Is Sabudana Good for Weight Loss

TLDR

• Sabudana is high in calories as it contains 376 calories in 100 grams.
• Sabudana is high in starch and low in protein and fiber.
• Sago is not a good option for weight loss, rather if not consumed in moderation it can lead to weight gain.
• Sago when combined with other protein and fiber rich food can create a nutritious dish which can be consumed in moderation.

Sabudana Calories

There are 376 kcals in one small cup, 100 grams of sago. The calories in a sago depend on its serving size or quantity in grams¹.

Download the HINT app and track your calories consumed from sago.

Is sabudana good for weight loss?

Sabudana, also known as Sago is a traditional food product of India made exclusively from fresh wet cassava starch².

According to a study, consumption of sago in meals increases plasma glucose as its main source of starch. Consuming sago during heavy exercise is good as it provides an energy source³.

Sabudana is not a good option for weight loss as it provides only carbohydrate food value, and is low in protein, vitamins and minerals⁴.

Sabudana is not a good option for weight loss, on the contrary, if not consumed in moderation, it can lead to weight gain as it is high in carbohydrates and starch.

It's important to remember that weight loss requires a combination of lifestyle changes and a balanced healthy weight loss diet. 

For better control of your diet, use the Hint app to change your lifestyle by improving your eating habits and physical activity level.

Preparing sago recipes along with other fiber and protein rich food ingredients can make the dish nutritious. Such recipes can be consumed in moderation. Let’s learn a few recipes which can be consumed in moderation even when on a weight loss diet.

Sabudana Benefits

1. Reduces Cholesterol Levels

According to a study, it was found that both the serum total cholesterol and atherogenic index in the rats fed gelatinized sago starch showed a tendency to decrease when compared with those of rats fed gelatinized tapioca starch⁵.

2. Good source of Energy

In a study, it was seen that cyclists who were fed with sago porridge performed better and with good energy levels even in a warm humid environment⁶.

3. Improves Immunity

Sago is high in polyphenols like tannins and flavonoids that function as antioxidants in your body. 

According to a study, it was found that mice fed with sago rich diet had more antioxidants and less damage from free radicals⁷.

How is sabudana made

Sabudana production involves a meticulous step process, commencing with the harvesting of cassava plant roots and concluding with the packaging phase. 

Cassava roots are harvested and cleaned properly. Starch is extracted from peeled roots which then undergoes filtration to remove impurities. That liquid is then left drained after 6-8 hours leaving behind solid products for drying. Dried granola like substance is steamed for moisture adsorption. In this way sago is created which is packed and distributed to retailers.

Sabudana recipes for weight loss

1. Sabudana Khichdi

One small cup of sabudana khichadi contains 138.5 kcal of calories. Out of these, 75.2% is from carbohydrates, 3.4% is from protein and 21.4% is from fat.

Sabudana khichadi is a good source of fiber, potassium, copper, niacin, vitamin E, beta carotene, and an excellent source of vitamin C and vitamin D.

2. Sabudana upma

One small cup of sabudana upma contains 149.9 kcal of calories. Out of these, 74.5% is from carbohydrates, 3.1% is from protein and 22.4% is from fat.

Sabudana upma is a good source of vitamin E, niacin, and  beta carotene. It helps in improving muscle mass, provides instant energy and boosts immunity.

3. Baked sabudana cutlet

One small piece of baked sabudana cutlet contains 54.1 kcal of calories. Out of these, 66.7% is from carbohydrates, 2.3% is from protein and 30.9% is from fat.

Baked sabudana cutlet is a good source of alpha-carotene, lutein, and an excellent source of beta carotene. It is a healthy alternative to fried cutlet.

Conclusion

Sabudana is a high source of starch and carbohydrates and low in protein and fiber, which is not a good option for weight loss.

Although it can be taken in moderation and along with other food rich in protein and fiber as alone sago can lead to weight gain.

Lifestyle changes including a proper workout routine with healthy and portion controlled food will result in fat reduction and weight loss.

For better control of your diet, use the Hint app to change your lifestyle by improving your eating habits and physical activity level.

If you are looking for guidance in following a weight loss diet, download the HINT app and subscribe to the instant weight loss diet plan. It helps you reduce your weight and BMI in a few months.

References

1. https://www.fao.org/3/y5432e/y5432e06.htm#bm06.1
2. Krishnakumar, T., Sajeev, M. S., Raju, S., A. Giri, N., Pradeepika, C., Kumaran, V. S., & Bansode, V. (2019). Engineering Properties of Different Commercial Grades of Sago (Sabudana). Current Journal of Applied Science and Technology, 38(3), 1–12. https://doi.org/10.9734/cjast/2019/v38i330358
3. Ahmad H, Singh R, Ghosh AK. Glycaemic & insulinaemic responses in men at rest following sago meal. Indian J Med Res. 2009 Aug;130(2):160-5. PMID: 19797813.
4. https://www.thepharmajournal.com/archives/2019/vol8issue9/PartA/8-7-122-422.pdf
5. Hirao K, Igarashi K, Fukuda H, Endo Y. Comparisons of effects of raw and gelatinized sago and tapioca starches on serum and liver lipid concentrations in rats. J Nutr Sci Vitaminol (Tokyo). 2000 Feb;46(1):7-14. doi: 10.3177/jnsv.46.7. PMID: 10868347.
6. Che Jusoh MR, Stannard SR, Mündel T. Sago supplementation for recovery from cycling in a warm-humid environment and its influence on subsequent cycling physiology and performance. Temperature (Austin). 2016 Apr 25;3(3):444-454. doi: 10.1080/23328940.2016.1179382. PMID: 28349084; PMCID: PMC5079217.
7. Hirao K, Igarashi K. Effects of sago starch content in the diet on lipid peroxidation and antioxidative enzyme activities in rats. J Nutr Sci Vitaminol (Tokyo). 2003 Feb;49(1):76-9. doi: 10.3177/jnsv.49.76. PMID: 12882401.