Home Weight Loss Is Sabudana Good for Weight Loss? Decoding the Dilemma

Is Sabudana Good for Weight Loss? Decoding the Dilemma

Is Sabudana Good for Weight Loss? Decoding the Dilemma

Sabudana, or tapioca pearls, is a staple in Indian households. It’s a preferred food that folks prefer during fasts. But can this starchy food help shed pounds? Many persons are sceptical, given the myths surrounding sabudana’s potential to make you gain weight. Nonetheless, others consider that tapioca pearls is usually a a part of a weight-loss food plan.

Weight reduction is a fancy journey; one critical factor determining weight reduction success is the foods we eat. Nonetheless, knowing what to eat and avoid will be overwhelming with so many food options available. Sabudana is one in all those foods that folks often have contradicting opinions about in the burden loss context. Some people consider sabudana could make one gain weight on account of its high carbohydrate content, while others swear by its weight reduction advantages.

This text goals to offer information on this topic and aid you resolve whether or not to incorporate sabudana in your weight reduction food plan. Moreover, it should delve into the dietary profile of sabudana, explore its potential advantages for weight reduction, and supply tips about how you can use it effectively. So, whether you’re a sabudana sceptic or a seasoned fan, read on to find the reality about this versatile ingredient and the way it could possibly aid you achieve your weight reduction goals.

Understanding Sabudana

Tapioca pearls or sabudana come from the cassava plant, originally from South America. Nonetheless, people cultivate it widely in Asia as well. Besides being a fasting food, people use it in various dishes, from breakfast porridge to desserts, often replacing rice.

Sabudana is high in carbs and low in fat. It’s also gluten-free, making it popular for those with gluten sensitivities.

It’s interesting to notice that tapioca pearls were initially not used as a food source. Historically, people used them to provide starch and adhesive. Nonetheless, with the rise of vegetarianism in India, sabudana became a preferred ingredient for fasting meals. The first reason for this was its high carbohydrate content, which acts as an energy source while not containing non-vegetarian ingredients.

Dietary Profile of Sabudana

Sabudana is low in protein and fat. Moreover, it accommodates high amounts of carbohydrates, making it an honest energy source. Nonetheless, the vitamin profile of sabudana shouldn’t be that great. Furthermore, it’s also low in fibre, which may sometimes result in blood sugar spikes.

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

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

As aforementioned, sabudana is gluten-free. Hence, it’s an option for those with gluten intolerance.

Is Sabudana Good for Weight Loss?

Reducing weight involves regulating your food portions. The concept is to create a calorie deficit, exercise usually, and include foods and nutrients that keep you fuller for longer. Eating sabudana usually when shedding weight could also be unsuitable on account of its high-calorie content. Excessive sabudana consumption can induce weight gain.

Sabudana is high in carbohydrates. Carbohydrates are known to lift insulin levels, and when insulin levels rise, some people turn into hungrier. And thus, the added sugar may make you eat greater than you otherwise would. 

You possibly can still, nevertheless,  incorporate sabudana into your food plan occasionally. It is best to not eat a preparation made with sabudana only. As an alternative, mix a small portion of sabudana with other vegetables and nuts. For instance, add more green veggies and fewer sabudana when making a sabudana khichdi to realize weight reduction goals.

Sabudana and Weight Loss

Traditionally sabudana is a fasting food. Subsequently, should you are on a one-meal-a-day plan, sabudana khichdi or a kheer could also be okay from a calorie perspective. Nonetheless, it should be nutritionally wealthy and never adversely affect your weight reduction journey.

Suppose you eat sabudana as a part of a three-main meal plan and as a breakfast or snack option. In that case, you’re piling on empty calories because the grain is high in carbohydrates and low in fat and protein.

Can I Devour Sabudana When Attempting to Lose Weight?

The crucial word here is moderation. To quantify, you’ll be able to limit yourself to ½ cup of sabudana in your weight reduction regimen on occasion. Subsequently, should you follow an lively lifestyle and ensure a calorie deficit by having a sabudana-based preparation occasionally, please go for it.


Calorie calculation shouldn’t be the one parameter to look at when one desires to shed pounds healthily. The dietary aspect of food plays an important role in long-term weight management. Consequently, eating one meal consisting of sabudana will not be a sustainable solution for weight reduction. As an alternative, make sabudana a component of your well-balanced food plan. You possibly can prepare dishes with sabudana by combining them with vegetables and nuts to make them nutritious and enriching. 

Health Advantages of Sabudana


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

In line with research, ingesting gluten might induce bloating, stomach pain, and diarrhoea if you may have Celiac disease or a gluten allergy. Nonetheless, Sabudana is a gluten-free ingredient that one can devour without an allergic response.

Source of Energy

Because it is high in carbs, sabudana gives you fast energy. That makes it a perfect food for lively long days. As well as, research shows that eating starch foods before a workout may help boost athletic performance, while eating them afterwards may help speed up recovery.

May Improve Digestion

This popular Indian fasting dish can be a source of resistant starch, which may enhance digestive health. The resistant starch is transferred undigested from the stomach to the colon, where it aids within the formation of useful gut bacteria. Because of this, it helps within the bulking of the stool and the prevention of constipation.


Whether Sabudana helps you shed pounds or not will depend on the way you devour it and the amount of consumption. Nonetheless, sabudana offers health advantages like improving digestion while being a gluten-free energy source to those that devour it right together with a healthy lifestyle. If you ought to devour Sabudana during your weight reduction journey, it’s best to seek the advice of a healthcare skilled or certified nutritionist.

