Sabudana For Weight Gain: 5 Health Benefits Of This Powerhouse
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Sabudana, also known as sago or tapioca pearls, is a versatile and nourishing food item that serves as a staple in many cuisines across the globe. Though commonly used for fasting and religious purposes, this gluten-free starch extracted from the cassava root offers a wealth of health benefits when consumed regularly.  

Composed almost entirely of digestible carbohydrates, as per the National Library of Medicine, sabudana is an excellent source of long-lasting energy. Just a 1⁄4 cup serving contains nearly 30 grams of carbohydrates and only 130 calories, making sabudana an ideal food for active individuals seeking to refuel their bodies and restore glycogen stores after exercise. Beyond its high carbohydrate content, sabudana is also rich in B vitamins like folate, thiamine, and riboflavin, which are essential for energy production, brain health, and red blood cell formation.  

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Does it help with weight gain?    

Sabudana, also known as tapioca pearls, is an excellent food choice for those looking to gain weight in a healthy way. Made from the starch extracted from the cassava root, sabudana is nearly pure carbohydrates with little fat or protein. This starchy food is often used to break religious fasts because it is so easily digested. As per the National Library of Medicine, the high carbohydrate content makes sabudana an ideal weight-gain food, providing calories without unnecessary fats. 

Compared to other starchy foods like rice or potatoes, sabudana is quite low in calories by volume, so large portions can be consumed. By choosing nutritious, high-carb foods like sabudana over fatty foods, the weight gained is more likely to be lean body mass rather than excess body fat. Moderation is still key, but adding sabudana to the diet can help boost calories to promote weight gain in a heart-healthy way.  

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Health Benefits Of Sabudana  

Energy Source  

Sabudana, also known as sago, is a starch-based food that provides a high amount of carbohydrates and calories. Due to its high calorie and carb content, sabudana can provide the body with a boost of energy. According to the National Library of Medicine, consuming sabudana helps combat fatigue and tiredness, making it an ideal snack or light meal when you need an energy lift. The carbohydrates in sabudana are broken down into glucose, which can be used for fuel by the body and brain. Whether eaten before a workout, before a long day at work, or when you need a pick-me-up, sabudana is an excellent food for increasing your energy levels. The calories and carbs make it a nutritious choice when your body and mind need an extra dose of fuel.  

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According to a study by the National Library of Medicine, sabudana is a gluten-free ingredient, meaning it does not contain the protein gluten found in grains like wheat. For those with gluten intolerance or celiac disease, sabudana is a safe, reaction-free food option. Going gluten-free provides health benefits including promoting healthy weight gain, boosting energy levels, eliminating bloating, and reducing joint pain and inflammation. With its pleasant chewy texture and mild flavour, sabudana makes an easy, nutritious substitute for gluten-containing grains.  

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Improves Digestion  

Sabudana, also known as tapioca pearls, is a unique food that offers many digestive benefits. Made from the starch extracted from cassava roots, sabudana is rich in dietary fiber, which can promote healthy digestion in several ways. The fibre in sabudana helps add bulk to stool and improves regularity, making it useful for relieving constipation, as per a study by the National Library of Medicine. It also helps feed the good bacteria in the gut microbiome, supporting overall digestive health. Additionally, the fibre absorbs water in the digestive tract, which helps provide a feeling of fullness and prevents bloating. With its mix of soluble and insoluble fibre, sabudana can support digestion from start to finish, from easing elimination to improving nutrient absorption.   

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Reduces Blood Pressure  

Sabudana is a food item that is rich in potassium, which can help lower blood pressure. Potassium helps balance sodium levels in the body, which helps relax blood vessel walls and lower blood pressure. For those with blood pressure over 120/80 who are otherwise healthy, increasing potassium intake through foods like sabudana is recommended. Sabudana is easy to add to the diet by including it in dishes like khichdi, vadas, and upma. Adding more sabudana and other potassium-rich foods to the diet can be an effective lifestyle change to help lower blood pressure.  

Promotes Strong Bones  

Sabudana, also known as tapioca pearls, is a nutritious food that can provide many health benefits. According to the National Library of Medicine, one key nutrient sabudana contains is calcium, an essential mineral for building and maintaining strong bones. Calcium helps strengthen bone density and mass, reducing the risk of developing osteoporosis later in life. The pearls can be easily incorporated into breakfasts, snacks, desserts and other dishes. Overall, sabudana is a simple way to boost your calcium intake for better bone strength.