Craving sabudana khichdi in pregnancy? There is a list of foods to avoid during pregnancy, as they may hamper the development of the baby. So it is important to be aware of what food is being consumed. Sabudana during pregnancy is one such food the mom is concerned about. Is sabudana good for pregnancy? Now let us find out if we can eat sabudana in pregnancy.
Sabudana is a safe and nutritious food that can offer multiple benefits during pregnancy. It provides much-needed energy, is easy to digest, and supports hydration. Eating sabudana or sago during pregnancy offers a variety of minerals like potassium essential for both the mother and the developing baby. Whether you choose to eat sabudana in a savory dish or as a sweet treat, sabudana during pregnancy is safe, as long as it’s consumed in moderation.
What is Sabudana or Sago?
Sabudana or sago, is made from the starch-rich core of sago palm stems. Sabudana, being versatile, can be incorporated into a variety of dishes like khichdi, vada, and puddings, allowing you to enjoy different flavors and textures. The carbohydrate-rich sago during pregnancy can be used in various Indian dishes like sabudana khichdi and sabudana kheer.
Sabudanavada (a dish made from tapioca pearls, often mixed with vegetables, spices, and sometimes coconut). Sabudanavada can be a healthy snack when prepared properly during pregnancy. Sabudana is a common ingredient during fasting periods due to its ability to provide instant energy. It is also easy to digest, making it an excellent food choice for pregnant women with sensitive stomachs.
Is Sabudana Good for Pregnancy?
Yes, sabudana can be good for pregnancy when consumed in moderation.
- The high carb content of sabudana helps to stay energetic and feel fuller for longer. Pregnant women often need additional energy, especially during the second and third trimesters. So including sabudana in the second-trimester and third-trimester menus is a good idea.
- For pregnant women who are gluten intolerant or have sensitivities, sabudana is a gluten-free alternative.
Note: Portion control is crucial when consuming sabudana during pregnancy. While it’s a great source of energy, it’s also high in carbohydrates, which, if consumed in large quantities, can lead to spikes in blood sugar levels. This can increase the risk of gestational diabetes or contribute to excessive weight gain.
Nutritional Value of Sabudana
Sabudana is rich in protein and carbohydrates. Here’s a breakdown of the typical nutritional composition of 100 grams of sabudana. (1)
| Nutrient | Amount | Unit |
|---|---|---|
| Water | 11 | g |
| Energy | 358 | kcal |
| Protein | 0.19 | g |
| Total lipid (fat) | 0.02 | g |
| Carbohydrate | 88.7 | g |
| Fiber, total dietary | 0.9 | g |
| Calcium, Ca | 20 | mg |
| Iron, Fe | 1.58 | mg |
| Magnesium, Mg | 1 | mg |
| Phosphorus, P | 7 | mg |
| Potassium, K | 11 | mg |
| Sodium, Na | 1 | mg |
| Zinc, Zn | 0.12 | mg |
| Copper, Cu | 0.02 | mg |
| Manganese, Mn | 0.11 | mg |
| Selenium, Se | 0.8 | µg |
| Folate, total | 4 | µg |
| Choline, total | 1.2 | mg |
Amazing Health Benefits of Sabudana During Pregnancy
Sabudana during pregnancy can be a healthy choice when consumed in moderation. Following are some of the top health benefits one can reap from eating sabudana during pregnancy.
1. Fights Constipation
When you are pregnant, your digestive system slows down, and you tend to face many digestion-related issues. Due to its high fiber content, sabudana aids in digestion and helps in fighting constipation during pregnancy
2. Provides a Cooling Effect to the Digestive System
One of the best things about sabudana is its easily digestible nature. This is helpful for pregnant women who experience digestive issues such as nausea, acid reflux, or bloating. It’s light on the stomach and won’t cause discomfort. This makes it ideal for women who struggle with morning sickness during pregnancy.
3. Boosts the Energy Level
Sabudana is high in carbohydrates, which makes it an excellent energy source. During pregnancy, your body requires additional energy to support the growth and development of your baby. Consuming sabudana helps keep you energized throughout the day without putting too much strain on your digestive system. This can be especially beneficial for pregnant women who may experience fatigue or weakness.