Healthy Ways to Eat Sabudana for Weight Loss: Recipes to Try

Whether savoury khichdi or sweet kheer, dishes created using sabudana will be healthy and engaging. For instance, people add sabudana starch paste to the bread, biscuits, and pancake batter. In some cultures, sabudana and milk are staples. It’s also popular as a culinary thickener in southern India. Sabdana can be commonly used to make cooling summer desserts with additives like custard, rose syrup, and sabja. 

The meal product of these tiny pearls is filling and straightforward to arrange. But should you try to shed pounds, that you must be mindful of portion size and the way you add sabudana into your food plan. 

Sabudana Vegetable Khichdi

Preparation Time: 15 mins 

Cooking Time: 30 mins 


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

Preparation Method

  • Soak the sabudana in water for 4 to six hours. Drain and put aside. 
  • Heat ghee in a heavy-bottomed kadai, add the jeera, cardamom and clove, and saute until a sweet aroma is released.
  • Add chopped vegetables and sauté until tender. 
  • Mix spices and cook for a pair more minutes.
  • Add the soaked sabudana and nuts and stir well. Cook for 10 minutes more or until the sabudana cooks and separates. 
  • Serve hot. 

Sabudana Kheer

Preparation time: 15 mins

Cooking time: 20 mins  


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


  • Soak the sabudana pearls in water for 15-20 minutes. 
  • Keep the pan on the hob and begin cooking the sabudana pearls together with water.
  • Meanwhile, heat or warm the milk. There isn’t any must boil the milk.
  • After 4 to five minutes, add the milk to the pan and proceed to simmer.
  • Cook until the sabudana has softened, around 20 to 25 minutes, over low to medium heat.
    (After cooking thoroughly, the sabudana pearls must be soft and translucent.)
  • Stir regularly to stop the kheer from sticking to the underside of the pan.
  • Turn off the flame and add the cashews, raisins, dates puree and cardamom powder. Mix well. 
  • Simply add less or more milk to switch the consistency of the kheer. Do not forget that the consistency thickens because it cools.
  • One can serve your Sabudana Kheer hot, warm, or chilled.

HealthifyMe Suggestion

In the event you need a healthier alternative to sabudana, try replacing it with quinoa. Quinoa is a protein-packed grain that is a wonderful source of essential amino acids and dietary fibre. As well as, like sabudana, quinoa can be gluten-free, making it an ideal option for those with gluten intolerance or digestive problems. To make a dish just like sabudana khichdi, replace sabudana with quinoa and add vegetables like carrots, peas, and bell peppers. Moreover, you’ll be able to add nuts and seeds like almonds and chia seeds to make the dish more filling and nutritious. 

The Final Word

Sabudana is abundant in carbohydrates and gluten-free. Hence, it could possibly provide for our body’s energy requirements.

The amount of calories one consumes, and the portion size are vital in any weight reduction journey. Moreover, regular physical activity for no less than 30-45 minutes every single day must be a priority to realize an honest effect. As well as, one also needs to prioritise proper sleep for a healthy and slim body.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to switch medical advice from professionals. For further information, please contact our certified nutritionists Here.

Incessantly Asked 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 high carbohydrate content, making it a fast energy booster.

Q: Is sabudana good for weight reduction?

A: Sabudana shouldn’t be essentially the most incredible option for weight reduction. Quite the opposite, it could cause weight gain if not consumed carefully. It is assessed as “high-carbohydrate” and “high-calorie” food.

Q: What number of calories are in sabudana?

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

Q: Is sabudana a low-carb food?

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

Q: Can sabudana be included in a low-fat food plan?

A: Indeed, sabudana is low in fat but high in calories and carbohydrates. Because of this, it could be a workable option for individuals on a low-fat food plan on occasion.

Q: How much sabudana should one devour for weight reduction?

A: In the event you try to shed pounds, don’t eat sabudana day by day. It’s a high-carbohydrate and high-calorie food with low to minimal protein content. One should devour at most ½ cup occasionally. Moreover, it’s advisable to sabudana preparations include good-quality protein, nuts, and vegetables to boost its dietary potential 

Q: What are the dietary advantages of sabudana?

A: Sabudana is high in energy since it accommodates carbohydrates and easy sugars that get easily digested by the body. 

Sabudana’s extensive dietary profile makes it ideal for satisfying a growing child’s ever-increasing nutrient requirements. As well as, sabudana, on account of its starchy component, promotes good weight gain in young children.

Q: Does sabudana aid in digestion?

A: Foods high in fibre content help improve digestion. Since sabudana doesn’t contain high amounts of fibre, there isn’t any conclusive evidence to prove that it aids in digestion. Nonetheless, the resistant starch in sabudana may help facilitate digestion to an extent. 

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

A: Sabudana has no harmful unwanted side effects in most healthy people. Nonetheless, it’s best to seek the advice of a dietician before eating it usually since it is high in calories and carbohydrates.

Q: Can sabudana be consumed by individuals with diabetes?

A: Sabudana is a gluten-free carbohydrate that gives an energy boost. Nevertheless, if you may have diabetes, unregulated consumption of it could possibly damage your health. Hence, while sabudana is protected to devour if you may have diabetes, moderation is important.

Research Sources

1. U S Department of Agriculture


2. National Institute of Health


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



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