individuals add sabudana starch paste to the bread, biscuits, and pancake batter. In some cultures, sabudana and milk are staples. It’s also common as a culinary thickener in southern India. Sabdana can also be generally used to make cooling summer season desserts with components like custard, rose syrup, and sabja. 

The meal made of those tiny pearls is filling and straightforward to organize. However in case you are making an attempt to shed weight, it’s worthwhile to be aware of portion measurement and the way you add sabudana into your weight loss program. 

Sabudana Vegetable Khichdi

Preparation Time: 15 minutes 

Cooking Time: 30 minutes 


  • Sabudana: 1 cup
  • Carrot, finely chopped: ¼ cup
  • Inexperienced beans, finely chopped: ¼ cup
  • Inexperienced peas – ¼ cup
  • Inexperienced Chilli, finely chopped: 1 piece
  • Cloves (pounded): 2 piece
  • Cardamom (pounded): 2 pods
  • Bay leaves, torn: 1 piece
  • Complete jeera: 1 tsp for tadka
  • Complete peanuts, boiled, peeled and sliced: 2 tbsp
  • Cashew nuts, toasted: 4-5 items
  • Salt to style
  • Ghee required for cooking: 1 tbsp
  • Black Pepper Powder: 1 tbsp

Preparation Methodology

  • Soak the sabudana in water for 4 to six hours. Drain and put aside. 
  • Warmth ghee in a heavy-bottomed kadai, add the jeera, cardamom and clove, and saute till a candy aroma is launched.
  • Add chopped greens and sauté till tender. 
  • Combine spices and prepare dinner for a pair extra minutes.
  • Add the soaked sabudana and nuts and stir effectively. Cook dinner for 10 minutes extra or till the sabudana cooks and separates. 
  • Serve scorching. 

Sabudana Kheer

Preparation time: 15 minutes

Cooking time: 20 minutes  


  • Sabudana: ½ cup
  • Water: 2 cups
  • Selection of low-fat milk: 2 cups
  • Dates puree: 1 tbsp
  • Inexperienced cardamom powder: ½ tsp
  • Cashews: 5-8
  • Raisin: 5


  • Soak the sabudana pearls in water for 15-20 minutes. 
  • Maintain the pan on the hob and begin cooking the sabudana pearls together with water.
  • In the meantime, warmth or heat the milk. There is no such thing as a must boil the milk.
  • After 4 to five minutes, add the milk to the pan and proceed to simmer.
  • Cook dinner till the sabudana has softened, round 20 to 25 minutes, over low to medium warmth.
    (After cooking totally, the sabudana pearls needs to be tender and translucent.)
  • Stir steadily to stop the kheer from sticking to the underside of the pan.
  • Flip off the flame and add the cashews, raisins, dates puree and cardamom powder. Combine effectively. 
  • Merely add much less or extra milk to change the consistency of the kheer. Keep in mind that the consistency thickens because it cools.
  • One can serve your Sabudana Kheer scorching, heat, or chilled.

HealthifyMe Suggestion

If you’d like a more healthy various to sabudana, strive changing it with quinoa. Quinoa is a protein-packed grain that is a wonderful supply of important amino acids and dietary fibre. As well as, like sabudana, quinoa can also be gluten-free, making it an ideal choice for these with gluten intolerance or digestive issues. To make a dish much like sabudana khichdi, substitute sabudana with quinoa and add greens like carrots, peas, and bell peppers. Moreover, you possibly can add nuts and seeds like almonds and chia seeds to make the dish extra filling and nutritious. 

The Last Phrase

Sabudana is considerable in carbohydrates and gluten-free. Therefore, it could possibly present for our physique’s vitality necessities.

The amount of energy one consumes, and the portion measurement are important in any weight reduction journey. Moreover, common bodily exercise for a minimum of 30-45 minutes every single day needs to be a precedence to attain an honest impact. As well as, one must also prioritise correct sleep for a wholesome and slim physique.

Disclaimer: The aim of this text is simply to disperse information and lift consciousness. It doesn’t intend to interchange medical recommendation from professionals. For additional info, please contact our licensed nutritionists Right here.

Often Requested Questions

Q: What’s sabudana?

A: Sabudana, tapioca pearl or sago, is a starch derived from tapioca roots and processed into pearl-like spears. It has a excessive carbohydrate content material, making it a fast vitality booster.

Q: Is sabudana good for weight reduction?

A: Sabudana isn’t essentially the most unbelievable choice for weight reduction. Quite the opposite, it could trigger weight acquire if not consumed sparsely. It’s categorised as “high-carbohydrate” and “high-calorie” meals.

Q: What number of energy are in sabudana?

A: In keeping with the USDA, sabudana is a high-calorie meals. One cup (152g) of sabudana has 544 energy, 135 g of carbs, 1.37 grams of fibre, 0.29 grams of protein, 0.03 grams of fats, and 30.4 mg of calcium.

Q: Is sabudana a low-carb meals?

A: No, sabudana has a excessive carbohydrate content material containing 88.7g per 100g. 

Q: Can sabudana be included in a low-fat weight loss program?

A: Certainly, sabudana is low in fats however excessive in energy and carbohydrates. Because of this, it could be a workable choice for individuals on a low-fat weight loss program now and again.

Q: How a lot sabudana ought to one eat for weight reduction?

A: If you’re making an attempt to shed weight, don’t eat sabudana day by day. It’s a high-carbohydrate and high-calorie meals with low to minimal protein content material. One ought to eat at most ½ cup sometimes. Moreover, it’s advisable to sabudana preparations embrace good-quality protein, nuts, and greens to reinforce its dietary potential 

Q: What are the dietary advantages of sabudana?

A: Sabudana is excessive in vitality as a result of it comprises carbohydrates and easy sugars that get simply digested by the physique. 

Sabudana’s intensive dietary profile makes it splendid for satisfying a rising little one’s ever-increasing nutrient necessities. As well as, sabudana, attributable to its starchy element, promotes good weight acquire in younger youngsters.

Q: Does sabudana assist in digestion?

A: Meals excessive in fibre content material assist enhance digestion. Since sabudana doesn’t comprise excessive quantities of fibre, there isn’t any conclusive proof to show that it aids in digestion. Nevertheless, the resistant starch in sabudana could assist facilitate digestion to an extent. 

Q: Are there any unwanted side effects of consuming sabudana?

A: Sabudana has no dangerous unwanted side effects in most wholesome individuals. Nevertheless, it’s best to seek the advice of a dietician earlier than consuming it usually as a result of it’s excessive in energy and carbohydrates.

Q: Can sabudana be consumed by individuals with diabetes?

A: Sabudana is a gluten-free carbohydrate that gives an vitality enhance. However, in case you have diabetes, unregulated consumption of it could possibly harm your well being. Therefore, whereas sabudana is protected to eat in case you have diabetes, moderation is crucial.

Analysis Sources

1. U S Division of Agriculture

2. Nationwide Institute of Well being

3. Ormsbee MJ, Bach CW, Baur DA. Pre-exercise vitamin: the position of macronutrients, modified starches and dietary supplements on metabolism and endurance efficiency. Vitamins. 2014 Apr 29;6(5):1782-808. doi: 10.3390/nu6051782. PMID: 24787031; PMCID: PMC4042570.

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