Derived from the roots of the cassava plant, sabudana is not only a culinary delight but also a nutritional powerhouse. Moreover, sabudana or tapioca pearls hold a special place in the Indian cuisine and are used in a wide range of popular dishes. Let’s dive deeper and learn about the benefits of sabudana that make it ideal to nourish your body and delight your taste buds.

Nutritional Value of Sabudana

If you are considering adding sabudana to your diet, take a look at the nutritional value of sabudana that makes it a nutritional wonder. Here is a detailed breakdown of the nutrition in sabudana or tapioca pearls:

• Iron: 2.4 mg
• Fibre: 1.37 g
• Protein: 0.29 g
• Fat: 0.03 g
• Energy: 351 kcal 
• Calories: 544
• Carbohydrates: 135 g
• Calcium: 30.4 mg
• Potassium: 16.7 mg

8 Health Benefits of Sabudana

Incorporating sabudana into your diet can offer numerous health benefits. So, let’s dive deeper and understand these benefits of eating sabudana in detail.

1. Aids in Digestion

Sabudana is often recommended during periods of illness or digestive discomfort. Why? This is because it is gentle on the digestive system and helps soothe the stomach lining and can alleviate symptoms of indigestion and acidity.

2. Boosts Energy

Another important benefit of eating sabudana is that it can provide you with ample energy to get you through the day. The starch and sugars present in sabudana help in generating glucose which provides you with a good amount of energy.

3. Keeps Blood Sugar Levels in Check

Since sabudana has a low glycemic index, it releases glucose slowly into your bloodstream. Hence, it can help prevent spikes in your blood sugar levels. This makes it an excellent option for individuals managing diabetes or those aiming to regulate their blood sugar levels. You can find more such diabetic-friendly foods that are good for you and the environment at Amala Earth.

4. Boosts Nervous System Function

Here’s another benefit of sabudana that will surprise you. Being rich in vitamins and minerals, such as potassium and magnesium, sabudana can help support the function of the nervous system and reduce the risk of multiple neurological disorders.

5. Supports a Gluten-Free Diet

Did you know that sabudana is naturally gluten-free? Therefore, it is an excellent choice for people with celiac disease or gluten sensitivity. You can include sabudana in various gluten-free recipes and dishes and add it to your regular diet.

6. Fortifies Bone Density

If you are looking for a food that is a good source of calcium and phosphorus, look no further. Regularly consuming sabudana benefits your bone health and density and promotes your overall skeletal health. So, if you are struggling with low bone density, sabudana can be an ideal addition to your diet.

7. Helps Treat Anaemia

Another health benefit of sabudana comes from the fact that it contains significant amounts of iron, a vital nutrient for red blood cell production. Thus, incorporating sabudana into your diet can help combat iron deficiency or anaemia, improving oxygen transport throughout the body and alleviating symptoms like fatigue and weakness.

8. Good for Skin & Hair

Due to the high amount of vitamins and minerals present in sabudana, it is also good for your skin and hair. The high content of amino acids and many antioxidants help in revitalising the skin and even slow down the signs of ageing. It also helps strengthen your hair and improve hair quality.

Sabudana for Weight Loss

(Sabudana Atta by Graminway)

Another sabudana benefit that makes it a popular choice for those who are trying to lose weight is its low-calorie content. What’s more, it also helps you feel satiated for long, reducing the overall calorie intake and aiding in weight management.

How to Use Sabudana?

(Image: Sabudana Khichdi)

Sabudana or tapioca pearls are an extremely versatile ingredient that can be used in multiple dishes that you can eat during Navratri fasting and throughout the year. Here are some traditional dishes you can create using sabudana:

Sabudana Khichdi: This is a popular breakfast dish served widely in different regions of India. Sabudana khichdi is a Saatvik dish that also makes for a wholesome snack during Navratri season. Sabudana khichdi benefits your gut health and can also help in weight loss.

Sabudana Kheer: If you want to prepare a delicious dessert using sabudana, try sabudana kheer. This dish is usually served during some festivals or special occasions and is garnished with nuts and dry fruits.

Sabudana Side Effects

While incorporating sabudana into your diet can have a plethora of benefits, it is also important to exercise moderation. This is because there are a few common side effects of sabudana including digestive discomfort and allergic reactions. The small tapioca pearls can also lead to chronic intoxication of cyanide when consumed in large amounts regularly. Thus, to leverage the benefits of sabudana effectively, it is recommended to eat them in small portions and in moderation.

The Takeaway

Whether you're looking to boost your energy levels, support digestive health, or simply explore new culinary adventures, sabudana has something to offer. It is an ingredient that can add a delightful twist to your everyday diet and can be used in various ways. Shop for sabudana atta and more fasting food options at Amala Earth, your one-stop shop for all things organic, sustainable and eco-friendly.