Sabudana in Pregnancy: Nutritional Benefits and Other Advantages

What is Sabudana or Sago?

1. Origin

Sabudana is also called Saksak, sahu or rabia in countries of Tropical regions. They are quite famous in Asian countries.

2. Nutritious value

Sago or sabudana in pregnancy 3rd trimester is a nutritious and edible starch form that is considered a healthy alternative to other starches such as rice. They are rich in vitamins and minerals. Sabudana can be eaten in various styles such as a snack, a main course, or even a dessert.

3. Confused with tapioca

Tapioca is often confused with sago. However, they are both different. Sago is derived from a variety of tropical palm trees and is an edible form of starch. However, tapioca is a starch made from cassava roots. Tapioca is used mainly in Indian-style cooking.

4. Versatile

Sabudana during pregnancy has been considered versatile in its use as you can create so many recipes with them. They are easy to cook and taste great also. They are beneficial because of their endless benefits.

5. Benefits for babies

Babies will benefit from Sabudana as it has all the characteristics necessary during the time of birth and development, such as bone development(bone strength and bone density), muscle growth, immunity system development, providing enough energy, etc.

Is Sabudana good in pregnancy?

First of all, you have to construct a diet plan full of nutritious food items and safe for your baby's health. The below-mentioned points highlight the fact that sabudana is pregnancy is healthy or not:

1. Rich in essential nutrients

Sabudana, also known as Sago, is one such item that is famous as a fast item which is a healthy derivative of starch. Starches only provide stored energy, but sabudana is that form of starch that provides carbohydrates in addition to vitamins like Vitamin C, Vitamin B complex, etc. you also receive minerals such as iron, calcium, potassium, and even magnesium.

2. Good for digestion

If you incorporate sago into your diet, you can replace it with Maida or all-purpose flour and create endless dishes from it. The most crucial feature of Sabudana is that it helps in the digestion of food and gets easily digested as well.

3. Portion control is crucial

Since sabudana comes in two forms, i.e., powder and pearls, you can create whatever dish you want to.However, women who have diabetes may avoid sago for consumption as it has a high content of carbohydrates. It could increase calories and make you gain weight, or you can limit the portion of sago you eat and create such a diet chart that incorporates intake of sabudana in pregnancy with some exercise or yoga.

Nutritional Content of Sabudana during Pregnancy

People usually eat Sabudana during fasting periods. They make an excellent substitute for wheat and wheat products especially for those who are suffering from coeliac disease and satiate your hunger. Sabudana is rich in the following elements below

1. Proteins

Proteins are an essential element for the baby's cell growth or cell generation.

2. Carbohydrates

Carbohydrates is essential for the baby since they can derive energy to carry out involuntary processes of the body. Carbohydrates act as stored energy.

3. Vitamin B complex

Sabudana is an excellent source of vitamin B complex also

4. Potassium

Potassium is necessary for the regulation of blood pressure. Therefore, controlling blood pressure is essential to avoid any diseases in the heart.

5. Calcium

Calcium during pregnancy is necessary for bone health.

6. Magnesium

It is an essential element as it helps increase the bone density for the baby and the mother.

7. Iron

Iron is essential during pregnancy due to increased demands.

8. Essential Amino acids

They are a big part of sabudana, which are necessary during the birthing process.

Sabudana or sago has the entire necessary features needed for pregnant ladies and their babies. Therefore, you can add them to your diet and you can even eat them as snacks or proper lunches.

Top 12 Sabudana Benefits in Pregnancy

Any phase during expectancy like sabudana in pregnancy 2nd trimester benefits are numerous, and you will not regret adding this item to your food diet.

1. The nutrient content is abundant

As we read above, there are loads of nutrients such as essential vitamins and minerals present in Sabudana, which help develop the baby's body.

2. Provides a calm environment in the body

Women often complain about burning sensations in their stomach or feelings of discomfort, which can be cured easily by Sabudana as it improves digestion.

