Is Sabudana (Sago) A Good Choice For Weight Loss?

  • 15 months ago
3 minute read.
Is Sabudana (Sago) A Good Choice  For Weight Loss?

Sago, also known as sabudana in Hindi, is a processed and easily digested food made of starch and a rich source of carbohydrates. It is sold in the market in the form of tiny balls that resemble beads.

Sabudana has consistently been the go-to ingredient in every Indian family. During fasts, sabudana is eaten. It can add texture to various meals. Since it lacks flavor, it is easy to combine with other food items. Moreover, satiety is increased.

A sabudana is a tapioca pearl. It is a tapioca root-derived starch and has a lot of carbohydrates. It is the ideal meal for fasts. Sabudana is used for texture in a variety of other cuisines. It includes antioxidants and resistant starch and has several benefits, including reducing risk factors for heart disease and promoting exercise performance.

Nutrients per 100 grams of sabudana:

Nutritive Value of Sago/Sabudana

Energy (Calories)

351 Kcal


87 g


0.2 g


0.2 g


1.3 mg

Also, rich in calcium and phosphorous

What are sabudana's health benefits?

Here are some of the potential health benefits of consuming sabudana:

  1. Provides energy boost: Sabudana is a rich source of carbohydrates, making it an ideal food for people who need a quick energy boost. It is frequently consumed during religious fasts because it offers all-day energy.
  2. Gluten-free: Sabudana is naturally gluten-free, which makes it an excellent alternative to wheat-based foods for people with celiac disease or gluten intolerance.
  3. Promotes digestive health: Sabudana is easily digestible, which is beneficial for gut health. It helps in preventing constipation, bloating, and indigestion.
  4. Supports heart health: Sabudana contains resistant starch, a form of fiber that is fermented by gut bacteria instead of being absorbed by the body. This process produces short-chain fatty acids, which are beneficial for heart health by reducing inflammation, blood pressure, and cholesterol levels. (Ensure that you are eating it in moderation)
  5. Good source of calcium: Sabudana is an excellent source of calcium which is essential for bone health. Calcium also helps to maintain healthy teeth and muscles.
  6. Helps in weight gain: Sabudana's high carbohydrate and calcium content can help with weight gain. It additionally contains crucial amino acids, which are needed for both muscle growth and repair.

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Does sabudana help with weight loss?

To lose weight, the most crucial rule is to consume less calories than you burn. Thus, if you're watching your calorie intake and spending hours on the treadmill to get leaner, sabudana isn't a healthy addition to your diet.

Sabudana alone will not help you lose weight. Sabudana is high in carbohydrates and low in fat and protein. Sabudana lacks a distinctive flavor. Therefore, sabudana cannot be considered a stand-alone culinary item. Sabudana is generally eaten with other things. As a result, the food item mixed with sabudana determines how many calories are consumed.

[Also check: Yummy and healthy sago soup recipe]

While eating sabudana can cause weight gain, it has no negative consequences on the body like other fast foods and high-calorie fried snacks. Sabudana is also a good source of additional calcium, which can help strengthen bones and teeth. Also, sabudana is easy to digest and does not cause stomach trouble.

The bottom line

Sabudana is a type of starch frequently used as a thickening agent or to provide texture in various foods, including bread, sauces, and soups.

It can deliver an energy boost and offers additional health benefits; since it is heavy in calories and carbs, it is not the best choice for those trying to lose weight.

If you consume sabudana, you do so in moderation and increase the amount of physical activity you do to burn off any additional calories.

[You may also like: Indian weight loss diet]

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