Tired of bland and boring weight loss snacks? Want to try something delicious and nutritious that can help you shed those stubborn pounds? Well, Sabudana, also known as Sago, can be the answer to your prayers. Some claim it’s a weight loss wonder, while others dismiss it as just another dieting fad. So, what’s the truth? Is Sabudana good for weight loss?
Well, many studies showed that participants who incorporated Sabudana into their diet lost more weight than those who avoided it. But we cannot just believe what others say!
Here, we’ll examine the scientific evidence regarding its potential as a weight loss aid and whether it is a myth or a fact. We’ll also explore the nutritional value of Sabudana, as well as any possible side effects.
So, grab a bowl of Sabudana khichdi, and let’s dive in to uncover the truth behind this popular weight loss snack!
Also read if Edamme is good for weight loss!
Table of Content
What is Sabudana?
Sabudana is a starchy substance that comes from the roots of the tropical palm tree. It is the little pearl of joy that makes our stomachs sing with happiness!
Sabudana is commonly used in Indian cuisine to make a variety of dishes, including sabudana khichdi, sabudana vada, and even sabudana papad, etc. It is also a popular ingredient in fasting recipes as it’s considered a “vrat” food.
Sabudana Nutritional Value
Now, let’s talk about its nutritional value. Sabudana is low in fat and high in carbohydrates, which makes it a good source of energy.
Here’s the nutritional value of sabudana per 100g according to the United States Department of Agriculture (USDA) Food Data Central database:
- Calories: 358 kcal
- Carbohydrates: 88.7g
- Fiber: 0.9g
- Protein: 0.2g
- Fat: 0.1g
- Calcium: 11mg
- Iron: 0.9mg
- Potassium: 8mg
- Sodium: 6mg
Does Sabudana Help with Weight Loss?
Sabudana is not a magical food that will automatically melt away your fat. However, it can certainly be a healthy addition to your diet and may help with weight loss if consumed in moderation.
While it’s true that Sabudana is low in fat and high in carbohydrates, which are both beneficial for weight loss, it’s also high in calories. One cup of cooked Sabudana contains about 300 calories, which is quite a bit for a snack.
Additionally, Sabudana has a high glycemic index, which means it can cause a spike in blood sugar levels. This can lead to increased hunger and cravings, which can make it harder to stick to a calorie-controlled diet.
However, that doesn’t mean that Sagu is not a good choice for weight loss. Sabudana can potentially help with weight loss by providing a source of dietary fiber.
Fiber is a type of carbohydrate that cannot be digested by the body, which means it passes through the digestive system largely intact. This helps to increase feelings of fullness, reduce appetite, and decrease overall calorie intake.
According to a study published in the Journal of Food Science and Technology, Sabudana is rich in resistant starch, a type of carbohydrate that resists digestion and can promote feelings of fullness. This can reduce the likelihood of overeating and snacking on unhealthy foods, which can lead to weight gain.
Another study published in the journal Nutrients found that Sabudana may have potential benefits for metabolic health, including weight loss. The study found that Sabudana consumption was associated with lower levels of insulin resistance, a condition that can lead to weight gain and obesity.
While these results are promising, it’s important to note that Sagu should still be consumed in moderation as part of a balanced diet. The high calorie and glycemic index levels should be taken into consideration, and portion control is essential.
For a weight loss food, we recommend preparing Sabudana in healthy ways, such as baking or roasting instead of frying.
Try baked chicken, it can be a great addition to your healthy diet.
How to Incorporate Sabudana in Your Diet
First of all, let me clarify that moderation is key. You don’t want to go overboard with this pearl-shaped food. So, I usually eat Sabudana in small portions, once or twice a week.
The recommended serving size of Sabudana is about half a cup cooked, which provides around 100 calories.
Now, let’s talk about some fun and tasty ways to eat Sabudana, these are the most common sagu dishes.
- Sabudana Khichdi is a classic Indian dish that you can enjoy as a breakfast or a light dinner.
- Sabudana Vada is another mouth-watering option that you can serve as an appetizer or a snack.
- And have you tried Sabudana Papad? It’s a crispy and savory treat that you can munch on anytime.
Want to slim down your waistline while you sleep? See which foods burn belly fat overnight.
Alternatives to Sabudana
On the other hand, if you are not a fan of Sabudana or want some alternatives to it, don’t worry, there are plenty of options.
You can incorporate other whole grains like quinoa, millet, or barley into your diet. Or try some gluten-free options like buckwheat or amaranth.
The key is to experiment and find what works best for your taste buds and health goals.
Health Benefits of Sabudana
In recent years, Sabudana has gained attention for its numerous health benefits. From aiding digestion to improving bone health, Sabudana has a lot to offer.
Let’s see the health benefits of Sabudana and explore why it’s worth including in your diet.
1. Good Source of Energy
Sabudana is a great source of energy as it is mainly composed of carbohydrates. A 100-gram serving of Sabudana contains around 90 grams of carbohydrates, making it a perfect food to boost your energy levels.
