Too much sabudana on Navratri fast can lead to weight gain (plus other woes)

Navratri fasting feels incomplete without sabudana (or sago) because we've come to believe, through hearsay, that it's "healthy".

But is it?

Sabudana, also known as tapioca pearls or sago, is derived from the cassava root and is typically used to make dishes like khichdi, vada and kheer.

It is a popular food during Navratri as people fast for nine long days and sabudana helps them stay fuller for longer hours and is nutritional; at least that’s what people believe.

Since it is a revered food not just during the fasting season but a breakfast staple for many, we spoke to experts who shared their insights on the same.

Nutritional value

Sabudana is high in calories, primarily due to its carbohydrate content, with 100 grams providing 332 calories. It contains a small amount of protein (1 gram) and fat (1 gram) but is rich in carbohydrates (83 grams), making it a dense source of energy.

Sabudana also contains dietary fibre (1 gram) and essential minerals like zinc (11 per cent of the Recommended Daily Intake).

Chandigarh-based Jashan Vij, health and fat loss coach, told India Today, “Some consider sabudana a healthy breakfast option due to its high carbohydrate content, providing quick energy.

However, it lacks significant protein, fibre, and micronutrients. Consuming it alone may lead to blood sugar spikes and subsequent crashes, making it less ideal for sustained energy and satiety.”

So, we know at least one thing now, sabudana may be a go-to option when you are fasting, but if your goal is to lose weight, consuming it might not be a great choice.

Is sabudana processed?

• Sabudana is derived from the roots of the cassava plant through an extensive manufacturing process. The starch from the cassava or tapioca root is extracted, cleaned, and then processed into small, pearl-like spheres.
  
  
  These pearls are further processed, often steamed, to produce the white sabudana pearls that we commonly find in markets.
  
  
  “Sabudana undergoes processing to transform cassava starch into the pearl-like beads that we buy from the grocery stores. This processing involves soaking, crushing, and drying the starch, which alters its natural form,” Jashn Vij said.
  
  
  “While it may not be as heavily processed as some other foods, sabudana does undergo significant processing compared to whole, unprocessed grains. The rest of the processing depends on how you cook and serve,” he added.
  
  
  
  

  Is it ideal for vrat or fasting?

  
  
  • • According to Ayurveda, sabudana is a cooling food that effectively balances the pitta dosha (heat in the body) and provides a significant energy boost.
    • This aligns with the dietary restrictions and needs during fasting periods when the body requires sustenance to maintain energy levels without consuming grains.
    • The high carbohydrate content of sabudana, nearly 90 per cent, makes it an instant source of energy, which is crucial during fasting when the intake of regular meals is restricted.
    • Despite it lacking in minerals and vitamins, its role as a pure starchy product full of carbohydrates fills the gap for immediate energy requirements during fasting.
    • Sabudana is also easy to digest. Therefore, it is suitable for consumption on an empty stomach.

Suvarna Sawant, chief dietician and HOD of clinical nutrition and dietetics, Nanavati Max Superspeciality Hospital, said, “While you are fasting, quick and easily digestible sources of energy are preferred. Sago, being rich in carbohydrates, can be a suitable option during such times. However, it should not be relied upon as a regular or everyday food due to its limited nutritional content.”

Who should stay away from sabudana?

People with diabetes are advised to limit or avoid sabudana consumption.

“Due to its high carbohydrate content, sago is not recommended for individuals with diabetes as it can lead to rapid spikes in blood sugar levels,” Suvarna Sawant said.

Moreover, people on a weight-loss journey may want to steer clear of sabudana. Its high-calorie and high-carbohydrate nature, coupled with a low content of protein and fat, does not align well with the principles of weight management.

While sabudana’s ability to provide a quick energy boost might seem appealing, but it could potentially lead to increased hunger and overeating, thereby hindering weight loss efforts.

Again, people with metabolic health issues, such as hypertension, obesity, and heart disease, are also recommended to avoid sabudana.

To consume or not?

Let’s just say, it all depends on your priorities, and what goals you have to achieve.
While sabudana can be part of a balanced diet for many, individuals with diabetes, those on a weight loss diet, and people with metabolic health issues and digestive disorders might benefit from limiting or avoiding sabudana to maintain optimal health.