health benefits of sabudana (sago) are mainly in the carbohydrates it
provides. Also known as tapioca
pearls, sago is made from the starch
from the pith (center) of the sago palm stems. The commercial
production of sago is in the shape of small globules or pearls.
India, sago is used in puddings (payasam), in gruel or soup, and upma
dishes. In gruel form, it's a good alternative to carbonated drinks as
it gives energy without the added chemicals and artificial sweeteners.
Sabudana is full of starch or carbohydrates and is great for a quick
boost of energy,
and hence often served in India for breaking fasts during
religious festivals. Sago gruel is also great when you're sick because
it gives you quick energy and is easy to digest. According to Indian
medicine, sago and rice have a cooling effect on the system, hence sago
gruel is given if you have excess bile (caused by excess body heat).
Sabudana is extremely low in fat but also low in protein. As it's just
starch, other than the carbohydrates, nutrition-wise, sabudana does not
contain any minerals or vitamins and has very low amounts of calcium,
iron, and fiber. However, you can make up for this by
using other ingredients with it, such as milk for making sabudana
kheer/payasam/gruel or vegetables and peanuts for making sabudana
Sago powder can be used as a thickening agent in gravy dishes, and sago
flour can be used to make flat-breads. Sago can be made into vadas
boiled and sun-dried and made into pappadums.
For sabudana khichdi, wash and soak subadana in a
little water overnight (or for at least 5-6 hours), so the hard
globules can soften.
Once softened, you can store it in the refrigerator
for up to 3 days. When you want to use it, sprinkle a little water if
it looks dry, cover and leave it at room temperature for about 30
Add vegetables to sabudana to add more nutritional
value, flavor, and color.
For gruel and kheer (pudding), cook the sabudana in
water until translucent and spongy before adding milk.