The carbohydrates in Sagu are easily digestible, which means they can be quickly broken down into glucose and used as a source of energy by the body.
2. Gluten-Free
Sabudana is naturally gluten-free, which makes it a great alternative to wheat-based products for people with celiac disease or gluten intolerance.
This also makes it a versatile ingredient in cooking and baking, as it can be used as a substitute for wheat flour in many recipes.
3. Improves Digestion Health
Along with being a good source of energy, Sabudana is also a good source of dietary fiber, which is essential for healthy digestion. A 100-gram serving of Sabudana contains around 1.2 grams of fiber.
Fiber adds bulk to the stool, which helps move waste through the digestive tract more efficiently and can help prevent constipation.
Also read how Metamucil helps with weight loss, (a power-pack of fiber).
4. Reduces Blood Pressure
Sabudana is rich in potassium, which is essential for regulating blood pressure. A 100-gram serving of Sabudana contains around 20% of the daily recommended intake of potassium.
Potassium helps counteract the effects of sodium in the diet, which can cause high blood pressure. We recommend incorporating Sabudana into your diet to maintain healthy blood pressure levels.
5. Strengthen Bones
A super-pack of calcium, a mineral that is essential for building and maintaining strong bones. A 100-gram serving of Sabudana contains around 16% of the daily recommended intake of calcium.
Consuming adequate amounts of calcium can help prevent osteoporosis and other bone-related diseases.
6. Promotes Healthy Skin
Sabudana is known to promote healthy skin due to its high content of vitamin E and antioxidants.
Vitamin E is a powerful antioxidant that can protect the skin from damage caused by free radicals, which are harmful molecules that can damage the skin’s cells and lead to premature aging.
Antioxidants in Sagu such as beta-carotene and flavonoids, can help to protect the skin from UV damage and environmental toxins. They also help to promote the production of collagen, a protein that is essential for maintaining skin elasticity and firmness.
7. Boosts Immune System
Sabudana is a great source of zinc, which plays a vital role in the proper functioning of the immune system.
Zinc helps in the production and activation of various immune cells, including T cells, B cells, and natural killer cells. These cells help in fighting off infections and diseases, thus boosting the overall immune response of the body.
Sabudana also contains vitamin C, which is a powerful antioxidant that helps in protecting the immune cells from damage caused by free radicals. Adequate intake of vitamin C has been linked to a reduced risk of various infections and diseases.
Sabudana Benefits for Female
There are some particular benefits of Sabudana related to females, such as:
Boosts fertility: Sabudana contains folic acid, which can boost fertility and support a healthy pregnancy.
Regulates menstrual cycle: Sabudana is also known to regulate the menstrual cycle and reduce menstrual pain.
Sabudana Side Effects
Like all good things in life, the beloved savior of many hunger pangs – Sabudana has its downsides too. Here are some common side effects:
- Eating too much Sabudana can lead to constipation, bloating, and abdominal discomfort.
- Some people may be allergic to Sabudana and experience symptoms such as skin rash, itching, and difficulty breathing.
- Its high glycemic index can cause a sudden spike in blood sugar levels. This can be a problem for people with diabetes or those who are trying to maintain stable blood sugar levels.
- Sabudana is often soaked in water, which can lead to a high sodium content. Eating too much can cause sodium overload, leading to high blood pressure and other health problems.
Bottom Line
It’s safe to say that sabudana is not a magical weight loss solution, but it can certainly play a part in a healthy and balanced diet. With its numerous health benefits and versatility in cooking, sabudana is definitely worth incorporating into your diet.
And for all the ladies out there, it’s a great source of iron to keep your skin glowing and your hair looking luscious. However, as with all good things, moderation is key. Too much of sabudana can lead to some unpleasant side effects.
So, make sure to keep your portions in check and mix it up with some alternative sources of nutrition.
Frequently Asked Questions: (FAQs)
Does sabudana help to reduce weight?
Yes, if you use it to knock out your scale, it will definitely reduce the weight of your weighing machine. But if you are asking whether it helps in weight loss, then the answer is a bit more complicated.
Sabudana can be a part of a healthy diet, but alone it won’t magically make you lose weight. So, keep eating sabudana along with other healthy food options and exercise regularly.
Can I eat sabudana in diet?
Absolutely! Sabudana is a great source of carbohydrates, fiber, and energy, and can be a part of a balanced diet. However, make sure to monitor your portion size and pair it with healthy foods like vegetables, lean protein, and healthy fats.
Does sabudana help gain weight?
Well, if you are looking to gain weight, then sabudana is a great food to add to your diet. It’s high in carbohydrates and calories, which can help you pack on the pounds.
How much sabudana is good for weight loss?
The amount of sabudana you should eat depends on your individual weight loss goals, activity level, and overall diet. However, the recommended portion size of sabudana for weight loss is about ½ to 1 cup cooked sabudana per serving.
