Sabudana: A Surprising Superfood for Weight Loss & Energy Boosting Recipes

Whether you are a fitness enthusiast looking for an energy-boosting pre-workout/ post-workout food rich in vitamins and minerals or a petite person who is aiming to gain body weight healthily. Sabudana is the ultimate solution to achieve these goals. If you are wondering how these white, tiny, spherical balls, sabudana being very high in starch content, will work as a healthy or wholesome food in a regular diet? Sabudana is renowned for being a calorie-dense food. It also contains crucial nutrients that include proteins, calcium and fibers, proteins, calcium for promoting digestion, building powerful muscles, and strengthening joints and bones. 

It is commonly known as tapioca pearls in English as they are desiccated, small, translucent white balls of tapioca that are extracted from the roots of the cassava plant,sabudana or Indian sago is filled with carbohydrates and calories and carbohydrates- starch and simple sugars. Not so surprisingly, it is a staple food that is consumed widely in India in the form of dosa, vada, and even a sweet kheer to break a prolonged fasting period. However, porridge made from sabudana is often fed to babies of 1 year of age and older to aid in their physical development and it ensures the optimal height, weight, and growth of tissues. Today, in this blog post we will find out more about the benefits of Sabudana and an easy recipe for sabudana kheer that will add a twist in your regular sabudana with a sweetness. 

What sabudana made of?

Sabudana is produced using the starch retracted from the cassava root better known as tapioca root. The cassava roots are thoroughly cleaned and crushed and the milk that is obtained is processed to make sabudana. The cassava plant is said to be the native species of Central South America and North East Brazil. It later spread into several parts of the world which includes Portugal, Spain, South East Asian Countries, and India. Apart from Tapioca, starch can be extracted from corn, sago, potatoes, wheat, and palm trees. Sabudana pearls are formed from the starch that is obtained from a sago tree/stem and they are also known as sago pearls. 

Furthermore, it is high in starch content, sabudana as a food confers a plethora of health benefits which include improving digestion, strengthening muscles, uplifting heart functions, and preventing birth issues and it is ideal for restricted diets, being naturally gluten-free. Also, this wholesome food is extracted from the cassava root which is also an excellent organic beauty ingredient, possessing a treasure trove of tannin, moisturizing qualities for use as an effective home remedy to rectify skin and hair woes like acne, and dark spots. 

Top Benefits of Consuming Sabudana 

1. Offers Ample Energy  

   Sabudana is laden with simple sugars and starches that are easily metabolized in the body, to generate glucose for the energy requirements and biochemical functions of the tissues and cells. It is an ideal food to have post-fasting for a prolonged period and even after an arduous workout as it will replenish the body with loads of energy and prevent fatigue, headaches, and dizziness.

2. Supports Gluten-Free Diet

   Nowadays our youth tends to develop an intolerance towards the gluten proteins in cereals such as wheat, unfortunately, it is a regular ingredient in Indian dishes. It is organically gluten-free and can be easily substituted for wheat to prepare dosas, chapatis, and sweets which are often recommended to patients with celiac disease.

3. Fortifies Bone Density  

   Sabudana being the best source of natural calcium helps in strengthening the bones in young adults. Also, it restores optimum bone density in older people assisting in alleviating osteoporosis symptoms. While younger people will consume sabudana daily and middle-aged and older adults need to eat measured servings to augment bone health while steering clear of gastrointestinal and kidney disorders.

4. Supplies Essential Amino Acids

   Sabudana is composed of some key amino acids which makes it a unique plant-based source of high-quality proteins. It provides methionine which is a sulfur-based amino acid to revive hair and skin health, valine and isoleucine that repair injured muscle tissues and threonine to enable proper formation of enamel and teeth.

5. Keeps Blood Sugar Levels In Check

   Sabudana is rich in calories and carbohydrates for instant energy which also comprises a plethora of tannins, phytates, and polyphenols which is a plant-based chemical that slows down the digestion process. Also, it lowers high blood sugar levels in those with diabetes mellitus. Moreover, owing to its ease of digestibility and high fiber content sabudana in small servings taken occasionally helps in managing lifestyle diseases such as obesity and diabetes.

6. Treats Anemia

   Iron deficiency anemia affects countless Indian men, women, and children throughout the year which leads to excessive fatigue and low productivity levels. Sabudana is a powerhouse of iron which serves as a boon for anemia.

7. Enhances Cognitive Function

   Consuming Sabudana daily assists in enhancing nerve impulse conduction, activating memory centers in the brain, and relaxing the mind due to elevated levels of the amino acid tryptophan. As tryptophan brings out an equilibrium in the levels of serotonin which is a neurotransmitter, sabudana helps in treating insomnia and anxiety by maintaining good moods and promoting sound sleep.

