Myth or fact: Does sabudana help you lose weight?

If you are confused about whether or not sabudana helps you lose weight, we have you covered. Here's everything you need to know.
sabudana during Navratri
Does Sabudana help you lose weight? Image Courtesy: Adobe Stock
Arushi Bidhuri Published: 5 Mar 2023, 10:30 am IST
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In your pursuit to shed the extra kilos, you must have come across a gazillion things that are touted as the perfect remedy for weight loss. While not all ingredients work in your favour when it comes to losing stubborn fat, some can work wonders. Have you tried sabudana for weight loss? Let’s find out if it can help you lose weight or not.

Sabudana is a staple food during the fasting season in India. These tiny and translucent balls are commonly found in India and consumed almost in every part of the country. Also known as sago, tapioca, kappa, and javvarisi, it is believed to have been introduced by the Portuguese in India. Regardless of how it was first introduced in India, sabudana is used to create scrumptious recipes like khichdi, kheer, kababs and tikkis.

Is sabudana good for weight loss?

Sabudana contains a choke full of nutrients, but does it help you lose weight? While it may feel light on the stomach, it is not the best for weight loss. Ms Deepti Khatuja, Head of clinical nutrition at Fortis Memorial Research Institute in Gurgaon, Haryana, shares that sabudana does not help a person to lose weight. In fact, it helps you gain weight.

Also Read: Weight loss: 7 negative calorie foods you can add to your diet

sabudana for weight loss
Know if sabudana helps you lose weight. Image courtesy: Adobe Stock

There is not enough research to support the claims that sabudana or sago can help you lose weight. “But it’s good for gaining weight and if eaten in moderation, results can be good. It can lead to positive health outcomes,” says Khatuja.

Sabudana is also high in carbohydrate and low in fat, making it a healthier choice for weight gain. It can help avoid adverse effects associated with eating too much fat, such as the increased risk of heart disease, add the expert.

Sabudana is not just for weight gain

Yes, sabudana can be a good addition to your diet if you are someone trying to lose weight but it also contains abundant of other nutrients. It contains vital essential nutrients, including fiber, protein and calcium. Sabudana is gluten-free and can serve as an excellent substitute for wheat-based flour and grains. High in carbs, this food item helps in building essential fat tissues and bone repair, she adds.

Since sabudana is high in calories and carbohydrates, it helps in gaining some extra kilos if taken in excess amounts. Sabudana khichdi, when made with good amounts of vegetables or sago vegetable cutlets that are not deep fried, can be used a powerful nutrient dense meal or snack. Also, if replaced with unhealthy food like maida, fried or junk, it can help you not gain more weight and can be an effective option to fulfil your cravings for fast food, adds the expert.

Sabudana for weight loss
Sabudana for weight loss. Image courtesy: Adobe Stock

Other health benefits of sabudana

Not just weight gain, sabudana offers several other health benefits, including:

  • Improves digestive health
  • Strengthen bones and joints
  • Helps manage blood sugar levels
  • Good source of energy
  • Helps keep your blood pressure in control


Sabudana can be a good addition to your diet, but it will not benefit you if you are someone trying to lose weight. In fact, it helps you gain weight if eaten in moderation and combination with vegetables. The key to good health is eating a healthy balanced diet with regular physical activity for at least 30-45 minutes daily.

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About the Author

Arushi Bidhuri is a journalist with 7 years of experience in writing, editing, and conceptualizing story ideas across different genres, including health and wellness, lifestyle, politics, beauty, fashion, and more. Arushi has a strong connection in the industry that helps her write concise and original stories as she believes in working towards writing pieces that can enlighten people. ...Read More

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