Chia Seed or Sabja Seed - Which is Better for Weight Loss?

Weight Loss Showdown: Chia Seeds vs. Sabja Seeds Compared

Sabja seeds and chia seeds are both popular for their numerous health benefits. One of the most prominent of them is their weight loss properties. Both chia seeds and basil seeds are excellent additions to your diet. However, chia seeds are more advantageous as they contain high fibre content, omega-3 fatty acids and protein, but the evidence for direct or superior weight loss effects remains mixed and depends on overall diet and calorie intake. 

Chia Seeds vs Sabja Seeds

Extracted from the Salvia hispanica plant, chia seeds are rich in fibre, protein, and other antioxidants and nutrients. Sabja seeds or basil seeds are also fibre-rich and contain minerals and plant-based omega-3 fat. However, these seeds are different from each other in many ways. In the following table, we will discuss the 28 grams of both chia and sabja seeds contain: 
 

 
As we can see from the above table, sabja seeds contain less fat and calories than chia seeds, making them a healthy addition to your diet. Moreover, both the seeds form a gel-like consistency when soaked, forming soluble fibre which may increase fullness and reduce short-term calorie intake, indirectly supporting weight management. 

 
What to Choose for Weight Loss?

 
Although both chia and sabja seeds are beneficial for weight loss, chia seeds hold a slight edge over sabja seeds. Fibre has been associated with aiding weight loss. Since chia seeds contain more fibre and protein per ounce, they facilitate muscle maintenance, weight loss and metabolic health.

What are Chia seeds?

Chia seeds refer to the tiny and edible seeds known for their high nutritional value. These seeds, obtained from the Salvia hispanica plant, come under the members of the mint family, which are native to Guatemala and Mexico. Chia seeds, having their omega-3 fatty acids and fibre content, when included with the liquids, absorb up to 12 times their weight and form a gel-like texture.

What are Sabja seeds?

Sabja seeds refer to the small and black seeds that come from the sweet basil plant (Ocimum basilicum). These seeds, also called tukmaria seeds or basil seeds, are mostly used in drinks and desserts. They are famous for their health benefits, like supporting digestion, and enhancing weight management. 

 
Additional Benefits of Sabja Seeds

 
Sabja or basil seeds provide several health benefits. Here are the following:

•  Good Source of Minerals

 
Basil seeds are packed with minerals such as iron, calcium, and magnesium. These minerals help maintain red blood production, bone health, and muscle function. 

•  Helps in Controlling Blood Sugar

 
Studies have shown their usefulness in controlling blood sugar levels. For example, limited small-scale studies suggest basil seeds may slow carbohydrate absorption due to soluble fibre, but robust clinical evidence in type 2 diabetes is insufficient to draw firm conclusions. 

•  Supports Gut Health 

 
These seeds contain a compound known as pectin. According to various Pubmed research, this compound has prebiotic effects that help maintain a healthy gut. 

Additional Benefits of Chia Seeds

 
Chia seeds were historically used daily by the Mayans and Aztecs due to their medicinal properties. Some benefits of it in the modern era are:

• Antioxidant-Rich 

 
Chia seeds are rich in antioxidants such as caffeic acid, chlorogenic acid, kaempferol, myricetin, and quercetin. They help neutralise your body's free radicals, which damage cells. 

• Packed With Bone Nutrients 

 
These seeds are calcium, magnesium, and phosphorus-rich. These minerals are essential for maintaining bone health. Eating chia seeds daily may aid in weight loss and enhance bone health. 

• Easy to Incorporate in Diet

 
They are small, round, and black in colour. They can be easily incorporated into any recipe and eaten dry as a garnish. Chia seed pudding and oatmeal are popular ways to consume this superfood.

  
Weight loss is a long journey, but it must not be complicated. You can achieve your ideal weight by making necessary dietary changes and incorporating chia or sabja seeds.

Disclaimer: The information provided in this article is for general informational and educational purposes only. While chia seeds and sabja (basil) seeds offer nutritional benefits, their effects on weight loss and health may vary from person to person depending on overall diet, lifestyle, and individual health conditions.

Also Read:

→ Do Chia Seeds Cause Constipation

→ Do Chia Seeds Delay Periods

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→ How Much Chia Seeds Can Be Consumed in a Day