Is Sabudana Good for Diabetes?

Sabudana, or sago, is one of those comfort foods that instantly reminds us of fasting days, Navratri meals, and mum’s quick fixes. It’s starchy, chewy, and blends beautifully with Indian spices. But if you’re managing diabetes, a question often pops up: Is sabudana good for diabetes?

Let’s find out.

Nutritional Value of Sabudana

Sabudana is a processed food made from tapioca root starch, and its primary component is carbohydrate (mostly starch). A 100g serving of cooked sabudana contains:

So yes, sabudana is energy-dense but with very few nutrients.

Types of Sabudana

In our local markets, sabudana comes in:

• Small pearls: Quicker to cook and often used in sweets or payasam.
• Large pearls: Common for khichdi or vadas.

Regardless of the size, the nutritional profile remains largely the same – high in starch and low in fibre.

Can you eat Sabudana if you have Diabetes?

When it comes to sabudana and diabetes, things get a bit tricky. Because sabudana has a high glycaemic index. That’s exactly what you want to avoid if you have diabetes.

So, why can consuming sabudana be dangerous for diabetes? What are the reasons? 

• • Quick glucose release: With no fibre or protein to slow digestion, it acts almost like sugar.
  • Lack of nutritional balance: It doesn’t offer enough proteins, minerals or fibre to support blood sugar management.
  • Often cooked with potatoes or fried: Which only adds to the carbohydrate overload.

So, now you understand, Who Should NOT Eat Sabudana?

• • People with diabetes (especially those with poor sugar control)
  • Those looking for weight loss
  • Anyone with gut issues, since sabudana offers very little fibre

What’s The Best Time To Eat Sabudana If You Have Diabetes?

If you must include sabudana in your meals, avoid consuming it late at night, as digestion slows down during this time.

Tips for Consuming Sabudana if you have Diabetes

Here’s how you can make sabudana slightly more diabetes-friendly:

1. Add fibre: Pair with veggies like carrots, beans, spinach, or sprouts.
2. Add protein: Toss in some peanuts, curd, or tofu to balance the glycaemic load.
3. Cook smart: Steam or sauté instead of deep-frying.
4. Watch portions: Stick to a small katori, not a full plate.

Sabudana Recipes for Better Blood Sugar Control

1. Sabudana Khichdi with Veggies and Peanuts: Use minimal oil, lots of colourful veggies, and a handful of roasted peanuts.

2. Sabudana Salad: Soak sabudana, mix with chopped cucumber, tomato, mint, and curd for a cooling dish.

3. Baked Sabudana Vada: Skip frying. Bake them with grated bottle gourd and crushed peanuts for a fibre boost.

Alternative Ingredients to Consider

Instead of sabudana, consider:

• Rajgira (Amaranth): High in protein and minerals.
• Samak Rice (Barnyard Millet): Great for fasting and diabetes.
• Kuttu (Buckwheat): Fibre-rich and better for blood sugar control.

These alternatives offer better nutritional value without spiking your blood sugar.

How Much Sabudana Should You Eat?

If you have diabetes and want to eat sabudana occasionally:

• Limit it to 1/2 cup cooked, max once a week.
• Balance it out with plenty of fibre, protein, and healthy fats.

So, is sabudana good for diabetes? The short answer is: Not really. It’s okay once in a while, in a small portion, and only if you balance it well with fibre and protein. Remember to check your blood sugar after you consume it. For regular meals, it’s smarter to pick healthier grains that nourish without spiking your sugar.

How We at Fitterfly Can Help You?

Managing diabetes doesn’t mean giving up everything you love, it means learning how to enjoy it the right way.

At Fitterfly, we guide you with personalised nutrition, activity tracking, and blood sugar insights so you can make smarter food choices, including how to fit favourites like sabudana into your plan safely. 

With expert-led support, real-time monitoring, and habit-building strategies, we’re here to help you live healthier, without confusion, guilt, or guesswork.

Join our 3000+ members who’ve already found success in managing their diabetes. 

Call us at 08068507599 for more details.