For many families across India, sabudana is more than just food—it’s a comfort dish, a fasting essential, and a nostalgic reminder of home-cooked meals. Whether it appears as soft khichdi or crispy vadas, it’s often seen as a gentle, harmless option. But some health experts now suggest that this familiar ingredient may not be as innocent as it seems.
According to medical professionals, sabudana is mostly starch, which means it behaves in the body much like refined sugar. One doctor explains on social media that although many people assume it’s a nutritious choice, sabudana offers very little in terms of protein, fibre, or vitamins. With nearly 90% of it made up of carbohydrates extracted from the cassava root, it provides quick energy but not much else to support long-term health.
Another concern raised by experts is its high glycemic index—above 70—which causes blood sugar levels to rise rapidly. Regularly consuming foods that create such spikes can strain insulin levels over time, making it important to understand how often and how much sabudana is eaten.
That doesn’t mean sabudana must be avoided completely. Doctors suggest that pairing it with yoghurt, peanuts, or plenty of vegetables can help reduce the impact it has on blood sugar. These additions add protein, good fats, and fibre, making the dish more balanced.
Still, caution is advised for certain groups. People who are diabetic or working to manage their weight may find frequent sabudana consumption harmful, as its high starch content can make it harder to keep blood sugar and calorie levels stable.
Sabudana may remain a beloved part of Indian cooking, but understanding its nutritional reality can help us enjoy it in a healthier, more mindful way.
