Enjoy the humble sabudana

Enjoy the humble sabudana

One food item which doesn’t have too many nutritional qualities, but is still enjoyed in many varieties is sabudana, also known as sago. One can have it in the form of khichri, paranthas, pakoras or even payasam. In India, sago is also used in upma.

The health benefits of sabudana are mainly the carbohydrates it provides. Also known as tapioca pearls, sabudana is made from the starch extracted from the pith (center) of the sago palm stems. The commercial production of sago is in the shape of small white balls or pearls.

Talking to Metrolife about the goodness of sabudana, Sachi Sohal, senior dietician at  BLK Super Speciality Hospital, says, “It is very good for those who are suffering from fever or diarrhoea as it is very easy to digest and low residue food. I also recommend people to have sabudana khichri during jaundice. But it should be  cooked in very less oil. It is easy to cook and easy on the tummy as well.”

Sabudana is full of starch and is great for a quick boost of energy, and hence often served in India for breaking fasts during religious festivals. Sago and rice also have a cooling effect on the system, hence it is recommended if you have excess bile caused by excess body heat.

Sabudana is extremely low in fat but also low in protein. As it is just starch, other than the carbohydrates, nutrition-wise, sabudana does not contain any mineral or vitamin and has very low amount of calcium, iron and
fibre.

However, one can make up for this by adding other ingredients with it such as milk for making sabudana kheer or vegetables and peanuts for making sabudana khichri.

It can be used in the form of powder as a thickening agent in gravies. Its flour can be used to make flat-breads and vadas. It can be boiled, sun-dried and made into papads and stored for use later.

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