Nutritional Facts of Sabudana Kheer, Indian Dessert for Fasting

This calorie page has been viewed 3701 times Last Updated : Sep 27,2019



CUISINE
Gujarati Faral, Faraal
CUISINE
Maharashtrian Upvas (Fasting)
COURSE
Collection of Kheer
Sabudana Kheer, Indian Dessert for Fasting

How many calories does one serving of Sabudana Kheer have?

One serving of Sabudana Kheer gives 316 calories. Out of which carbohydrates comprise 141 calories, proteins account for 27 calorie and remaining calories come from fat which is 119 calories.  One serving of Sabudana Kheer provides about 16 percent of the total daily calorie requirement of a standard adult diet of 2,000 calories.

Click here to view Sabudana Kheer recipe. The Sabudana Kheer is a tasty and satiating dessert, ideal to have on fasting days.Made of sabudana cooked in milk and sweetened with sugar, this kheer has a very rich taste and interesting mouth-feel. As it keeps you full for a long time, sabudana is a popular food for fasting days.Due to its pleasant shape and unique texture, it is also loved by kids, so this Sabudana Kheer is sure to become your entire family’s favourite!

Is Sabudana Kheer healthy?

No, this is not healthy. Let's see why.

Let's understand the Ingredients.

What's good.

1. Milk and Low Fat Milk : 1 cup of milk provides 70% of the Recommended Daily Allowance of Calcium. Milk promotes strong bones. The Calcium in Milk helps to protect your teeth against gum disease and keeps your jaw bone strong and healthy. Milk is low in carbs and therefore does not raise blood glucose levels. However diabetics must consider including low fat milk as advised by their dietitian only so as to avoid any fluctuations in blood sugar levels. Protein is another key nutrient which milk is rich in - 8.6 g from a cup. So all those looking to build protein stores can add milk and its products like curd and paneer to their diet. One cup of Milk gives 10 grams of carbs.  Low fat milk has lower fat and the same benefits of milk

2. Ghee : Other than calories and fats, the only nutrients that ghee is rich in are the vitamins – all of which are fat-soluble. All the 3 vitamins (Vitamin AVitamin E and Vitamin K) are antioxidants which have a role in removing free radicals from the body and protecting our cell as well as help in maintaining skin health and glow. Ghee is an excellent, high-quality selection medium of cooking because of its high smoke point. As compared to most oils and butter, ghee can handle a smoke point of 230°C, 450°F, thus its less prone to oxidant and destruction of nutrients. Yes, ghee does contain cholesterol, but some amount of cholesterol is needed by the body. Cholesterol has some functions to play too. It is necessary for hormone production, brain function, cell health and lubricating the joints. It is, in reality, a high quality fat for the body and brain. Ghee is loaded with fats but that’s medium chain fatty acids (MCT) which aid in weight loss. Ghee is healthy for daibetics in small amounts and you need to check your fat intake at the same time. Learn to easily make your ghee at home which is free of preservatives. See benefits of ghee

3. Cashew Nuts (kaju) : In general, walnutscashew nutspeanutsalmondspistachios and pinenuts are a healthy snack to carry keep with you as they are rich in monounsaturated fats and polyunsaturated fats and good for heart. They are a healthy snack for Diabetics. Dietary intakes of cashew and other foods rich in magnesium helps to regulate blood pressure. See 9 amazing benefits of cashew nuts for complete details. 

What's the problem?

1. Sugar : Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. To live a healthy life, try and cut sugar which from your diet. It requires a slow and deliberate attempt to do it. Find hidden sugar in packaged foods and drinks and stop having those products. Did you know that a can of your favourite soft drink is estimated to have 1/2 cup of sugar. Refinded carbohydrates like maida, sugar, bread, pasta, noodles and sugar on consumption get stored as unhealthy fat in the body. 

2. Sabudana, Sago :  Sago is a super energy and carb loaded grain. Eating such high carbs at any meal, be it snack or lunch or dinner, is not considered to be healthy. Excess calories and carbs might lead to weight gain easily. Sago isn’t a very healthy choice for diabetics, as it might raise the blood sugar levels instantly. For details read is sago healthy

Can diabetics, heart patients and over weight individuals have Sabudana Kheer?

No, this recipe is not good for diabetics, heart and weight loss.  Sago is a super energy and carb loaded grain. Eating such high carbs at any meal, be it snack or lunch or dinner, is not considered to be healthy. Excess calories and carbs might lead to weight gain easily. Sago isn’t a very healthy choice for diabetics, as it might raise the blood sugar levels instantly.

What is a healthier Indian dessert option ?

We suggest you try low fat gajjar halwa recipe which uses dates as a sweetener and low fat milk which works well for diabetics. Also Dry fruits stuffed dates is healthy. Make oats and mixed nuts ladoo recipe which is sweetened by jaggery,  oats and dates kheer and anjeer and mixed nuts barfi (not for diabetics).

Can healthy individuals have Sabudana Kheer?

No. Sugar used in the recipe is also called white poison. It is a simple carbohydrate with zero nutritional value. On intake, sugar will cause inflammation of the body which will last for many hours. It will spike your blood sugar level and shut down the fat burning process. This also causes high blood sugar levels in your body. The development of prediabetes comes from uncontrolled eating sugar and refined food products for many years and the classic symptom is if you have excess belly fat. This leads to diabetes and further onwards to heart attack, high blood pressure, strokes, impotence and kidney damage. 

Sabudana Kheer is high in

1. Calcium : Calcium  is a mineral that makes bones stay strong. Required from kids to adults.

2. Phosphorous Phosphorous works closely with calcium to build bones. 

Note : a recipe is deemed high in a Vitamin or mineral if it meets 20% and above the recommended daily allowance based on a 2,000 calorie diet.

How to burn 316 calories that come from one serving of Sabudana Kheer?

Walking (6 kmph) = 1 hr 35 mins

Running (11 kmph) = 32 mins

Cycling (30 kmph) = 42 mins       

Swimming (2 kmph) = 54 mins

Note: These values are approximate and calorie burning differs in each individual.

Value per per serving% Daily Values
Energy316 cal16%
Protein6.8 g12%
Carbohydrates35.3 g12%
Fiber0.1 g0%
Fat13.2 g20%
Cholesterol21.3 mg5%
VITAMINS
Vitamin A235.9 mcg5%
Vitamin B1 (Thiamine)0.1 mg10%
Vitamin B2 (Riboflavin)0.1 mg9%
Vitamin B3 (Niacin)0.2 mg2%
Vitamin C1.4 mg4%
Vitamin E0 mg0%
Folic Acid (Vitamin B9)11.2 mcg6%
MINERALS
Calcium283.7 mg47%
Iron0.7 mg3%
Magnesium43.2 mg12%
Phosphorus198.2 mg33%
Sodium26.1 mg1%
Potassium161 mg3%
Zinc0.3 mg3%
Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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