Sabudana is a popular food during vrats such as Ekadashi and Navratri fasting, when rice and wheat-based dishes are avoided. Available as small pearl-like globules, sabudana is originally extracted from the root vegetable cassava or tapoika. And this gluten-free ingredient is widely used in India to make delicious dishes like khichdi, idli, kheer, vada, fritters, etc. Sabudana or sago pearls are a popular food during fasting as they provide large amounts of energy to people who refrain from consuming grains such as wheat or rice for several days. Since Navratri fasting starts from October 15, 2023, people who want to lose weight will want to know whether sabudana is good for weight loss and whether sabudana-based dishes can be eaten during weight loss diet. So let’s find out:
What are sabudana pearls made of?
Sabudana or sago pearls are extracted from the starch of the tapioca root, also known as cassava or kappa (South Indian). Cassava is a root vegetable such as potatoes, taro, and yams. Cassava roots are ground to obtain milk, which is then processed into small spheres using machines.
8 most popular sabudana-based dishes:
1. Sabudana Khichdi: It is made with sabudana, peanuts, potatoes and various spices.
2. Sabudana Kheer: A sweet dessert made from sabudana cooked with milk and sugar and flavored with cardamom and saffron.
3. Sabudana Vada/Fritters/Pakoras: Fried patties made with soaked sabudana, mashed potatoes and spices. It is often served with chutney.
4. Sabudana Thalipeeth: A famous Maharashtrian dish made of soaked sabudana mixed with spices, herbs and grated potatoes, flattened and cooked into a pancake-like shape. Also read: “Can dahlias help you lose weight?”
5. Sabudana Tikki: Fried tikki or cutlet made with a mixture of sabudana, mashed potatoes and spices. It is often served as an appetizer.
6. Sabudana Papad: Thin and crispy papad made from sabudana. It is often served as a side dish or snack.
7. Sabudana Paratha: A paratha stuffed with a mixture of sabudana, potatoes and spices.
8. Sabudana Salad: A light and refreshing salad made with soaked sabudana, cucumber, tomatoes and various herbs squeezed with lemon juice.
Is sabudana good for weight loss?
Actually no, sabudana is a calorie-dense, carbohydrate-rich food that is also not particularly nutritious. Also, don’t forget that one cup of sabudana has over 500 calories, so you can easily get a lot of calories in one meal. Sabudana does not contain many nutrients and therefore does not fit into a calorie-deficit balanced diet where eating only sabudana-based dishes may be deficient in other beneficial nutrients. Additionally, sabudana is also not considered a good option if you want to reduce carbohydrates and calories, and can actually make you gain weight if consumed regularly. In conclusion, avoid sabudanas as they have no real weight loss benefits. During fasting, you can include sabudana as a “part” of a dish such as khichdi, rather than eating the entire sabudana-based dish. Other safe options during fasting that also help you lose weight during Navratri are available at: Lati Beauty Diet’s Speed Slim Plan. Please check it.
Happy fasting and feasting everyone!
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