Sago is one of the most popular food ingredients in Southeast Asia, including Indonesia. It stands as one of the oldest crops in the region and is widely utilized as a staple food. Apart from being a good source of carbohydrates, sago also offers numerous health benefits.

Nutritional composition of sago

Sago is a type of starch extracted from tropical palm trees, such as Metroxylon sago. This plant is a versatile foodstuff and is one of the sources of carbohydrates in the complex of several countries, such as Indonesia, Malaysia, and Papua New Guinea. Although not very nutritious, sago is rich in carbohydrates, an important source of energy for the body.

Currently, there are two types of sago available on the market: flour and pearl. You can process sago into various food or beverage dishes, as well as foods for dieters.

Some of the nutritional contents of sago include:

• Calories: 332
• Protein: <1 gram
• Fat: <1 gram
• Carbohydrates: 83 grams
• Fiber: less than 1 gram
• Zinc: 11% of Reference Daily Intake (RDI)

Apart from zinc, sago is low in vitamins and minerals. As a result, it has a lower nutritional value compared to other forms of flour, like whole wheat or buckwheat, which typically have higher levels of nutrients such as protein and B vitamins. However, sago is naturally gluten-free, making it suitable for people with celiac disease or gluten intolerance.

Health benefits of sago

Consuming sago has several health benefits, including:

Re-energize after exercise

According to Livestrong, one of the benefits of eating sago is that it can provide good energy for exercise and can be a good food choice before or after exercise in warm and humid weather. Sago is one food option that is easily accessible.

Contains antioxidants

Antioxidants can help prevent some of the damage caused by free radicals. If the body has an excess of free radicals, it can lead to cell damage, triggering various conditions, such as joint inflammation, brain cell damage, an increased risk of coronary heart disease, or accelerated aging.

An in-vitro study revealed that the sago plant is rich in antioxidants, such as tannins and flavonoids. These compounds function as antioxidants by increasing endurance, reducing inflammation, and lowering the risk of heart disease.

Gluten-free

Because it does not contain gluten, people with celiac disease or gluten intolerance can eat sago without experiencing reactions such as diarrhea, bloating, or abdominal pain.

One source of calcium

Sago contains calcium, which can help maintain bone strength. Consuming enough calcium can help reduce the risk of bone loss or osteoporosis.

What are the risks of consuming sago?

Sago is a food that contains carbohydrates and is safe for consumption. However, it's important to note that excessive sago intake can lead to weight gain, especially if consumed in large quantities or paired with high-fat side dishes.

To enjoy sago more healthily, balance your consumption with nutritious side dishes containing fiber, minerals, and protein. It's recommended to limit daily sago intake to no more than 1 1/2 cups per serving.

Sago serves as a staple food, providing a carbohydrate source as an alternative to rice. Nevertheless, be mindful of the daily servings and other items consumed with sago. If you have questions regarding sago consumption, you can either visit a nutritionist or make use of the consultation features that are available in the Ai Care application by downloading the Ai Care application from the App Store or Play Store. 

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