Patna: The nine-day festival of Sharadiya Navratri has begun, and people across the country are celebrating with devotion and joy. Many people observe fasts during these nine days and eat special foods that are light, nutritious and easy to digest. Sabudana, also known as sago, is one of the most popular choices during this time. From sabudana khichdi and vadas to kheer and snacks, this tiny pearl-like food is a favourite for fasting meals. It is packed with protein, magnesium, iron, fiber, zinc, and carbohydrates, which makes it a good source of instant energy.
But health experts say that sabudana is not for everyone. Some people can face serious health problems if they eat it while fasting. According to the National Library of Medicine, sabudana can upset digestion for those with stomach issues. Its zinc and fiber content can cause bloating, constipation, stomach pain, nausea, and even vomiting. So, anyone with a weak digestive system should avoid it.
Doctors also warn that people with diabetes must be careful. Sabudana is very high in carbohydrates, which can make blood sugar levels rise quickly. This can be dangerous, especially if someone also has high blood pressure. People with low blood pressure should avoid sabudana too, because it contains potassium, which can make blood pressure drop even more. This may lead to dizziness, weakness, or fainting.
Obese or overweight people who are trying to lose weight should skip sabudana as well. Since it is high in calories and carbs, it can cause weight gain instead of helping with weight loss. People who have kidney problems, especially kidney stones, are advised to stay away from sabudana completely. Its high calcium content can make kidney stones worse and create other complications.
Nutritionists suggest many healthy and safe options to replace sabudana during fasting. Bhagar (barnyard millet) is easy to digest and full of sodium, calcium, iron, and fiber. It can also help control diabetes and relieve constipation. Kuttu (buckwheat) porridge is high in fiber, which keeps you feeling full for longer and helps with weight management. Rajgira (amaranth) paratha is another good option — it is rich in protein, fiber, and calcium, and is gluten-free. Rajgira has a low glycemic index, which helps keep blood sugar levels steady.
By choosing the right fasting foods, people can stay healthy, energetic, and enjoy the festive season without any health problems. Sabudana may be tasty and traditional, but for some people, avoiding it is the safer choice.
