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All You Need to Know About Sabudana: Nutrition, Weight Loss, and Health Benefits


Sabudana: Nutrition, Weight Loss, and Health Benefits

Sabudana, also known as tapioca pearls, is a popular ingredient used in Indian cuisine, especially during fasting or religious ceremonies. It is made from the starch extracted from the roots of the cassava plant and is shaped into small, round beads. Sabudana is gluten-free, vegan, and is a good source of carbohydrates.


Sabudana is often used to make khichdi, vada, kheer, and papad dishes. It is also used to make a popular drink called "sabudana sherbet" which is made by soaking sabudana pearls in water or milk and adding sugar, lemon juice, and sometimes spices like cardamom or saffron.

Sabudana is a good source of energy as it is rich in carbohydrates and can help keep you full for a longer time. However, it is important to note that sabudana is high in calories and low in protein, fiber, and other nutrients, so it should be consumed in moderation as part of a balanced diet.


Additionally, sabudana can be difficult to digest for some people, so it is important to soak it in water for at least 4-5 hours or overnight before using it in a recipe. This helps soften the pearls and makes them easier to digest. Overall, sabudana is a versatile ingredient that adds texture and flavor to many dishes and can be a tasty addition to your diet if consumed in moderation.


The Nutrient Content of Sabudana: A Breakdown of its Nutritional Profile


Sabudana, also known as tapioca pearls, is a good source of carbohydrates and provides energy. However, it is low in protein, fiber, and other essential nutrients. Here's a breakdown of the nutritional profile of sabudana per 100 grams:

  • Calories: 358 kcal

  • Carbohydrates: 88 grams

  • Protein: 0.2 grams

  • Fat: 0.2 grams

  • Fiber: 0.9 grams

  • Sugar: 0 grams

Sabudana is also rich in minerals such as calcium, iron, and potassium. However, it is important to note that sabudana is high in calories and carbohydrates and low in other nutrients, so it should be consumed in moderation as part of a balanced diet.


Sabudana and Weight Loss: What You Need to Know


Sabudana, also known as tapioca pearls, is not a recommended food for weight loss due to its high carbohydrate content. One hundred grams of sabudana contain around 88 grams of carbohydrates and 358 calories, which is relatively high for a small serving size.

While carbohydrates are an essential source of energy, consuming too many carbohydrates can lead to weight gain. Additionally, sabudana is low in protein and fiber, essential nutrients for weight loss as they help you feel fuller for longer and can help reduce calorie intake.

However, that being said, sabudana can be included in a balanced diet in moderation. As it is a good source of carbohydrates, it can be a good option for people who need a quick burst of energy, such as athletes or those who do intense physical activity.

If you are looking to lose weight, it is recommended to consume sabudana in smaller portions and balance it out with other nutrient-dense foods such as vegetables, fruits, lean proteins, and whole grains. Additionally, it is important to maintain a calorie deficit by burning more calories than you consume in order to achieve weight loss.

Health Benefits of Sabudana


Sabudana, also known as tapioca pearls, has several potential health benefits due to its nutrient content. Here are some of the potential health benefits of sabudana:

  1. Good source of carbohydrates: Sabudana is a good source of carbohydrates and can provide a quick burst of energy.

  2. Gluten-free: Sabudana is naturally gluten-free and can be a good alternative for people with gluten sensitivities or celiac disease.

  3. Source of calcium: Sabudana is a good source of calcium, which is important for bone health.

  4. Source of iron: Sabudana is a source of iron, which is important for the production of red blood cells.

  5. Helps in digestion: Sabudana is low in fat and easy to digest, making it a good food for people with digestive issues.

  6. Can be used during fasting: Sabudana is a common food during fasting in India and can provide nutrients during periods of restricted food intake.

  7. Versatile ingredient: Sabudana can be used in a variety of dishes such as khichdi, vada, kheer, and papad, adding texture and flavor to the dish.

While sabudana does have potential health benefits, it is important to consume it in moderation as it is high in carbohydrates and low in other nutrients like protein and fiber. Additionally, some people may have difficulty digesting sabudana due to its high starch content.


Healthy Sabudana Recipes for Weight Loss

Here are a few recipe ideas for healthy ways to eat Sabudana as part of a weight-loss diet:

  1. Sabudana Khichdi: This dish is a popular breakfast item in India and is made by stir-frying soaked sabudana with potatoes, peanuts, and spices. You can add vegetables like carrots and peas for extra nutrition.

  2. Sabudana Thalipeeth: This is a savory pancake made from sabudana, potatoes, peanuts, and spices. It can be served with low-fat yogurt or green chutney.

  3. Sabudana Kheer: This is a sweet dessert made from sabudana, milk, and sweetener. You can use low-fat milk and a natural sweetener like honey or dates to make it a healthier option.

  4. Sabudana Vada: These are fried snacks made from sabudana, potatoes, peanuts, and spices. To make them healthier, you can bake them instead of frying them, or use an air fryer.

  5. Sabudana Upma: This dish is a variation of the popular South Indian dish upma, made with sabudana instead of semolina. It can be made with vegetables like carrots, peas, and bell peppers for extra nutrition.

Overall, it's important to consume sabudana in moderation as it is high in carbohydrates and low in other nutrients like protein and fiber. However, incorporating sabudana into a balanced diet along with other nutrient-dense foods can be a tasty and healthy way to support weight loss goals.

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In conclusion, sabudana, also known as tapioca pearls, is a versatile ingredient used in Indian cuisine that provides a quick burst of energy and has several potential health benefits. While it is a good source of carbohydrates and minerals like calcium and iron, it is important to consume sabudana in moderation as it is high in calories and low in protein and fiber.


Moreover, some people may have difficulty digesting it due to its high starch content. With the right preparation and portion control, sabudana can be a tasty addition to a balanced diet. By trying out some healthy sabudana recipes, you can enjoy the unique texture and flavor of this ingredient while also maintaining a healthy lifestyle.



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