Sago, also known as Tapioca Pearls (Hindi: Sabudana), is a popular source of carbs in most parts of the world. It is a kind of starch taken from tropical palms and is an important source of energy. Sago is widely grown in countries like Malaysia, Indonesia, Papua New Guinea, and The Philippines.
Sago can be obtained in two forms, flour, and pearls. The flour is a pure starch source, while the pearls are a mixture of water and starch, partially heated. It is not as nutritious but contains a small amount of fat, protein, and fiber.
The nutrition content per 100 Gms of Tapioca Pearls are:
- 332 Calories
- Less than 1 gram of protein
- Less than 1 gram of fat
- 83 grams of Carbohydrates
- Less than 1 gram of Fiber
- A minimal amount of Zinc
Apart from the nutritional benefits, we have listed some health benefits of Tapioca pearls, making it an important part of people’s daily diet in some countries. Along with it, we have mentioned a tasty yet easy recipe using Sabudana.
The Amazing Benefits Of Sago:
1. Sago contains plenty of antioxidants
Antioxidants help improve immunity, reduce inflammation, and reduce the risk of several heart diseases. Sabudana consists of high levels of polyphenols, which perform as antioxidants in your body. These polyphenols like tannins and flavonoids neutralize free radicals, which are harmful molecules, causing cancer and heart diseases.
Tapioca pearls consist of a high concentration of these antioxidants that help reduce radical damage and low cholesterol levels.
2. Sago contains a large amount of resistant starch
Sago is mostly starch, with a minimal amount of other minerals and vitamins. However, 7.5 % is resistant starch. This type of starch passes undigested through your digestive system. In terms of benefits, resistant starch helps in reducing blood sugar levels and improves digestion. In some, it also results in a reduced appetite. It is quite helpful for diabetic patients, as well.
Resistant starch feeds the healthy bacteria in your gut as it reaches the colon undigested. The bacteria then, in turn, break down the resistant starch and produce short-chain fatty acid compounds.
3. Sago reduces the risk of heart diseases
The risk factors of heart diseases are high blood cholesterol and triglyceride levels. Sago intake helps in reducing cholesterol and triglyceride levels, in turn reducing the risk of heart diseases.
Sabudana has high amylose content, which is a type of starch that takes longer to digest. These are linear chains that take a long time to break down and release sugar at a controlled rate, improving the overall cholesterol and blood fat levels and improving blood sugar.
4. Improves exercise performance
Research state that an overall improvement in exercise performances was observed in people who take Sago. It helps in increasing endurance levels. Mostly, Sabudana offers these benefits because it is a quick and easy source of carbohydrates.
5. Helps in weight gain
Tapioca pearls or Sago increase weight as they contain large amounts of calories and carbohydrates. So if you’re looking to increase your weight, sago is one of the best food items to include in your diet. For every 100 grams of tapioca, there are approximately 80 grams of carbs and around 300 calories. Eating an increasing amount of calories will lead to weight gain. So if you’re looking to increase your weight, Sago is for you.
6. Helps in muscle growth
Although low on Protein, Sago is a good source of protein for vegetarians. It helps in muscle growth, repairing damaged cells and tissues. It also acts as comfort food, giving the right amount of physical strength. Sago can be taken as a pre and post-workout snack.
Sago Khichdi\Sabudana Khichdi Recipe
You will need:
- 2 cups of soaked Sago
- 3 tbsp of oil
- 1 tsp of mustard seeds
- Few curry leaves
- Few salted\unsalted peanuts
- 1 cup chopped vegetables according to your liking
- 1 tsp of red chili powder
- 2 tsp of coriander powder
- 1 tsp of sugar
- 1 tsp of lime juice
In a non-stick pan, take some oil and shallow fry the peanuts. Remove the peanuts from the oil and crush them. In the same oil, add the vegetables along with mustard seeds and curry leaves. After sautéing, add salt and all the remaining ingredients, mix well, and let it cook. Finally, add Sago and crushed peanuts, cook for a while. Your dish is ready to be eaten!
Also check out: Benefits of coriander for good Health