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Is Sabudana Good For Weight Loss?: Know It's Benefits

Plate of sabudana vada, lemon and curd | is sabudana good for weight loss

Sabudana For Weight Loss

Sabudana, also known as tapioca pearl or sago, is a starch derived from tapioca roots and processed into pearl-like spears.

It has a high carbohydrate content, making it a quick energy booster. Because of its neutral flavour, it may also be used to add texture to bread and soups without altering the flavour.

Because sabudana is filling, it is sometimes eaten during fasting days in various cultures. It's used in meals like sabudana khichdi, which is made with sabudana, potatoes, sugar, and peanuts.

So, let's look at whether sabudana is effective for weight loss.

If you're attempting to reduce weight and seeking healthy foods, sabudana isn't the best option.

To lose weight, you must reduce your meal portions and consume low-calorie items to establish a calorie deficit. Eating meals and substances that keep you fuller for longer helps with this objective.

You're less prone to overeat if you're full and content.

In this sense, eating sabudana may seem to be a decent option, particularly when it is consumed during fasting seasons.

However, because of the danger of overconsumption, this strategy might backfire.

This starch is not consumed on its own. It's more of an ingredient in dishes, so it's tough to know how much you're consuming.

You might consume sabudana to help you lose weight since it increases fullness. However, this starch is not always the greatest option for weight reduction. Sabudana causes weight gain.

And, since sabudana is strong in carbs, the added sugar may make you feel hungry rather than fuller for longer.

Carbohydrates are known to raise insulin levels, and as insulin levels rise, some individuals get more hungry and eat more.

Eating extra fat and protein helps to keep hunger at bay. Sabudana, alas, contributes less of both of these nutrients.

Is Sabudana Healthy?

Yes, sabudana is an excellent source of energy, is simple to digest, and helps to avoid constipation. It's high in carbs and has a cooling impact on the body. Sabudana khichdi with veggies and peanuts is a nutritious alternative for pregnant ladies.

Sabudana calories

Sabudana is classified as "high-carb" and "high-calorie," since it includes a lot of calories per cup.

According to the United States Department of Agriculture, one cup of sabudana contains

  • 544 calories
  • Carbohydrates 135 g 
  • Protein: 0.29 g 
  • Fiber: 1.37 g
  • Fat: 0.03 g
  • 30.4 milligrams of calcium
  • Iron content: 2.4 mg
  • Magnesium (1.52 mg)
  • Potassium (mg): 16.7

4 Sabudana benefits for female

1. Increases bone strength

The calcium in sabudana is beneficial during pregnancy. It also aids in the treatment of osteoporosis by restoring optimal bone density throughout menopause.

2. Good Skin

Females benefit from sabudana because of its anti-oxidants and amino acids, which promote good skin.

3. Prevents hair loss

A sabudana hair mask enriched with coconut oil helps delay the onset of greying and thinning hair by slowing the shedding process.

4. Treatment for dandruff

Sabudana's antifungal and antibacterial characteristics support scalp health when applied as a herbal paste to a dandruff-prone scalp. It cures damaged scalp while also offering dandruff treatment.

Recipe of sabudana for weight loss

1. Sabudana Khichadi

Here is a recipe for sabudana khichdi that will offer you the proper combination of flavour and health, as well as help you lose weight:


  • 1 cup sabudana (soaked)
  • 1/2 cup moong daal (soaked for at least 1.5 hours)
  • 2 boiled potatoes 
  • 1/4 cup roasted peanuts
  • 1 tsp jeera
  • 1 red chilli
  • 1 tsp black pepper
  • Salt according to taste
  • 1 to 2 tbsp ghee
  • Lemon juice to taste

How to prepare:

  • Soak the sabudana granules in water for 2 hours after thoroughly washing them to eliminate excess starch. 
  • Before cooking, strain the water through a strainer and let it dry for 30 minutes.
  • Begin by heating ghee in a kadhai and adding jeera and red chilli.
  • Fry the mixture until the jeera seeds crackle, then add the boiling potatoes, salt, and black pepper to taste.
  • Cook till the soaked moong dal softens in the mixture.
  • Cook for 5 minutes after adding the soaking sabudana to the mixture.
  • Before serving, add the roasted peanuts and lemon juice to the mixture and whisk for at least 2-3 minutes.

2. Sabudana Kheer

No dinner is ever complete without a delectable dessert, and what could be better than a bowl of delectable, creamy kheer?! This very simple and quick kheer recipe, prepared with soaked sabudana and boiled with milk, sugar, cardamom, and saffron, is a fantastic Indian dessert to make for any occasion, and the best thing is that it can also be included in your fasting meals during festival seasons.

How to prepare:

  • Soak Louki in water after grating it.
  • Soak the sabudana for one hour.
  • Combine Water, grated squeezed Lauki, and Jaggery in a saucepan. Prepare it.
  • Continue to cook until a clear texture forms.
  • Boil Milk with Rose Water, Bay Leaf, and Green Cardamom in a separate pan.
  • Boil for 15-20 minutes after adding the soaked Sabudana.
  • Remove the Bay Leaf and Cardamom from the Milk and combine them with the cooked Louki.
  • Transfer to a bowl and top with Almond Slivers and Raisins. Allow cooling before refrigerating. Serve chilled.

3. Sabudana Vada:


  • Sabudana
  • Potatoes
  • Roasted Peanuts

How to prepare:

  • Soak Sabudana for at least 4 - 6 hours or overnight. Then move to a colander to drain any remaining water. Allow it to air dry for 15 to 20 minutes to remove any extra moisture.
  • Boil the potatoes and let them cool fully.
  • Dry roast the peanuts, stirring constantly. Remove from the pan and place on a dry dish after roasted and aromatic. Allow it to cool for 15 minutes. Then roughly pound it using a mortar and pestle, a rolling pin and board, or a mixer grinder.
  • Make a big bowl. Boil and mash the potatoes. And then add the remaining ingredients. Mix all of the ingredients well to form a dough-like structure. Then, using oiled hands, mold a lemon-sized roundel into a disc.
  • Warm the oil. Then, one by one, drop the sabudana Vada. Make a batch of 5 - 6 vadas or fritters, depending on the size of the vadas or fritters. Avoid overcrowding the pan or kadhai.

Sabudana vs Wheat

Sabudana is gluten-free and a suitable replacement for wheat flour and cereals. This carb-rich diet aids in the formation of vital fat tissues and bone regeneration. Because sabudana is abundant in calories and carbs, it aids in weight growth. Wherein wheat contains gluten.

Take Away

Sabudana is a starch that is widely seen in our meals as sabudana khichdi or kheer.

It not only gives you more energy, but it also lowers your risk of heart disease and may assist with diabetes. However, since it is heavy in calories and carbohydrates, it is not the ideal option for weight reduction.

If you consume sabudana, do it in moderation and make an effort to burn surplus calories by increasing your level of exercise.


1. Can we eat sabudana daily?

It is not recommended that persons on a weight loss plan eat sabudana regularly since it is high in calories and carbs.

2. Is sabudana good during periods?

One bowl of Khichdi may be consumed to avoid excessive bleeding during menopause and endometriosis. They may take it once a week or on the "fourth or fifth day of periods if bleeding continues to be heavy."

3. Is sabudana good for hormonal imbalance?

It helps women maintain hormonal equilibrium.

Specially useful in cases of - 1. Hot flushes 2. Excessive bleeding that lasts for many days 3. Excessive testo levels


1. Tapioca, pearl, dry