Sabudana, a popular fasting ingredient and a common feature in Indian kitchens, is widely regarded as a light and healthy food. Whether in khichdi, vada or kheer, many households treat it as a harmless and easily digestible option. But a Delhi-based specialist has raised concerns about its nutritional value, calling its reputation misleading.
In a video shared on November 20, Dr Shubham Vatsya, gastroenterologist and hepatologist at Fortis Hospital, Vasant Kunj, Delhi, said sabudana is far from the “superfood” many believe it to be. “Parents might not like this, but sabudana is not as harmless as it seems,” he said. “Under the guise of this ‘sabudana,’ we are essentially consuming refined sugar. Medically speaking, sabudana is not a superfood. It is pure starch, derived from the cassava root, containing about 90% carbohydrates, with almost zero protein, fibre, or vitamins.”
Dr Vatsya also highlighted its impact on blood sugar levels due to its high glycemic index. “Sabudana also has a high glycemic index, over 70, which almost immediately causes a blood sugar spike. Frequent consumption can impact insulin levels,” he warned.
Despite the concerns, Dr Vatsya said sabudana can be included in the diet if paired with the right ingredients. “If you pair it with yoghurt, peanuts, and plenty of vegetables, these combinations can help balance the glycemic load of sabudana,” he explained.
However, he cautioned that certain groups should limit or avoid frequent consumption. “If you are diabetic or overweight, eating sabudana regularly can be harmful to your health,” he said.
His remarks have sparked renewed discussion about sabudana’s place in Indian diets, especially during fasting periods when it is often consumed without much thought to its nutritional composition.