Sago: a healthy supplement in diet

Sago: a healthy supplement in diet



Sago is a starchy substance that is derived from the center of various palm tree species.The pith inside the trunk is taken out and dried to make sago granules is ground into fine powder.It is most widely used in New Guinea,where it goes by other names such as sago and rabia.

Sago is often produced commercially in the form of “pearls” and it is traditionally boiled with water or milk to make to make sweet sago pudding. the palm tree grows quickly and can tolerate wide variety of soil. A single sago palm can contain 220–1,760 pounds (100–800 kg) of starch

Nutrition Facts:

Sago contains a high level of calories and it is very high in carbohydrates.Sago contains a moderate amount of iron and low levels of potassium,calcium and copper.There are also traceable amounts of vitamins,folic acid and various other B-family vitamins.

Health benefits of sago:

Weight gain:

Meanwhile if anyone of you are recovering from an extended injury or illness, sago can be an excellent and inexpensive way to gain weight.

Lowers blood pressure:

Also sago contains potassium which helps to address blood pressure concerns. Potassium functions as a vasodilator which means it can relax tension in the blood vessels and open them up.

Improves digestion:

However it contains a small amount of fiber and it helps to speed up the digestive process and helps to re balance the bacterial environment in the gut.

Boosts bone mineral density:

However the mineral content in sago is limited, there are small amounts of copper, iron and calcium. These can help in the creation of bone tissues, which can strengthen bone mineral density, prevents the inflammation throughout the body.

Reduces neural tube defects:

For instance it contains moderate levels of folic acid and it helps to prevent the occurrence of neural tube defects in infants.

Improves nerve function:

However sago is able to improve the functioning of nervous system.

Side effects:

Above all if you are trying to lose weight it will not be the best food to include in your diet.

Fun facts of sago:

Firstly, sago is actually a form of tapioca.It is also known as cassava root.
Secondly, in North-East Brazil it is known only as cassava.
Thirdly, in India,sago balls are mostly used to make papad,kheer,khichdi.

North Indian Dish:

Sabudana Khichdi for fasting:


1.1 cup sago washed and drained
2.2 tbsp oil
3.1 tsp cumin seeds
4.3/4 boiled and peeled potato cubes.
5.Salt to taste
6.1/2 cup roasted coarsely powdered peanuts.
7.2 tbsp finely chopped coriander
8.2 tbsp finely chopped green chillies
9.5 to 6 curry leaves
10.2 tsp lemon juice
11.2 tsp sugar


1.Meanwhile combine the sago and 3/4 cup of water in a deep bowl ,mix well and keep aside to soak for 2 hours.
2.Also heat the oil in a pan and add the cumin seeds.
3.When the seeds crackle,add the potatoes,sago,salt ,peanuts,coriander,green chillies,curry leaves,lemon juice and sugar.Mix well and cook on a a medium flame for 2 minutes.
4.Lastly serve the hot sabudana khichdi with curd.

Nutrients Facts:

Nutrients Values
Energy 655 calories
Protein 9.7 g
Carbohydrates 86 g
Fiber 3.8 g
Fat 32g
Cholesterol 0 mg
Sodium 11.9mg

South Indian Dish:

Sabudana kheer for fasting


1.1/2 cup sago
2.4 cups full-fat milk
3.1/2 cup sugar
4.Pinch of saffron strands
5.1/2 tsp cardamom powder
6.1 tbsp ghee
7.2 tbsp chopped cashew nuts
8.1 tbsp chopped raisins


1.Firstly, combine the sabudana and 3/4 cup of water in a deep bowl and keep it aside for about 1 hour.
2.Also heat the milk in a deep pan and boil on medium flame for about 4 to 5 minutes.
3.After that add the soaked sabudana and mix well.Cook on a medium flame for about 12 minutes.
4.Similarly, add the sugar,saffron,cardamom powder and mix well.Cook on a medium flame for about 2 minutes.Switch off the flame and keep aside.
5.However, heat the ghee in a small pan,add the cashew nuts,raisins and saute on a medium flame for about 2 minutes.
6.Pour it over the prepared sabudana kheer and mix well.
7.Lastly serve warm or chilled.

Nutrients Facts:

Nutrients Values
Energy 316 calories
Protein 6.8 g
Carbohydrates 35.3 g
Fiber 0.1 g
Fat 13.2 g
Cholesterol 21.3 g

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