3. Tackles birth deformities

Consuming sabudana in pregnancy 1st trimester can help prevent any deformities. This is because it has Vitamin B complex and folic acid that plays an essential role in fetal development.

4. Help in enhancing everyday performance

Since you are provided with vitamin C, Vitamin B complex, and other vital nutrients, women can also boost their daily routine by inculcating Sabudana in their diet.

You may also like: Which Food items to Include & Avoid During Third Trimester of Pregnancy for optimum nutrition?

5. Facilitates muscle gain

Sabudana has a good store of protein in them and can help in the growth of muscles that can be good for your body as well as the baby.

6. Suitable for the growth of the baby

A baby can receive all the essential elements of development with Sabudana and facilitate healthy growth of their body.

7. Helps improve digestion

Women experience constipation very frequently during pregnancy. More so when the expected date is approaching Sabudana in pregnancy 3rd trimester can serve as a digestive remedy and cool down the stomach from all the heat the body is creating for the baby.

8. Reduces issues caused by free molecules

These pretty pearl-shaped food can neutralize the effect of diseases caused by free molecules in the body. This is because they are full of antioxidants that are powerful enough in conquering diseases.

9. Improves Immunity

If the number of free molecules increases, it could lead to cellular damage and cause severe diseases like cancer and cardiovascular diseases. Since Sago is high in tannins and flavonoids, they increase immunity and reduce inflammation.

10. Helps in strengthening bones

Sabudana is an excellent source of calcium that can help strengthen the bones of the baby and the mother. The presence of magnesium also helps in increasing bone density and reducing the chances of osteoporosis.

11. Helps in Regulation of Blood pressure

Since Sabudana is rich in potassium, they help control blood pressure and help have a healthy flow of blood. A healthy flow of oxygenated and deoxygenated blood means that your pressure is controlled, and the chances of stroke or heart attack are less than usual.

12. May reduce the heart disease risk

Sabudana also reduces cholesterol and triglyceride levels, which means that there is less chance of harboring a heart disease. Amylose is a type of starch that is responsible for controlled pressure levels. When the body digests amylase, it releases sugar which improves cholesterol levels.

Also read: Guide: Following A Vegetarian Diet During Your Third Trimester Of Pregnancy

The right way of eating Sabudana during Pregnancy

Sabudana in pregnancy can be a great choice albeit you know the right way to incorporate it in your meals. Here's how you can take it:

1. Multiple dishes

You can prepare a lot of dishes with sabudana because it is really versatile. For example, you can create snacks with it, such as papadTikki, or you can make desserts with it, such as sabudana ki kheer or Sabudana halwa.

2. Main course option

You can even make lunch and dinner with sabudana, such as sabudana sabzi combined with aloo and chapati. Sabudana is a staple of the Indian household and is eaten during fasting times.

3. Different forms

You can even add peanuts and vegetables with sabudana to make your dish more nutritious. You can use sabudana in two forms: Powder or pearls.

4. Soak it before use

The powder form is generally easy to use if you're making dough from it. However, whereas pearls make great papads and tikkis, you have to soak them first to use them. So soak them overnight before using them in water.

Conclusion

Now that we have studied every aspect of Sabudana or Sago, it is safe to say that sabudana in pregnancy is the best addition to your food diet because of their quintessential benefits. However, you have to take care of the portion size you eat since they are high in carbohydrates and may lead to some weight gain in your body. Also, you must purchase sabudana available in grocery markets since they sell processed sago.

The unprocessed sabudana or sago is poisonous in nature, and you can experience liver damage, vomiting and even death in some rare cases.Therefore, we can conclude that sabudana bought from the markets is safe to consume and can be converted into a variety of dishes. Therefore, their benefits are endless and help the baby in healthy development.

References

1. Raman, R. (2019). What Is Sago, and Is It Good for You? https://www.healthline.com/nutrition/sago#intro.www.Healthline.com

2. Williamson, C. S. (2006). Nutrition in pregnancy. Nutrition Bulletin, 31(1), 28–59.

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