Sabudana, also known as sago, is a pearl extract derived from the tapioca plant. It grows naturally in Asia, South America, and Africa. Because of its high-calorie content, it is eaten as a fast meal throughout Pakistan. Diabetes sufferers have elevated blood sugar levels; thus, they require diets high in fiber and healthy carbs to lower sugar levels. Sabudana is safe for consumption by those who have diabetes because it is a necessary source of carbs and aids in digestion. Let’s study up on the sabudana benefits for diabetes.

What is sabudana?

Sabudana is a form of starch derived from the cores of certain tropical palm stems.

Complex carbohydrates, or stars, are made up of several linked glucose molecules. Your body uses one form of sugar, glucose, as an energy source.

The sabudana palm tolerates a wide range of soil types and grows swiftly. A sago palm’s starch content ranges from 220 to 1,760 pounds (100 to 800 kg).

There are two primary forms in which it can be bought: flour or pearls. The pearls are tiny sago balls that are formed by combining starch with water and then heating them slightly, whereas the flour is made entirely of starch.

For people following restricted diets, sabudana, which is naturally gluten-free, is a wonderful alternative to wheat-based flour and grains in baking and cooking.

Is sabudana good for diabetes?

People without diabetes can enjoy sabudana benefits without worrying about their blood sugar levels; however, those who have the disease should be more conscious of the carbohydrates they consume, especially if they are using insulin.

However, this does not necessarily imply that sabudana is off-limits to those who have diabetes. 

Sabudana eating regularly may cause elevated blood sugar levels. Moderation is the key. Meals in moderation will only result in a slight rise in blood sugar.

Eating sabudana with low-calorie, high-fiber veggies is recommended. Because fiber reduces blood sugar spikes and decreases the absorption of glucose, it helps you consume more fiber overall and maintain stable blood sugar levels.

Nutritional Value of Sabudana

One cup of sabudana has:

• Calories: 544
• Carbohydrates: 135 g
• Fiber: 1.37 g
• Protein: 0.29 g
• Fat: 0.03 g
• Calcium: 30.4 mg
• Iron: 2.4 mg
• Magnesium 1.52 mg
• Potassium: 16.7 mg

Glycemic Index of Sabudana

Sabudana has a glycemic index of 67. It is not in a high or low position. It could somewhat affect blood sugar levels when eaten in large amounts. The main foods in a diabetic’s diet should be low on the glycemic index.

Sabudana Benefits for Diabetes

1. Cardiovascular Health

Sabudana contains potassium, which is fundamental to managing blood pressure. Sabudana’s low salt content makes it an excellent choice for heart health.

2. Digestive Health

Fiber and some sugars, along with water, help maintain a balance between the amount of nutrients absorbed by the digestive tract and the amount of waste expelled.

Additionally, it is gluten-free, which is essential for those who have a dietary sensitivity to gluten. Hence, sabudana helps prevent constipation and maintain nutrition in people with celiac sickness (gluten intolerance).

3. Osteoporosis

The main component of our bones is calcium. It aids in the growth of new bone. Osteoporosis associated with aging may cause weak bones in the elderly with diabetes. When sabudana is used in moderation, it can strengthen bones and guard against osteoporotic fractures.

4. Energy source

Sabudana is a high-calorie food because of its high carbohydrate content. Carbohydrates are transformed into calories, which provide energy when consumed. Sabudana may be beneficial for diabetics before an exercise or walking session. Sabudana has a lot of simple carbohydrates and starches, which the body can quickly digest to produce glucose when needed for energy. It also supports tissues’ and cells’ biological processes. 

Sabudana is regarded as the perfect dish to eat after fasting for a considerable amount of time because of this.  Sabudana is another food you can eat to make up for lost energy after working out. It will assist in avoiding any headaches, dizziness, exhaustion, etc. brought on by low energy.

5. Weight loss

Sabudana is a good option for people who are overweight or obese and find it difficult to lose weight because it contains very little fat. Sabudana may aid in weight control, and diabetes may contribute to weight gain.  It has a high satiety rating and prolongs the feeling of fullness. 

Things to keep in mind before consuming sabudana

• Every food has a glycemic index, which is a measure of how much sugar or carbs it contains and how it affects blood sugar levels after eating. Generally speaking, a food is considered low-sugar-producing if it has a pH of less than 55. With a glycemic index of 67, sabudana is in the medium glycemic index range of 55–69. 

• Sugar and glucose are produced from the carbohydrates in sabudana, which raise blood sugar levels. Insulin and other chemicals in the body help control blood sugar levels when consumed in moderation. Before using sabudana, people with insulin insufficiency should speak with a doctor or dietician.

• Fiber aids in controlling how the intestines work during digestion and the removal of waste from the body.

• Additionally rich in calcium, which aids in the formation of bone tissue, is sabudana.

• Due to its 358 kcal content, sabudana is a quick energy source during fasting times and when the body is under stress.

Risks of overconsumption

If sabudana is consumed in excess, it might result in hyperglycemia and indigestion. Before ingesting sabudana, anyone with uncontrolled diabetes, thyroid issues, pregnancy, or nursing should speak with their doctor.

While it might not be a superfood for diabetes, sabudana is a great source of rapid energy and has a decent amount of nutrients.

Those who have diabetes, however, should follow their doctor’s advice and consult with their dietician, nutritionist, and diabetes care team to find out how much food is safe for them to eat.

Conclusion

Sabudana, a gluten-free and low-fat component popular in Pakistani cuisine, offers various sabudana benefits and can be a healthy addition to a diabetic diet if used in moderation. Portion control is crucial because of the high carbohydrate content, which may alter blood glucose levels. Sabudana can be used to help control blood sugar levels when combined with sources of fiber and protein. 

For individualized guidance on incorporating sabudana into your diabetes diet, make an appointment and speak with our healthcare professional.

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