Does Sabudana Benefits in losing weight also??
Sabudana, also known as tapioca or sago pearl, is a starch extracted from tapiocal roots and processed into pearl-shaped spears. Sabudana benefits are uncountable,but some, we will discussing today.
It contains a large amount of carbohydrates, making it a quick energy booster. Due to its neutral taste, it can also add texture to bread and soups without affecting the taste.
Sabudana is satisfying, which is why starch is sometimes consumed on fast days in some cultures. It is one of the ingredients in dishes like Sabudana Khichdi, which consists of sabudana, potatoes, sugar, and peanuts.
Since sabudana can increase satiety, you can eat it when trying to lose weight. But this starch is not always the best option to lose weight. In fact, it can lead to weight gain.
What is Sabudana?
To understand why sabudana benefits include other things but not weight lose, it is important to understand what it is.
Sabudana is a type of carbohydrate like potatoes, bread, rice, and pasta. Carbohydrates provide the body with energy, which is why these foods are important to any diet. But you should eat carbohydrates in moderation, especially when trying to lose weight.
Sabudana benefits you limit your intake of carbohydrate-rich foods and high-calorie foods.
Sabudana nutritions makes it falls into the “high carb” and “high calorie” category, as it contains many calories per cup.
According to information provided by the USDA, one cup of sabudana nutritions:
- Calories: 544
- Carbohydrates: 135 grams
- Fiber: 1.37 grams
- Protein: 0.29 grams
- Fat: 0.03 grams
- Calcium: 30.4 mg
- Iron: 2.4 mg
- Magnesium: 1.52 mg
- Potassium: 16.7 mg
Sabudana benefits losing weight?
If you are trying to lose weight and are looking for ingredients to eat regularly, then sabudana is not an ideal option.
Weight loss involves reducing your portions and eating low-calorie foods to create a calorie deficit. Eating foods and ingredients that keep you satisfied longer will help you achieve this goal.
If you feel full and satisfied, you are less likely to overeat.
In this sense, consuming sabudana may seem like a good option, especially since it is consumed during times of fasting.
But this plan could backfire due to the risk of overconsumption.
This starch is not eaten alone. It’s an additive in recipes, so it can be difficult to gauge how much you’re actually eating.
Due to the high-calorie nature of sabudana benefits for weight gain, eating more than you think can hamper your weight loss efforts and possibly cause weight gain.
And since sabudana is high in carbohydrates, instead of feeling full longer, the extra sugar can make you hungrier.
Carbohydrates are known to cause insulin levels to spike, and when insulin spikes, some people feel hungry and eat more.
Eating more fat and protein helps control hunger. Unfortunately, sabudana contains less of both nutrients.
Health benefits of consuming sabudana
Although starch is not an ideal option for weight loss, but sabudana benefits for weight gain and health are there. for example:
1- A source of energy
As a high calorie and carbohydrate food source, sabudana benefits quick energy boost. This helps you feel less tired and gives you the energy to propel you during your workout.
One study looked at the use of tapioca pearls and soy protein to improve endurance during moderate intensity cycling exercises.
The researchers found that Sabudana and soy supplementation increased the cyclists’ endurance by 84 percent, compared to placebo, and delayed fatigue.
2- Gluten free
Another sabudana benefit of eating it is that it does not contain gluten, which is a protein found in cereals.
If you have celiac disease or gluten intolerance, eating gluten can cause:
- stomach ache
- Unexplained weight loss
As a gluten-free ingredient, you can eat sabudana without them reacting.
3- Improves digestion
Sabudana also contains dietary fiber. This contributes to a healthy digestive system and helps improve problems such as bloating, constipation, and indigestion.Sabudana benefits for health are many.
4- Increase weight gain
While it may not be beneficial for weight loss, sabudana benefits weight gain.
It is high in carbohydrates, but low in fat, making it a healthy option for gaining weight. It helps you avoid the harmful effects associated with eating a lot of fat, such as an increased risk of heart disease.
5- Lowers blood pressure
Sabudana benefits include BP issues also ,it is also a source of potassium, containing approximately 16.7 milligrams per cup.
According to a 2005 study, short-term potassium supplements may have a blood pressure lowering effect.
In fact, the American Heart Association (AHA) recommends increasing potassium through diet if your blood pressure is above 120/80 and if you are otherwise healthy.
Aim for no more than 4,700 milligrams of potassium per day. Potassium helps the body eliminate excess sodium through urination, which relieves pressure on the blood vessels.
6- Strengthens the bones
Sabudana is also a source of calcium, which increases bone strength. Taking calcium can reduce the chance of developing osteoporosis.
How much should you eat?
Although sabudana is not a great source for weight loss, it is possible to lose weight while taking it. The key is moderation.
Losing weight means creating a calorie deficit. In other words, you must burn more calories than you eat. A 3,500 calorie deficit equals 1 pound of fat loss.
If you eat sabudana while losing weight, don’t eat it every day as sabudana benefits does not include weight lose. As a suggestion, you can limit yourself to no more than one and a half cups per serving.
It is also important to increase physical activity and burn extra calories.
Good exercises can include:
- To run
- Do sport
Try to get at least 30 to 60 minutes of moderate intensity activity 3-5 days a week.
Alternatives to eating Sabudana
If you want to lose weight, consider other alternative foods as well.
You don’t need to completely stop eating carbohydrates to lose weight, but you do need to watch what you eat.
Some carbohydrates are better for weight loss than others because they are full of satiety, high in dietary fiber, and low in sugar. The options include:
- Whole wheat pasta
- Brown bread
- Black beans
- An Apple
- Wheat bran
In addition to eating the right kinds of carbohydrates, eat more fruits and vegetables that are lower in calories.
Eating more protein also helps with weight loss efforts, in addition to eating healthy fats in moderation. Healthy fats include:
- Peanut butter
- Fat fish
The bottom line
Sabudana is a starch and sabudana benefits may not include weight lose that is commonly included in breads, sauces, and soups as a thickener or to add texture.
It can provide an energy boost and offer other health benefits, but it’s also high in calories and carbohydrates, so it’s not the best option for weight loss.
If you eat sabudana, eat it in moderation and be sure to increase your physical activity to burn off the extra calories.