Navratri marks the beginning of the season of fasting and feasting. People observe a nine-day fast, relying solely on mildly spiced, sattvic foods such as kheer, khichdi, and fruits.
While the unwavering faith keeps their spirits high, devotees also need energising foods to maintain strength and discipline throughout the day, and sabudana is the hero that saves the day!
Wondering what makes this humble ingredient so special that it’s cherished as the most popular “fast” food during Navratri vrat? Read the blog to find out!
What is Sabudana?
Sabudana, or sago, is a white pearl-shaped food made from tapioca, a starch obtained from the cassava root. When this starch is soaked in water, it turns translucent and has a chewy texture.
It has a neutral taste, but it is packed with instant energy and is a go-to ingredient for making creamy desserts, fritters, and other savoury dishes, enjoyed by everyone, whether fasting or not.
Nutritional Value of Sabudana
As per the data provided by the U.S. Department of Agriculture, 100 grams of dry sabudana or tapioca contains the following nutrients:
| Nutrient | Amount per 100g |
| Calories | 358 kcal |
| Carbohydrates | 88 g |
| Fiber | 0.9 g |
| Protein | 0.19 g |
| Fat | 0.02 g |
| Calcium | 20 mg |
| Iron | 1.58 mg |
| Magnesium | 1 mg |
| Potassium | 11 mg |
| Sodium | 1 mg |
| Zinc | 0.12 mg |
Along with these nutrients, it also contains small amounts of copper, selenium, folate, vitamin B, and manganese, which could contribute to various sabudana benefits for female and male health.
Why Sabudana is Ideal During Navratri Fast
The nutritional value of sabudana clearly shows it is loaded with carbs and calories, which explains its energy-boosting power.
Although it does not contain enough protein or fibre, it quickly provides the body with energy, and people consume it to combat fatigue while also balancing household chores or managing long working hours during the Navratri fast.
Apart from being an ideal fasting food for people of all ages, it also helps combat general weakness. Read the next section to explore other health benefits of sabudana
5 Health Benefits of Sabudana
There are numerous sabudana benefits for digestion, bones, and more, as described below:
1. Boosts Instant Energy:
Sabudana is primarily composed of starch, which helps replenish energy levels quickly. It is helpful when you’re feeling weak or recovering from an illness and need to gain strength.
2. Improve Gut Health:
Roots flours like cassava flour contain resistant starch that digests slowly in the gut and help feed gut bacteria and promote gut health and digestion, according to an NCBI study on a rat model.
3. Great Gluten-Free Option:
If you have a sensitive gut and are looking for a gluten-free stable, sabudana is perfect for you. It is non-irritating to the gut lining and can be used as a substitute for other wheat-based grains without causing digestive issues.
4. Boost Bone Strength:
The calcium, iron, and magnesium content in sabudana can help support bone health. However, it only contains these nutrients in trace amounts, so you should not rely solely on this for bone support. Instead, combine it with plant- and dairy-based meals on Navratri vrat to boost the intake of these essential elements.
5. Supports Weight Gain:
If you’re struggling with weight gain and don’t want to lose your hard-earned pounds during the 9-day fast, eating sabudana can be helpful. Cooking it with other nutrient-dense foods, such as kuttu pooris, milk, and dried fruits, will multiply sabudana benefits for male and female stamina, while offering sustained energy and nourishment.
Quick Sabudana Recipes To Try
We’ve talked about the sabudana benefits for health at length, and it’s time to satisfy that grumbling belly. So, let’s see what sweet and savoury dishes you can prepare with the simple sabudana:
1. Sabudana Khichdi:
It is the most-loved food prepared on fast days. It’s also pretty easy to make. You can add peanuts, curry leaves, and mild spices to enhance its flavour and nutrition. The protein kick in sabudana khichdi benefits your muscle recovery as well.
2. Sabudana Kheer:
This classic vrat dessert is incomplete without the creamy sabudana kheer. All it takes to make it is some milk, sugar, and dry fruits, and there’s your great food that tastes like an indulgent cheat meal! Sabudana kheer benefits include a calcium dose from milk and micronutrients from dried fruits.
Quick Tip: Keep the sugar content low, as sabudana is already packed with carbs.
3. Sabudana Vada:
You can make deep-fried fritters from soaked sabudana, potatoes, and spices. They’ll satisfy your craving to eat something “fast-food”-like. Since these are soaked with oil, it’s best to enjoy them in moderation.
4. Sabudana Smoothie Bowl:
This is a perfect breakfast option or mid-day snack if you do intermittent fasting. Add yoghurt, fruits of your choice, and soaked sabudana to whisk a filling shake.
How to Take Sabudana for Weight Loss and Diabetes?
By now, you must have understood that sabudana and calories are almost synonymous. Calorie-conscious individuals might wonder if they can use sabudana for weight loss and how to take sabudana if they have diabetes.
There are mixed opinions about the overall health benefits of sabudana. While it is an excellent fix for fatigue on fasting days and it helps you feel full for longer, its frequent consumption can also lead to weight gain.
Moreover, it lacks sufficient fibre and is rapidly digested, causing a rapid release of sugar into the bloodstream. Therefore, sabudana side effects on blood sugar are concerning for those with diabetes, prediabetes, or insulin resistance.
To make it healthier, you can include it wisely in your meals for Navratri vrat by controlling its portion and pairing it best with peanuts, vegetables, or yoghurt. This can help balance the nutrition and energy while preventing carb overload.
Moreover, a study published in the Indian Journal of Endocrinology and Metabolism advises opting for cooking methods such as grilling, boiling, steaming, toasting, and baking over deep-frying for healthier preparations.
These wise diet choices can help you prevent Navratri cuisine from throwing your health off balance and still relish the benefits of eating sabudana.
Read More: Win Over these Unhealthy Habits this Dussehra
To Sum Up
Sabudana is a traditional energy booster used during Navratri fasts. This carb and energy-rich food is easy to digest and can be used to prepare a variety of dishes, such as khichdi, smoothies, kheer, or vadas.
However, consuming it in moderation is advised to enjoy the sabudana benefits, especially if you’re trying to watch your weight and sugar levels. So, use sabudana wisely, and it can help sustain your energy levels through the nine days!