8. Supports Heart Health

   Sabudana is completely devoid of cholesterol which is why so many of the recipes are made with tapioca pearls that can safely be consumed by those with heart ailments. Moreover, the abundance of dietary fibers and Vitamin B will help in enhancing good HDL levels and diminish bad LDL levels. This averts fatty deposits and plaque in heart vessels which eases cardiac muscle function and improves heart health.

9. Ensures Healthy Pregnancy

   Soaking some sabudana overnight and consuming it the next morning has enormous benefits for lactating women and their health during pregnancy. Due to the enormous calcium and iron content in sabudana, it is ideal to stimulate milk production and maintain the balance in expecting women.

10. Nourishment For Babies

    The comprehensive nutritional content of sabudana makes it a perfect food for meeting a growing child’s ever-expanding nutrient requirements. Owing to its starchy content, sabudana ensures that a healthy weight gain in young children assists in their routine development and is a wholesome food option as a weaning food for babies after the completion of one year of age.

Sabudana Recipes

Cooking Sabudana or sago requires a little bit of practice and perfect timing. Some of these easy steps while cooking Tapioca pearls will prevent them from getting starchy and sticky and even dissolve. Sabudana weight loss recipe is convenient as it will help in maintaining the weight. 

1. Before putting sabudana into the pan, always bring water to the boiling point. 

2. This cooks the outer layer immediately and prevents it from sticking.

3. Switch off the stove and let it rest for 30 minutes which allows the central part of the pearls to cook completely and rinse it under cold water to avoid stickiness. 

4. Cook your favorite dish with these completely boiled sabudana pearls.

Recipe for Sabudana Kheer

A sweetened dish that is usually made on special occasions in India, Sabudana kheer is an irresistible desi dessert that is seasoned with nuts and can be enjoyed chilled or warm. 

sabudana kheer recipe in english is convenient to make and you will be able to indulge in the nutritious yet delicious taste of sabudana with a twist.

Ingredients:

1 cup sabudana

3 cups milk

½ cup sugar

10 cashews, halved

2 cups water, for soaking

2 tbsp raisins

½ tsp cardamom powder

Method for Preparing:

1.  Soak sabudana thoroughly in water for 2 hours.

2. Add Sabudana to a vessel and boil milk, stirring continuously so it does not stick to the bottom.

3.  Cook for at least 5-7 minutes so that sabudana becomes soft and then add sugar, cashews, raisins, and cardamom powder.

4. Mix well so the flavors will blend in and simmer for at least 15 minutes on low flame, gently mix the content on the vessel, so that the milk will become a bit thick in texture.

5. Switch off the stove and serve the delicious sabudana kheer warm or refrigerated for 30 minutes and enjoy it chilled.

Nutrition:

Consuming enormous quantities of calcium, folate, and iron, sabudana supplies strong bones that ensure the synthesis of healthy red blood cells and enhance blood circulation and nervous system functions. Cashews will provide a profuse amount of protein for muscle growth and cardamom powder is a decongestant antioxidant to improve respiratory health. Sabudana benefits for weight loss in several ways by providing you with all the essential nutrients and minerals to your body. Is Sabudana Good For Weight Loss? Sabudana is a high-carbohydrate food. It is also a good source of calories but low in protein and fat. If you want to lose weight, you need to create a calorie deficit that means burning more calories than you consume. Along with it sago can also be part of a healthy weight loss diet and is crucial to consume it in moderation. Sabudana for weight loss relies on what type of food you consume and how many nutrition elements you eat. Along with these, you also need to maintain a proper exercise regime. 

Sabudana can elevate insulin levels. The added sugar in its preparations may also contribute to overeating. You can also include Sabudana in your diet occasionally. Consuming a small portion of sabudana khichdi for weight loss with vegetables will let you achieve your weight loss goals. 

Wrapping It Up

Sabudana, the deceptive pearl-like grain that holds a treasure of benefits that can improve your health. It might seem just like a simple and nutritionless food but it is not. Its true potential lies within. Sabudana enhances overall well-being  and it nourishes your guts thereby supporting weight loss.

Sabudana weight loss recipe is convenient to make and is healthier for consumption. Saduna or tapioca  pearls may be well-known solely for their high calorie and starch content but they are in fact a wholesome food supplying numerous essential nutrients which includes Vitamin B, Calcium,Iron and other minerals as well as flavonoid, tannin and antioxidants. Also, these tiny white spheres will aid in digestion, supply instant energy besides preventing neutral tube defects in pregnancy and will enhance the nervous system operations. You can also add sabudana in your regular diet today and can consume it in measured portions.