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Sabudana Benefits: Can Tapioca Pearls Boost Your Health?

Ms. Ayesha Nasir

2 min read

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Sabudana, those pearly white, tiny spherical pearls, are more than what meets the eye. Despite their small size and unpretentious appearance, these bite-sized balls are considered a super-food that can benefit your health in many different ways. To know more about sabudana benefits, nutrition facts, and more, keep reading!

What Is Sabudana?

Sabudana are small, white, spherical balls obtained from the roots of the Cassava plant (Manihot esculenta). Also known as tapioca pearls, they are highly nutritious and used as a staple food in Indian cuisine. Popular dishes that are made from sabudana include sabudana kheer, pakoda, vada, khichdi, seekh kebab, etc.

Sabudana Benefits

Following is a list of the top benefits of sabudana:

1. Energy Rich

Sabudana is full of energy, as it is high in carbohydrates and protein, providing the body with ample amounts of nutrients, such as iron and potassium, making you feel energized.

2. Aids Bone Health

Calcium is usually associated with strong bones. You would be surprised to know that sabudana is also a rich source of calcium, contributing to healthy and strong bones.

3. Improves Digestion

Having stomach problems? Try sabudana! This super-food is full of dietary fibers that ease bowel movements and promote healthy metabolism. Sabudana can hence be a great option for people with digestive issues such as diarrhea.

4. Gluten-free

Sabudana is an excellent addition to a healthy, gluten-free diet. For people with gluten allergies or gluten intolerance, sabudana can be an ideal diet option as it is naturally gluten-free.

5. Helps Control Blood Sugar Levels

Sabudana may also help lower blood sugar levels, proving to be an superb food alternative for people with diabetes. It contains plant chemicals like tannins, polyphenols, and phytates that decelerate digestion and slow down glucose absorption.

6. Promotes Healthy Weight Gain

Sabudana also promotes healthy weight gain. It is high in calories and essential nutrients, making it a fantastic addition to the daily diet of those underweight or facing difficulties in gaining weight.

7. Reduces Blood Pressure

Sabudana may also help lower blood pressure. This can immensely benefit people who have problems related to high blood pressure (hypertension). Sabudana contains potassium which helps reduce blood pressure by relaxing the walls of the blood vessels.

8. Supports Heart Health

As previously discussed, sabudana is rich in potassium, which not only reduces blood pressure but also lowers the risk of heart disease and stroke. It is also free from cholesterol, so people with heart disease and related problems can consume it easily. However, it is recommended that you consult your healthcare provider to know whether sabudana is safe for you to eat.

9. For Beautiful Skin and Hair

When it comes to skin and hair health, sabudana can be your ally as well. It possesses remarkable moisturizing properties that can help you deal with skin and hair problems such as dandruff, dark spots, and acne.

10. Natural Detox

Consumption of sago pearls or sabudana contributes to enhanced health by flushing out harmful toxins from the body. This way, sabudana can act as an organic detox and promote overall wellbeing.

11. Anti-Inflammatory Properties

Sabudana can provide anti-inflammatory benefits as well. It contains tannins known for their anti-inflammatory properties, which can also aid in wound healing.

12. For A Healthy Pregnancy

For young and expecting mothers, sabudana offers several benefits. It can contribute to hormonal balance and boost milk production as well. Remember to always refer to your gynecologist before consuming sabudana if you are nursing or pregnant.

13. Sabudana For Anemia

Sabudana contains ample resources of iron which can benefit people with anemia. Low hemoglobin levels can affect your productivity and make you feel weak or fatigued. Consuming sabudana ensures the body has an adequate amount of iron to function normally.

14. Sabudana For Babies

Sabudana is a healthy food containing a balanced amount of carbohydrates, protein, fibers, and starch. It can be given to babies to promote their health and wellbeing while assisting in healthy weight gain.

Sabudana Nutrition Facts

According to the U.S. Department of Agriculture, one cup of sabudana contains the following nutrients:

Type Of NutrientAmount
Carbohydrates135 g
Fiber1.37 g
Protein0.29 g
Fat0.03 g
Calcium30.4 mg
Iron2.4 mg
Magnesium1.52 mg
Potassium16.7 mg

Sabudana In English

Sabudana is known as tapioca pearls in English. Sabudana is made from the edible starch extracted from the roots of the Cassava plant. This edible starch is known as tapioca. It is obtained by processing tapioca through cleansing, crushing, and finally shaping the starchy liquid into tiny white balls, hence the name tapioca pearls.


To summarize, sabudana, also known as sago dana or tapioca pearls, is a fascinating superfood with several health benefits. Notable sabudana benefits are that it provides energy, boosts heart health, promotes healthy weight gain, aids bone health, and alleviates digestive issues. It also acts as a natural detox to promote overall health and well-being. Try this incredible food on its own, or add it to your favorite dishes to make them healthier and more nutritious!

Disclaimer: The contents of this article are intended to raise awareness about common health issues and should not be viewed as sound medical advice for your specific condition. You should always consult with a licensed medical practitioner prior to following any suggestions outlined in this article or adopting any treatment protocol based on the contents of this article.

Ms. Ayesha Nasir
Ms. Ayesha Nasir - Author Ms. Ayesha Nasir is a very well known dietitian and nutritionist in Lahore thanks to her numerous television appearances and a stellar reputation. She has appeared on City@10 as an expert guest numerous times and is also currently regularly seeing new patients.

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