4. Enhances Bone Strength
Sabudana also contains a small amount of calcium. Calcium is essential for the development of your baby’s bones and teeth. Ensuring that you get enough calcium during pregnancy supports your overall bone health. Calcium deficiency during pregnancy increases the risk of osteoporosis in the future. (2)
5. Helps to Prevent Birth Defects
Sabudana contains folate. Folate is very important for a healthy pregnancy. During pregnancy, the need for folate increases because it is essential for the baby’s growth and development. A folate deficiency can cause problems for both the mother (anemia and nerve issues) and the baby (neural tube birth defects such as spina bifida). (3)
[Read: Folic Acid the Friend From Day One]
6. Helps in Preventing Anemia
During pregnancy, the blood volume increases significantly. (4). If iron intake doesn’t increase accordingly, it can elevate the risk of developing anemia. Sabudana contains a moderate amount of iron, making it a good addition to a pregnancy diet. Pairing sabudana with iron-rich foods like leafy greens or lentils can help you meet your daily iron needs during pregnancy.
7. Helps to Bring Down Pregnancy-Induced Blood Pressure
Adequate intake of potassium during pregnancy is necessary to prevent muscle cramps, promote a healthy heart, and aid in the development of the baby’s nervous system. 100 gms of sabudana contains 11 mg of potassium. According to WHO, increasing potassium intake helps to reduce blood pressure and risk of cardiovascular diseases. (5)
Easy and Healthy Sabudana Recipes For the Expecting Mothers
Following are healthy and nutritious sabudana recipes to try during pregnancy. These are easy to prepare and have no strong or sharp taste or odor.
1. Sabudana Khichdi
Made with potatoes and peanuts, this sabudana dish is excellent for curbing hunger pangs during pregnancy. Sabudana khichdi in pregnancy can be eaten as a midday snack or even as a main meal. You can have this with a side of curd or green chutney for a better taste.
2. Sabudana Kheer
Craving a dessert? Sabudana kheer is an excellent way to satisfy your sweet tooth during pregnancy. It carries the goodness of sabudana, milk, and ghee. It is a guilt-free treat and tastes delicious hot and cold.
3. Sabudana Upma
This makes an excellent breakfast dish. It is easy to make and helps to start your day with an energy boost. To enhance its taste and flavor, you can squeeze in some lemon juice and add some coriander leaves for garnishing. This dish should be served hot.
The pregnancy phase requires a healthy diet not only for the mother but for the baby as well. This is the time when you must eat well and include healthy foods. Sabudana, a traditional Indian ingredient, has all the nutritional benefits for pregnant women. You can safely include this in your diet and enjoy the full benefits.
[Read: Is Cassava Roots (Tapioca) Safe During Pregnancy?]
FAQ’s
1. Can I Eat Sago During Pregnancy if I Have a Gluten Allergy?
Yes, you can. Some women develop gluten allergy when pregnant. Sago is naturally gluten free and a great option.
2. Will Eating Sago During Pregnancy Promote Hair Growth?
It might. Sago is rich in protein. Hair growth is generally very good during pregnancy. A combination of these two can definitely cause those tresses to grow out.
3. How Does Sabudana Help Against Birth Defects?
Sago is rich in folic acid. This is an essential nutrient for the neural development of the baby. Making sago a part of your pregnancy diet can indeed help your child.
4. Will I Gain Weight if I Eat Sago While Pregnant?
It depends on your body. Sago is rich in carbohydrates and can add some weight. However, many women gain a lot of weight during pregnancy. So it can be the sago or just pregnancy.
Read Also: Is It Safe To Take Suji/ Semolina During Pregnancy?
Reference
- FoodData Central Food Details, Tapioca, pearl, dry – https://fdc.nal.usda.gov/food-details/169717/nutrients
- Tihtonen K, Korhonen P, Isojärvi J, Ojala R, Ashorn U, Ashorn P, Tammela O. Calcium supplementation during pregnancy and maternal and offspring bone health: a systematic review and meta-analysis. Ann N Y Acad Sci. 2022 Mar;1509(1):23-36 – https://pmc.ncbi.nlm.nih.gov/articles/PMC9298950/
- Greenberg JA, Bell SJ, Guan Y, Yu YH. Folic Acid supplementation and pregnancy: more than just neural tube defect prevention. Rev Obstet Gynecol. 2011 Summer;4(2):52-9. – https://pmc.ncbi.nlm.nih.gov/articles/PMC3218540/
- Soma-Pillay P, Nelson-Piercy C, Tolppanen H, Mebazaa A. Physiological changes in pregnancy. Cardiovasc J Afr. 2016 Mar-Apr;27(2):89-94 – https://pmc.ncbi.nlm.nih.gov/articles/PMC4928162/
- World health organisation – https://www.who.int/tools/elena/interventions/potassium-cvd-adults
