Potato and sabudana are popular vrat-friendly foods during Navratri fasting and many people design their meals mostly around these two ingredients. Considering the two are high on carbohydrate content, people are also worried about gaining weight or suffering from any adverse effect by eating them every day. Health experts recommend a balanced diet even during fasting including protein, carbohydrate, vitamins and minerals so one is advised not to go overboard on one food group during Navratri. (Also read: Navratri special aloo recipes: Vrat-friendly potato snacks you must try)
Shruti Bharadwaj, Senior Clinical Dietician, Narayana Hrudayalaya doesn't find any problem in eating potato and sabudana for fasting and she says there are no side effects at all if the cooking method is right.
ARE POTATO AND SABUDANA GOOD FOR HEALTH?
"During fasting eating potato is more common and potato anyways is an important vegetable which we consume very often in India. Potato essentially provide carbohydrate along with other vitamins and minerals. It has resistant starch also which improves satiety quotient," says Bharadwaj.
The dietician however cautions against deep-frying potatoes as that may increase its fat content.
THE RIGHT AND THE WRONG WAY TO EAT ALOO AND SAGO
"One can consume potatoes during fasting but avoid frying as it will increase fat content also.
Eat boiled one or saute it. Also watch on portion sizes and cooking method," advises Bharadwaj.
"Sago or sabudana is popular food during fasting which provides adequate carbohydrates which keep one energized hence one can consume it," says the dietician.
AYURVEDA SAYS POTATO IS INFLAMMATORY
Ayurveda expert Dr Rekha Radhamony in her recent Instagram post said those who are overweight or obese should avoid overeating potatoes during fasting as they are inflammatory.
"Especially if you have heat in the body, try not to overdose on potatoes or if you are obese or overweight person; because potatoes are little inflammatory according to Ayurveda so you must reduce the amount of potatoes in your diet," says the expert.
SABUDANA ISN'T TRADITIONAL
"Sabudana is not a traditional food. It is something which is brought to India. So if you have been fasting with sabudana for the longest time, it may be favourable for you but always make a choice," says Dr Radhamony.
Dr Shruti Bharadwaj shares healthy ways of eating potatoes and sabudana during Navratri fasting.
Ways to consume potatoes during Navratri
- Boiled Potato with curd
- Saute potato with Indian spices
- Boiled aloo chaat with added vegetable
- Potato raita
- Potato vegetable
Ways to consume sabudana during Navratri
- Sago kheer
- Sago khichidi with added peanuts
- Sago appam or sago tikki (not fried)
FAQs
Navratri fasting 2022: Eating potato and sabudana healthy or harmful? ›
Experts answer. Shruti Bharadwaj, Senior Clinical Dietician, Narayana Hrudayalaya doesn't find any problem in eating potato and sabudana for fasting and she says there are no side effects at all if the cooking method is right.
Is potato allowed in Navratri fast? ›Vegetables Allowed in Navratri Fast
Potatoes – You can make Vrat ke aloo, Dahi aloo, Jeera aloo, Aloo tamatar ki sabzi, Vrat ke aloo palak or you can make snacks like Aloo tuk, Farali pattice, easy Vrat ki Aloo chaat. You can also make halwa or add them to raita.
Sabudana is another staple food during Navratri that can be used in making kheer, vadas and papads. You can eat all types of fruits during Navratri fasting. Some devotees fast only fruits and milk for all these nine days. Normal table salt are not consumed during Navratris.
Is sabudana good for fast? ›Sabudana is an integral part of the vrat ka khana. It is a pure starchy food full of carbohydrates that gives an instant source of energy, which is much-needed during fast. These white pearls are converted into various delicacies both savoury and sweet and are often loved by all.
Can we have sago during fasting? ›Because it includes a lot of starch, it can be used in many dishes but is not considered typically 'healthy'. The high starch in sago gives energy during fasting, but that does not mean you lose track of the portion size. Practice moderation, and make sago from a trusted brand a part of your diet.
Can I eat potatoes on a fast? ›It has resistant starch also which improves satiety quotient," says Bharadwaj. The dietician however cautions against deep-frying potatoes as that may increase its fat content. "One can consume potatoes during fasting but avoid frying as it will increase fat content also.
Can potatoes break a fast? ›Vegetables. Cooked, soft, starchy vegetables like potatoes can be good food options when breaking a fast. Fermented foods. Try unsweetened yogurt or kefir.
What are the side effects of sabudana? ›Sabudana derived from cassava may have various compounds such as cyanogenic glucosides, which can affect the iodine utilisation in the body and disrupt the thyroid function leading to hypothyroidism. Chronic intoxication of cyanide may lead to neurological disorders.
Can we eat sabudana khichdi during fasting? ›Dr Neha Sanwalka, Nutritionist, says that eating sabudana khichdi while fasting is definitely better than eating potatoes all through the day. Apart from fruits, milk and potatoes there are not many options to eat while fasting. And that is why sabudana khichdi is a good option.
What is the healthy option in Navratri fast? ›Have sattvic food. One of the reasons to fast during Navratri is to detoxify your body. Therefore, avoid complicated, unhealthy recipes and switch to sattvic food such as fruits and healthy greens. Water-filled vegetables like bottle gourd, pumpkin, cucumber, and spinach are some of the best options.
Who should not eat sabudana? ›
It is nor advised to consume sabudana regularly for those on a weight loss diet, as it rich in calories and starches. Also, intake of too much sabudana may result in digestive disorders like bloating, constipation, particularly in those with chronic conditions of diabetes and heart disease.
Is sabudana healthy or not? ›While sabudana may not be good for weight loss, it's good for gaining weight. It's high in carbs, yet low in fat, making it a healthier choice for weight gain. It helps you to avoid adverse effects associated with eating too much fat, such as the increased risk of heart disease.
Does sabudana increase sugar level? ›As a high carbohydrate food, sabudana can pose a risk if you have diabetes. The starch rapidly converts to sugar, thus triggering a blood sugar spike. But this doesn't mean that it's completely off limits.
Can we eat sago in Navratri? ›During the navratri fasts, people usually eat dishes made with sabudana. Sago or sabudana is a beneficial food item that keeps your body cool and improves digestion. You can make kheer, khichdi, vadas etc with this magical ingredient.
What foods should be avoided in fasting? ›Foods to Avoid
You should stay away from foods that are calorie-dense and contain high amounts of sugar, fat and salt. “They won't fill you up after a fast, and can even make you hungrier,” Maciel says. “They also provide little to no nutrients.”
All able-bodied Muslims are expected to fast during the month of Ramadan from dawn until dusk. This is complete abstinence from food, drink and sexual relations.
Which vegetables are not allowed in Navratri? ›Common Navratri rules for all Hindus
- Do not consume tamasic foods like onion, garlic, non-vegetarian foods, and alcohol. - While making vegetable curry, you can use tomatoes, coriander seeds, and avoid certain vegetables like brinjal, okra, and mushroom.
You can eat all types of fruits during Navratri fasting. Rice and wheat flour are restricted during Navratri days so they are advised to eat the food items by using Kuttu ka Atta (buckwheat flour) and Singhare ka Atta (water chestnut flour).
Can we eat sweet potato in Navratri? ›Sweet Potatoes
It's the best alternative of potatoes and is rich in fibre, vitamin A & C along with potassium, which makes it the healthiest vegetable to consume during Navratri.