Can You Add to Your Food regimen?- HealthifyMe



Sabudana, also referred to as tapioca pearl or sago, is a starch derived from tapioca roots. Its impartial style makes it a preferred ingredient for thickening liquids, soups, and sauces. Moreover, it provides texture to the bread, muffins, and different baked items. 

Sabudana might be cooked by roasting, boiling, or fermenting. Regardless of being a non-cereal carbohydrate, it’s extremely nutritious. As per USDA, it comprises calcium and energy-stimulating compounds. Nevertheless, sabudana is excessive in carbs. Therefore, individuals with diabetes in search of a wholesome meal ought to keep away from it.

Since diabetes causes blood sugar ranges to fluctuate, sufferers should modify their weight loss program and life-style to handle their situation. That’s as a result of both their physique could not produce sufficient insulin to control the blood sugar, or their cells could also be unable to answer the insulin the pancreas produces. Thus, this might result in additional well being issues.

Diabetic sufferers should pay attention to and keep away from meals that trigger elevated blood sugar ranges. For instance, it’s well-known that processed carbohydrates are dangerous for diabetes. But, they nonetheless have the choice of consuming sabudana, however solely sparsely.

Sabudana and Diabetes: The Connection

For these with diabetes, consuming sabudana might be dangerous due to its excessive carbohydrate content material. The starch in sabudana is shortly transformed to sugar, resulting in a spike in blood sugar ranges. Whereas this doesn’t imply that it’s completely off-limits, individuals with diabetes ought to be additional cautious when consuming meals excessive in carbohydrates. Furthermore, they could want to regulate their insulin dosage accordingly. 

Research present that sabudana has a excessive glycemic index (GI). Due to this fact, it’d hurt people with diabetes by sharply elevating blood glucose ranges. So, it’s essential to devour it sparsely. The glycemic index of sabudana is 67. So in the event you devour extra sabudana, it would spike the sugar stage. In a perfect state of affairs, diabetic sufferers ought to eat meals with a decrease glycemic index.

Can Diabetics Eat Sabudana?

Discovered in lots of Indian dishes, Sabudana is a well-liked selection for spiritual fasts. Though individuals with diabetes can incorporate sabudana into their meal plans, it’s clever to be aware of portion measurement and the way it will impression total carbohydrate consumption. 

Analysis has proven that resistant starch in meals can decrease the chance of colon most cancers. Sabudana is excessive in resistant starch. Moreover, it could actually assist stop constipation and assist handle weight. As well as, Sabudana’s excessive fibre content material prevents starvation pangs and cravings, making it simpler to withstand unhealthy snacks. Nevertheless, it’s important to notice that diabetic sufferers mustn’t overeat sabudana.

Seek the advice of with a HealthifyMe coach in the event you take into account incorporating sabudana into your weight loss program. They may help you consider your glycated haemoglobin ranges and decide the quantity of sabudana you possibly can safely devour.

The HealthifyMe Observe

Diabetes sufferers can take pleasure in sabudana even whereas following a low-carb weight loss program, however moderation is vital. Consuming sabudana sparsely will solely barely increase blood sugar ranges. It’s best to pair sabudana with low-calorie, high-fibre greens and good-quality protein like some dal or low-fat curd. Doing so will improve the overall fibre consumption and assist preserve blood sugar stability. Fibre slows down glucose absorption, thus avoiding drastic adjustments in blood sugar ranges.

Glycemic Index of Sabudana

The glycemic index (GI) measures how shortly meals impacts blood sugar ranges. Excessive GI meals are absorbed quickly into the bloodstream and might result in a big spike in blood sugar. In distinction, low GI meals digest slower, leading to a extra minor and gradual improve in blood sugar. 

The GI is rated on a scale of 0 to 100, with pure glucose having a rating of 100. Meals with a GI of 70 or larger are thought-about excessive, these with a GI of 56 to 69 are thought-about medium, and people with a GI of 55 or decrease are thought-about low.

Sabudana, also referred to as tapioca pearls, is a carbohydrate derived from the starch of the cassava root. It’s extensively consumed in India and different international locations world wide. Analysis has proven that the glycemic index (GI) of sabudana is between 60 and 70, which is taken into account medium to excessive.

The HealthifyMe Observe

It’s essential to think about extra than simply the Glycemic Index of meals when figuring out the way it will have an effect on blood sugar ranges. Serving measurement, different vitamins within the meals (like fibre, fats and protein), and the preparation impression how shortly it digests and impacts blood sugar ranges. Consequently, when deciding on meals, it’s important to have a look at its total dietary content material as an alternative of solely contemplating its GI.

HealthifyPro Tricks to Eat Sabudana for Folks with Diabetes

For these with diabetes, it’s best to keep away from sabudana as a lot as doable, however in the event you determine to have it every now and then, ensure that to take precautions.

Folks with diabetes ought to solely eat sabudana for breakfast or lunch as it’s excessive in energy and takes longer to digest. Nevertheless, it’s essential to bear in mind that it’s not nutritionally dense, because it comprises restricted quantities of protein, iron and calcium. Due to this fact, in the event you plan to eat it, just remember to train afterwards to burn off any further vitality and keep away from consuming it for dinner. 

Listed below are some suggestions for individuals with diabetes who need to embody sabudana of their weight loss program:

Monitor Portion Sizes

If in case you have diabetes, it’s important to be aware of your carbohydrate consumption. A ¼ cup of sabudana comprises 20 grams of carbohydrates, which is comparatively excessive. Due to this fact, try to be cautious about how a lot sabudana you devour. Moreover, to keep away from detrimental results, complement it with different vitamins.

