Navratri 2026 Fasting Food: Is Daily Sabudana Really the Best Choice?

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By the fourth or fifth day of Navratri, the fasting plate in many homes has settled into a comforting rhythm: a bowl of sabudana khichdi studded with peanuts one day, crisp vadas the next, a warm kheer after the evening aarti. It feels like tradition on a plate, and it keeps hunger at bay.

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But when one ingredient carries the whole fast, the body can end up asking for more than it is getting. So what does eating sabudana every day during Navratri actually do?

We spoke to Sandhya Singh S, Dietician, Apollo Hospitals, Bannerghatta, Bengaluru, who explained why this fasting favourite needs a little rethinking, and how to keep the tradition without losing out on nutrition.

Why Sabudana Feels So Comforting

"Navratri is a festival that comes with lots of festivities and celebrations, and along with it comes the ritual of fasting for nine days," Singh said.

"Traditionally, the food of choice during the fast is sabudana, a favourite in many households, whether as khichdi, vada or kheer."

There is a reason it works so well on an empty stomach.

"These foods are comforting and give quick energy, which is mainly because sabudana is a rich source of carbohydrates and contains very little protein and fibre," she explained.

When One Dish Takes Over the Fast

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The trouble begins when sabudana stops being an occasional dish and becomes the default.

"The concern is when it becomes the priority for a longer duration," Singh said. "It gives calories, but protein and fibre needs are not met, which can lead to protein deficiency and constipation."

The Calorie Count Behind the Comfort

The way sabudana is cooked matters as much as the grain itself.

"A serving of sabudana khichdi made with oil, desi ghee and roasted peanuts makes it a calorie-rich dish," she said. "Sabudana vada and kheer also fall into the high-calorie category of dishes."

Why Portions Matter for People With Diabetes

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These dishes are rarely made for one person. They land on the table for the whole family, and that is where a little caution helps.

"When these dishes are the options for the whole family, and for people with diabetes and those with really uncontrolled blood sugars, portion control becomes the most integral part of enjoying them," Singh said.

Fast Smart: Keep the Sabudana, Build a Better Plate

Giving up sabudana altogether is not what Singh recommends.

"Without removing sabudana, the khichdi, which already contains carbs in the form of potatoes and plenty of oil, can be balanced by adding plenty of vegetables, sweet potato, paneer, nuts, seeds and fruits," she explained.

There is another route for those who want to step away from sabudana on a few of the nine days.

"By replacing sabudana with rajgira and kuttu ka atta (buckwheat flour) and millets, the essence of the traditional fast can be retained," she said.

Her larger point is about how to think of a fast.

"Fasting does not mean removing certain foods from the plate. It is, in fact, combining some occasionally used foods with nutritious food to enhance the nutritional quotient and enjoy the festival while fasting, without depriving the body of the essential nutrients."

"Mindfully planning the fasting food options is the key to retaining the nutrition and sumptuousness of the meal, while enjoying the festivities and the traditions by adding variety and keeping the diet balanced," Singh added.

Bottomline

Sabudana does not have to leave the Navratri plate. It just should not be the only thing on it. A few vegetables, a handful of nuts, a swap to rajgira or kuttu on some days, and a closer eye on portions can keep the fast festive and the body nourished.

As Singh put it: "Enjoy Navratri, by fasting and retaining the tradition, but 'fast smart' by adding variety, keeping a watch on the portions and making it a balanced plate."

Disclaimer: The information provided in this article is for general informational and educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified healthcare provider with any questions you may have regarding a medical condition.