Chia Seeds vs Sabja Seeds: Which One Is More Beneficial and Healthier? Expert Comparison Revealed
Chia Seeds vs Sabja Seeds: Which One Is More Beneficial and Healthier? Expert Comparison Revealed
“Which is better for health – chia seeds or sabja seeds?”
Let’s explore the expert opinion on this and understand the differences in detail.
Chia Seeds – A Nutritionist’s Insight
According to nutrition experts, chia seeds are rich in omega-3 fatty acids, which greatly benefit heart health. They also contain more protein than sabja seeds. In addition, chia seeds are packed with magnesium and antioxidants, which help fight inflammation and protect the body from free radical damage.
- Calories: 486 kcal
- Protein: 16.5g
- Carbohydrates: 42g
- Healthy Fats: 30g
- Omega-3 Fatty Acids: 3g
- Rich in antioxidants
Due to their high fiber content, chia seeds help suppress appetite for longer periods, aiding in weight loss. Moreover, their low glycemic index means they do not spike blood sugar levels, making them suitable even for diabetics.
Sabja Seeds – Natural Coolant and Digestive Aid
Sabja seeds, or tulsi seeds, are known for their natural cooling properties. Compared to chia seeds, sabja seeds are richer in dietary fiber, especially pectin, which releases hormones that reduce hunger cravings. They are also higher in calcium, making them particularly beneficial for women with calcium deficiencies.
Nutritional Breakdown of 13g Sabja Seeds:
- Calories: 60 kcal
- Protein: 2g
- Carbohydrates: 7g
- Healthy Fats: 2.5g
- Omega-3 Fatty Acids: 3g
- Rich in iron, calcium, magnesium
- Contains vitamins A, K, and C
Sabja seeds are known to improve digestion, relieve constipation, reduce acidity, and even treat skin issues like acne due to their detoxifying nature. They must always be soaked before consumption, as they swell and form a jelly-like coating, aiding hydration and digestion.
CHIA SEEDS,SABJA SEEDS
Native to Central and Southern Mexico
Native to India and the Mediterranean region
Colour
Usually a mixture of grey, black, white and sometimes even brown seeds. However, even the black ones are not pitch black in colour. Instead, a dull pattern or a mosaic is visible on them
Uniformly jet black or pitch black in colour
Appearance
Oval in shape
Elliptical, like tiny grains of rice
On soaking in water
Chia takes time to absorb water. It has the unique ability to gel by absorbing over 10 times its weight
Sabja swells up within seconds of being mixed with water. A translucent coat forms around the seed and it appears much larger in size when compared to a soaked chia seed
Taste of soaked seeds
Does not have any taste of its own and can easily be incorporated in any kind of dish
Has a mild flavour of basil and imparts the same to drinks and desserts
Usage/Health Benefits
Can be consumed soaked. Rich in omega-3 fatty acids, dietary fibre, protein, calcium, and antioxidants. Great for heart health, weight management, and digestion. Helps reduce inflammation and boosts energy
Must be soaked before consumption. Cooling in nature and often used in summer drinks like falooda. Helps in relieving acidity, constipation, and bloating. Also supports skin health and aids in weight loss
Swelling Ratio
Absorbs about 10–12 times its weight in water
Swells quickly and forms a much thicker outer layer, appearing bulkier than chia seeds
Nutritional Profile
Higher in omega-3 fatty acids and protein
Rich in iron, calcium, and magnesium; lower in fat compared to chia
Best Time to Consume
Can be consumed at any time of the day, especially before meals for appetite control
Best consumed during hot weather for its cooling properties, especially in the morning or noon.
Appearance and Taste
- Chia Seeds: Small, speckled (gray, brown, white), oval-shaped. They swell into a gel-like texture when soaked but not as dramatically as sabja.
- Sabja Seeds: Round, completely black, smaller in size. Swell quickly in water forming a translucent, jelly-like coating.
Taste:
- Chia: Neutral taste; can blend with sweet or savory dishes.
- Sabja: Slight herbal, basil-like flavor; commonly added to drinks and desserts.
Health Benefits for Skin and Hair
Chia Seeds:
- High in antioxidants, they prevent premature skin aging and reduce fine lines.
- Omega-3s help maintain skin moisture and elasticity.