Pair it with Protein and Wholesome Fat

The consumption of sabudana could cause a spike in blood sugar ranges because of its excessive carbohydrate content material. To assist stabilise this, one ought to pair sabudana with meals that comprise protein and wholesome fat, comparable to nuts, seeds, or yoghurt. It’ll decelerate the absorption of carbohydrates, serving to to maintain blood sugar ranges balanced.

Select a Wholesome Preparation Technique

Sabudana Wada, the Indian delicacy, could appear scrumptious, however frying provides additional energy and fat to the dish. As an alternative of frying sabudana in oil, strive boiling or roasting it for a more healthy preparation. Additionally, keep watch over the substances that you just use.

Monitor Your Blood Sugar Ranges

Monitoring blood sugar ranges is crucial in diabetes care, particularly when consuming meals excessive in carbohydrates. A Steady Glucose Monitor (CGM) is a contemporary know-how that may assist with this. The machine sticks to your arm and connects to your cellphone, telling you the instant impact of any meals in your blood sugar. For instance, utilizing a CGM, you possibly can exactly measure the impression of 1 serving of sabudana in your blood sugar ranges.

Seek the advice of a Registered Dietitian or Nutritionist

If in case you have diabetes and are fascinated by incorporating sabudana into your weight loss program, it’s advisable to hunt professional recommendation. Seek the advice of a healthcare professional, like an authorized dietitian or diabetes educator, on the right way to embody it in your meals. A registered nutritionist at HealthifyMe can let you know how a lot to have and construct a nutritious and balanced consuming plan.

Sabudana Khichdi Recipe for Diabetes

Diabetic sufferers can make the most of sabudana khichadi. Nevertheless, the excessive sugar content material in sabudana desserts could not swimsuit individuals with diabetes. As well as, one ought to at all times keep away from fried sabudana, because it will increase the extent of unsaturated fat within the blood.

Khichdi is a superb choice for consuming sabudana as it’s straightforward to digest. Due to this fact, it doesn’t worsen indigestion signs in these with a weak digestive system. Moreover, a calorie-dense snack is a superb supply of vitality, so these with diabetes could profit from consuming it earlier than bodily exercise, comparable to train or a stroll. Moreover, because of its excessive vitality content material, khichdi may help with weight reduction.

Sabudana Khichdi Recipe

Here’s a recipe for Indian sabudana khichdi that’s appropriate for individuals with diabetes:


  • Sabudana (tapioca pearls): 1 cup
  • Water: 1 cup
  • Capsicum diced: 1 (can go for spinach/cabbage/inexperienced beans/carrot)
  • Peanuts, roasted: ¼ cup
  • Combine sprouts: ½ cup
  • Inexperienced chilli, minced: 1
  • Cumin seeds: ½ tsp
  • Mustard seeds: ¼ tsp
  • Turmeric powder: ¼ tsp
  • Salt to style
  • Oil or ghee: 1 tbsp
  • Contemporary cilantro, chopped (optionally available): 2 tbsp


  • Rinse the sabudana in chilly water till the water runs clear. 
  • Soak the sabudana in a cup of water for not less than 2 hours or till the sabudana is comfortable and translucent.
  • Warmth the oil or ghee in a pan over medium warmth. 
  • Add the cumin and mustard seeds, and allow them to sizzle for a couple of seconds till aromatic.
  • Add the inexperienced chilli and turmeric, and stir for a couple of seconds. Add chopped veggies and sprouts. Stir fry for 5-7 minutes or till comfortable.
  • Drain any extra water from the soaked sabudana, and add it to the pan. 
  • Stir to coat the sabudana with the spices.
  • Add the peanuts and salt to style. Stir to mix every thing properly.
  • Cut back the warmth to low, cowl the pan, and cook dinner the khichdi for 10-Quarter-hour, often stirring, till the sabudana is cooked and the khichdi is heated by.
  • Garnish with recent cilantro, if desired. Serve the sabudana khichdi scorching.

The HealthifyMe Observe

Soaking sabudana in a single day will increase its dietary content material, making it a wonderful selection for a various meal. To get essentially the most out of sabudana, mix it with greens and good-quality protein for a balanced and nutritious meal.


Sabudana is a superb supply of gluten-free carbohydrates that may enhance vitality. Nevertheless, when you’ve got diabetes, consuming an excessive amount of of it might be detrimental to your well being. Extreme ingestion of sabudana could result in hyperglycemia and indigestion. Due to this fact, anybody who’s pregnant, nursing, have uncontrolled diabetes or has thyroid circumstances ought to seek the advice of a doctor earlier than consuming sabudana. The doctor can advise modifying insulin and organising meals to keep up blood sugar ranges.

Although sabudana just isn’t a superfood for diabetes, it’s nonetheless a wealthy supply of instant vitality. Consuming it sparsely and serving it alongside fibre-rich greens is crucial to keep up wholesome blood sugar ranges.

The Supporting Sources

1. U S Division of Agriculture

2. GLYCEMIC INDICES OF DIFFERENT CASSAVA FOOD PRODUCTS | Ogbuji, C.A.1 & David-Chukwu, N.P.2 | Division of Meals Science and Know-how, Abia State Polytechnic, Aba1 | Division of Hospitality Administration Know-how, Abia State Polytechnic, Aba2

3. Newcastle College. “Most cancers examine: Main preventive impact from resistant starch in individuals with Lynch syndrome.” ScienceDaily. ScienceDaily, 26 July 2022.

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