Sabudana (Tapioca), 500g

Tapioca pearls, or sabudana, are made from the starch of the cassava root and are commonly used in fasting dishes like sabudana khichdi, vada, and kheer. Despite their popularity, sabudana is a pure starch with virtually no fibre, protein, or micronutrients. It digests quickly and offers very little satiety, often leading to sharp blood sugar spikes when consumed alone.

While tapioca pearls may hold cultural or culinary significance, we recommend limiting their use in daily diets. Here are a few ways to do this more mindfully:

• Use in moderation: Instead of making sabudana the bulk of the dish, use smaller portions and bulk up with vegetables, peanuts, or paneer

• Pair with protein and fat: Combine sabudana with curd, roasted peanuts, or tempered dals to improve satiety and reduce glucose spikes

• Switch to alternatives for everyday meals - for example, substitute with samak rice (barnyard millet) or little millet during fasts

• Avoid deep-frying: Air-fry or shallow-fry sabudana vadas using minimal oil to reduce the overall glycemic and fat load