Nutritionist Urges Caution with Sabudana During Navratri Fasting

Nutritionist Payal Kothari has raised concerns regarding the use of sabudana, or tapioca pearls, as a primary food choice during Navratri fasting. While sabudana is widely popular in India for fasting, Kothari emphasizes that it lacks nutritional value aside from its carbohydrate content. This insight is particularly relevant as many individuals seek healthy options while observing fasting traditions.

In an interview with HT Lifestyle, Kothari, an integrative nutritionist and gut health coach, outlined the composition of sabudana. She noted that it consists predominantly of simple carbohydrates, providing quick energy yet offering minimal essential nutrients. “A 100g serving of dry sabudana contains approximately 350 kcal but only 0.2g of protein and negligible micronutrients,” Kothari explained. This raises questions about its suitability as a staple during fasting, particularly considering its characterization as “empty calories.”

Understanding the Nutritional Profile of Sabudana

Sabudana is derived from the cassava plant and is notable for being gluten-free. Kothari pointed out that while it may be easier to digest compared to refined flour, both are ultimately low-quality carbohydrate sources. “Although sabudana is less processed and lighter on the digestive system, excessive consumption of either can be detrimental to health,” she stated.

Kothari outlined both the advantages and disadvantages of including sabudana in one’s diet. On the positive side, she noted that it is easy to digest, gluten-free, and can be a quick source of energy, especially beneficial for children and the elderly. However, the drawbacks include its high glycemic index, which can lead to rapid spikes in blood sugar levels. This may result in fatigue after meals and over time could contribute to weight gain or insulin resistance.

Healthier Alternatives for Fasting

Kothari recommends diversifying fasting foods to ensure a balanced intake of nutrients. She highlights several nutritious alternatives to sabudana that can be included in fasting diets:

– **Rajgira (Amaranth)**: Rich in protein, calcium, and iron; can be prepared as rotis or porridge.
– **Kuttu (Buckwheat)**: High in fiber and protein; it helps maintain energy levels and balance blood sugar.
– **Singhara (Water Chestnut Flour)**: Known for its cooling properties and high in potassium and minerals.
– **Sama/Samak (Barnyard Millet)**: A gluten-free grain alternative that offers protein and fiber.
– **Nuts, Seeds, and Dairy**: Incorporating options like almonds, walnuts, and paneer can enhance protein content and support gut health.

Kothari advises those who are fasting to avoid making sabudana the focal point of their meals. Instead, she suggests pairing it with protein-rich foods such as curd or nuts to mitigate the risk of sugar crashes. “Fasting, when approached correctly, can be deeply nourishing and beneficial for gut health,” she added.

As individuals prepare for the ongoing Navratri celebrations, Kothari’s insights serve as a reminder to prioritize nutritional balance. By diversifying fasting food choices, individuals can better support their health while enjoying traditional practices.

This article is intended for informational purposes and should not replace professional medical advice. The claims made herein are based on user-generated content and have not been independently verified by HT.com.