Sago pearls or tapioca pearls are delicious starch produced from the cassava plant. The useful part of the cassava plant is root. In Hindi, it is known as Sabudana. Sabudana in english known as sago pearls. This plant is now cultivated around the world. This plant was first cultivated in South America. It is also extracted from the spongy center of sago palm stems (Metroxylon sagu) and it is in the form of starch. Here, we will talk about sago health benefits and side effects.
What is sabudana?
Sabudana is actually a form of tapioca. It is also known as cassava root. Its a starch that is extracted from cassava roots, which is then processed to form spherical pearls that may vary in size.
In North-East Brazil it is known only as cassava. But in the world, it is also known by other names like Sago. The root of this plant is about 1-2 kg and it is brown. Its pulp is rich in white color and carbohydrate.
Tapioca is considered to be a juicy plant. It is a member of the Euphorbiaceae family, and its scientific name is Manihot esculenta. In India, sago balls are mostly used to make papad, kheer, and khichdi. It is also used to make soup and other things too thick.
Tapioca balls are enjoyed all over the world. Sago is an essential source of carbohydrate, vitamins, minerals and organic compounds. In this, saturated fats, cholesterol and sodium are found in very small quantities.
It is a rich source of protein and dietary fiber. In addition, Sago pearls have some vitamin B-complexes, including pantothenic acid, folic acid, and B6, as well as iron, manganese, calcium, copper and selenium.
Sabudana nutritional information: 100 grams of refined sago provides 86 grams of carbohydrate, 1 gram of protein and 1 gram of fat.
By consuming one cup of this you can get about 45% of your daily requirement of carbs. Its very beneficial for hair and skin.
Sago benefits for weight gain
Most people worry about being thin and fit, but many people find options to increase healthy weight. Being overweight can also be dangerous like obesity but sago provides a quick and easy way of increasing weight in a fast and healthy way.
Its high carbohydrate content (1 cup tapioca = 45% of daily requirement of carbohydrate) implies that you can add weight and calories to your diet without unstable cholesterol or saturated fat.
Most of these come in the form of carbohydrate sucrose. Tapioca is an ideal choice for many people who need to gain more weight, especially after illness, injury, surgery or eating disorder.
Also Read: Health benefits of whole grains
Tapioca pearls benefits for blood circulation
Iron is one of the most valuable minerals present in sago. It is essential for the normal functioning of the human body and its most important role is in the formation of new red blood cells.
Iron with copper increases the number of red blood cells in the body, preventing anemia and its related conditions.
Also Read: Yoga poses for high blood pressure
Sabudana benefits in pregnancy
Children born with birth defects can be traumatic for parents, so if possible it is necessary to stop it. Tapioca has a significant amount of B-complex vitamins, which includes folic acid, which is directly connected to reduce the possibility of neural tube defects in babies.
Sago is an effective medicine for the good health of the newborn child. If a pregnant woman consumes sago, there will be proper development of the child.
Tapioca balls for digestion
Sago pearls contain properties of the dietary fiber. Fiber is good for improving many conditions directly within the human body. Fiber adds bulk to the stool, which helps in passing the stool through the digestive tract, which helps in the destruction of severe problems like constipation, swelling, intestinal pain and colorectal cancer.
Apart from this, fiber helps in promoting cardiovascular health by scraping extra cholesterol on the walls of arteries and blood vessels, thereby eliminating atherosclerosis and ending problems related to heart attack and stroke.
Sabudana is a good source of protein
Protein is an essential element for human health. While many people get proteins from meat, fish, chicken and dairy products. But among other sources, vegetarians are always looking for new ways to stay healthy and full of protein.
As you probably know, protein is a healthy building block of life. Therefore, sago is a great option for vegetarians because it provides sufficient amounts of protein.
So this can lead to good physical activity, muscular development & growth, treatment and other necessary activities, as usual, if you include sago in your diet regularly.
Also Read: Side effects of protein overdose
Sago health benefits for bones
Tapioca is a rich source of vitamin K, calcium, and iron, which play an important role in the protection and development of all bones.
Along with aging, the bone mineral density is reduced, resulting in osteoporosis, osteoarthritis, general weakness and lack of flexibility. If tapioca is taken regularly it can preserve and develop our bones.
Tapioca for brain development
Vitamin K properties are also important for our mental health. It has been observed that Vitamin K can reduce the chances of developing Alzheimer’s disease by stimulating neuronal activity in the brain.
Alzheimer’s is often due to lack of activity or mental stability; Vitamin K keeps the nerve path active and busy and free from free radicals which can cause brain tissue breakdown.
Sago is good for high blood pressure
Sago also has potassium, which is another essential mineral for the human body. Potassium is a vasocilator, which means it reduces the stress and anxiety of blood vessels and arteries.
This can increase blood flow to parts of the body, which can reduce stress on the cardiovascular system. This means a decrease in atherosclerosis and low blood clotting possibilities.
In addition, potassium is important for fluid balance in the body and it can increase metabolic efficiency and energy. Therefore, people who have high blood pressure problem, it is appropriate for them to consume sago.
Sago for high Energy
Carbohydrates are the source of our energy because simple sugars like sucrose are divided into usable energy. However, things like saturated fats and cholesterol are full of energy; but they also force us to gain weight.
A large amount of carbohydrate in the tapioca available without the negative cholesterol and saturated fats. That’s why the level of energy will be higher and you will not feel hungry too.
Side effects of Sago (Sabudana)
Despite the many benefits of eating sabudana or tapioca in different forms, it is important to remember that cassava can be very poisonous if it has not been cooked properly.
Cassava produces cyanide, which is a very poisonous compound for humans. So when you buy sago from a shop, it is completely healthy.
Apart from this, tapioca contains a lot of carbohydrate and calorie content. If you are trying to lose weight, it will not be the best food to include in your diet.
Is sabudana good for diabetic patients?
If you are diabetic patient than we advice you to avoid this because it is converted to glucose fairly rapidly. But it is an energy booster being rich in Carbohydrates, Starch, proteins, & vitamin ‘c’. So if you need instant energy than it can be consumed in little quantity if diabetes is under control. You can make a khichdi of sabudana and eat.
Sago or Sabudana is full of energy and minerals. We have covered all sago health benefits and side effects. Include it in your daily diet to get all the benefits and stay healthy.