- Proteins and essential fats in chia support strong, shiny hair and reduce hair fall.
Sabja Seeds:
- Acts as a natural detoxifier for skin; helps clear acne and soothes skin inflammation.
- Calcium and iron improve hair strength and prevent hair thinning.
- The cooling effect of sabja is great for reducing heat-induced skin rashes and scalp irritation.
Culinary Uses and Recipe Ideas
Chia Seeds:
- Can be added raw or soaked into smoothies, puddings, yogurt, oatmeal, and baked goods.
- Try chia seed pudding with almond milk, honey, and fruits.
- Mix into granola bars, or sprinkle on salads and toast.
- Used in smoothies, yogurt, puddings, baked goods, salads, and detox drinks
- Traditionally added to falooda, lemonades, milkshakes, desserts, and sherbets
Sabja Seeds:
- Must be soaked before use (5–10 minutes).
- Commonly used in falooda, lemonades, herbal drinks, and detox water.
- Add to fruit salads, coconut water, or make a refreshing rose milk sabja drink in summer.
Fun Facts
- Chia was used as energy food by ancient Aztec warriors.
- Sabja seeds are a staple in Ayurvedic and Unani medicine for digestive and urinary tract problems.
- Sabja seeds swell up faster than chia – within minutes – while chia seeds take up to 30–40 minutes.
- Both seeds absorb liquid up to 10–12 times their weight!
Lifestyle Uses and Daily Health Tips
- For weight loss: Consume chia seeds with water early in the morning or mix with your breakfast.
- For summer cooling and digestion: Sabja seeds in lemon water or buttermilk offer instant relief.
- For heart health: A tablespoon of chia seeds daily supports cholesterol balance.
- For skin glow and hydration: Include sabja seeds in your evening drinks.
- Ideal for vegan diets as both seeds are rich in plant-based nutrients.
Common Mistakes to Avoid While Eating Chia Seeds and Sabja Seeds
Both chia seeds and sabja seeds (basil seeds) are highly nutritious and known as "superfoods." But consuming them incorrectly can cause digestive issues or reduce their benefits. Here are the common mistakes and the right ways to consume them:
Mistakes You Should Avoid:
1. Eating Too Much at Once:
- Both seeds are high in fiber and absorb water quickly.
- Overeating can cause:
- Bloating
- Gas
- Constipation
- Stomach pain
Start with small amounts and increase gradually.
2. Eating Them Without Soaking:
- Chia seeds absorb 10–12 times their weight in water. If eaten dry, they can expand in your throat or stomach, causing choking or discomfort.
- Sabja seeds must also be soaked in water before eating. Eating them dry is not recommended.
3. Replacing Meals with Seeds:
- These seeds are supplements, not complete meals.
- Using them as meal replacements may lead to nutritional deficiencies.
4. Risk for Children or Pregnant Women:
- Children under 5 years should be given these seeds with caution—only after soaking and in small quantities—to avoid choking.
- Pregnant women should consult a doctor before adding them regularly to their diet.
Best Way to Eat Chia and Sabja Seeds:
Chia Seeds:
- Soak 1-2 teaspoons of chia seeds in 1 cup of water for 30 minutes to 2 hours.
- Once it becomes gel-like, you can add it to:
- Smoothies
- Juices
- Milkshakes
- Oatmeal
- Yogurt
Do not eat them raw or dry.
Sabja Seeds:
- Soak 1-2 teaspoons of sabja seeds in water for 10–15 minutes.
- Once they swell and form a jelly coating, you can mix with:
- Lemon water
- Rose milk
- Falooda
- Buttermilk
- Coconut water
These help cool your body, especially in summer.
Which Seed to Choose? – Expert Conclusion
Both chia and sabja seeds are incredibly healthy and can be valuable additions to your diet. The choice depends on your personal health goals:
- For weight loss, heart health, and protein boost: Go for chia seeds.
- For digestive issues, summer hydration, and cooling effects: Choose sabja seeds.
- Want the best of both worlds? Incorporate both into your weekly diet plan for a balanced nutrient intake.
Remember:
- Always start with a small quantity to observe how your body responds.
- Drink plenty of water when consuming either seed to prevent dehydration.
- Avoid using these seeds as a quick fix – pair them with a balanced diet and exercise for the best results.
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