India, Sept. 26 -- Sabudana, aka tapioca pearls, is a staple when it comes to fasting. But despite its popularity, it's not exactly nutrition-rich and comprises "empty calories". Integrative nutritionist Payal Kothari explains, "It is almost pure carbohydrate, gluten and dairy free (around 88% starch) with very little protein, fibre, vitamins, or minerals... Sabudana is often called an 'energy food' because it gives quick calories but very little nourishment." The nutritionist highlights that sabudana is "easy to digest, gluten-free, quick energy source, often useful for children, elderly, good on your gut lining or those recovering from illness when the digestive system is weak". However, it high glycemic index, leading to rapid blood sugar spikes, which can result in "post-meal crashes, and over time may contribute to weight gain, insulin resistance, or poor satiety". So, while sabudana is not inherently 'bad', it should not be treated as a staple food during fasting: "If your gut is weak, it is a great source to heal the lining. But using it daily in khichdi, vadas, or kheer means you're consuming mostly empty calories. Add some protein or fats like ghee to it." Payal's ultimate advice for those who are fasting this Navratri is: "Instead of making sabudana the hero of Navratri meals, balance it with protein and fibre-rich fasting foods. For example, pair a small portion of sabudana khichdi with curd, paneer, or nuts to avoid a sugar crash." According to Payal, fasting the right way can be incredibly sattvic and deeply healing for the gut....