Know the 12 Benefits of Sabja Seeds - Sugar.Fit
Metabolic Health

12 Benefits and Uses of Sabja Seeds

Summers are here and they call for refreshing drinks and cool vibes. The scorching summers can get exhausting and dehydrating and therefore, constantly wanting to replenish your body with ample water and electrolytes would be vital. There are several restrictions when it comes to diet for a person with diabetes – these restrictions extend from not being able to have fruit juices, to sugarcane juice, to even lemonade with sugar in it. Therefore, people with diabetes and their caregivers need to get creative in terms of what kind of drinks they would be able to enjoy without raising their blood sugar levels unnecessarily. One such drink would be with the addition of sabja seeds! A basil seed drink is not only tasty but also a requirement on hot summer days.

These seeds have been used since ancient times and have a long and rich history. They have been extensively used in Ayurvedic and Chinese medicine owing to their rich properties and the advantages that they provide. One of the major benefits of sabja seeds would be that they support the body when it is overheated and can't cool down the body to a great extent. This will help you not lose excess water and keep your body hydrated. These seeds can be added to food in different ways – drinks, salads, yogurt bowls, water, etc.

What is Basil Seed or Sabja Seed?

Basil seeds or sabja seeds are tiny black seeds that can be added to different foods and drinks, especially during the hotter months of the year. They are nutritious and cool. They come under the special category of food that can help to keep the body cool in a natural manner. It is interesting to note that basil seeds are not only used for growing basil plants but they can also be used for consumption and there are several health benefits of basil seeds. In their appearance, they look similar to sesame seeds but are black. Coming from the Ocimum basilicum plant, these are typically called sweet basil seeds and have other names as well.

Here is the nutritional chart1 tablespoon (13 grams) of sabja/ basil seeds

Calories - 60

Total fat - 2.5 grams

Omega 3 - 1,240mg

Total carbs - 7 grams

Dietary fiber - 7 grams

Protein - 2 grams

Calcium - 15% of the RDI

Iron - 10% of the RDI

Magnesium - 10% of the RDI

Benefits of Sabja Seeds

There are multiple sabja seeds benefits for diabetes which is why they are highly recommended by nutritionists and experts to include in the diet, if not daily, but occasionally. Stay healthy during the summers and to keep your body cool, the consumption of these seeds can massively help with that. You can consume them in different forms like lemonade, ice creams, faloodas, smoothies, milkshakes, breakfast oatmeal, etc. Get creative with how you use these seeds in your diet and enjoy the taste and the health benefits as well.

Also read about the best health drinks for diabetes.

1. Fiber-rich

These seeds are very high in fiber (soluble fiber) and that can help replenish the fiber quota of the body. It can provide almost 7 grams of fiber with just 1 tablespoon. If you can dissolve these seeds in water to make a basil seed drink to have throughout the day, it would be enough in terms of the fiber intake that is required. 

2. Supports gut health

It also benefits gut health. Many studies have shown that the prebiotic benefits of these seeds may lead to the enrichment and nourishment of the bacteria present in the gut. It also has anti-inflammatory properties that can support the overall gut health.

3. Makes you feel full

Sabja seeds can make you feel full for a long while. This promotes weight loss and can help the person maintain their optimal body weight, and can also go to the extent of losing the extra weight. Because the need to keep having more food is lessened, the overall insulin intake may also reduce.

4. Helps to control blood sugars

It is said that the benefits of sabja seeds can play a huge role in controlling the blood sugar levels of the body. Studies including people with T2D showed that if people ate 10 grams of basil seeds soaked in water after each meal for a month, their post-meal blood sugars saw a reduction by around 17% than at the beginning of the study. 

5. Improves cholesterol

Basil seeds contain a compound called pectin. This compound is responsible for reducing the overall blood cholesterol by inhibiting the absorption of cholesterol in the gut. The people who ate sabja seeds for a month witnessed an 8% drop in their cholesterol levels.

6. Flavorless thickener and stabilizer

One of the underrated basil seeds benefits would be that it is a valuable ingredient in the food industry. It is unflavored and can help to thicken and stabilize mixtures. It can also stabilize ice cream by reducing the growth of unwanted ice crystals in the formulation. It can be added to stabilize salad dressing and jelly as well. 

7. Rich in Plant compound 

Flavonoids and polyphenols are two plant-based compounds that are found in these seeds. These are antioxidants and can protect the cells in the body. They also have anti-inflammatory and anti-cancer properties. These can also prevent heart diseases. There are several potential health benefits of these seeds.

8. Good ingredient for beverages

At times, beverages can get plain and boring. By adding sabja seeds to any beverage like falooda, ice cream, rose-flavored milk, lemonade, etc, you can give your drinks a refreshing twist and a change. Enjoy the health benefits and the yummy taste. The seeds can give a slightly chewy taste to the drink.

9. Good source of Omega-3 fat

On average, basil seeds’ benefits would also include the omega-3 fat that it provides. In 1 tablespoon of these seeds, around 2.5 grams of omega-3 can be found. These can help the body get the required amount to produce enough energy and can also prevent the onset of heart conditions and type 2 diabetes.

10. Promotes digestion 

When people are dealing with digestive issues, having sabja seeds in water can aid with the proper movement of the gut and bowel reducing discomfort and promoting better health. Since the prebiotic aspect in the seeds is high, it helps in the restoration of gut health.

11. Easy to use

There is not much hassle or preparation involved to be able to use sabja seeds in the diet or drinks. They are easily available in the market and all you need to do is soak them. 

12. Good source of minerals 

Looking at some of the biggest benefits of sabja seeds would be the one that it is a great source of minerals. 15% of the RDI in terms of calcium and 10% of the RDI each for magnesium and iron. These minerals are essential for the proper health and growth of the bones and muscles. Iron can help with the production of red blood cells in the body. 

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Benefits of Sabja Seeds for Diabetes

Basil seeds for diabetes are highly recommended and beneficial as they provide several advantages and the basil seeds side effects are not very major. The only time they may cause issues is if they are over-consumed due to the high fiber content.
In general, these seeds should ideally be consumed by a person with diabetes in moderation as it helps:

  • Control blood sugar levels
  • Reduce overall cholesterol levels
  • Reduced weight / helps maintain weight
  • Prevents the onset of heart diseases
  • Gives the body minerals like iron, calcium, fiber, etc

Chia Seeds vs Basil Seeds

The comparison of chia seeds vs basil seeds can be made based on their nutritional properties and what they can offer the person who consumes them. Basil seeds are slightly larger than chia seeds in size but have a more or less similar nutritional profile. The only noteworthy aspect of the difference between these two seeds would be that chia seeds contain 2 times more omega-3 fat and a little less fiber as opposed to basil seeds. Basil seeds swell a little more quickly and form larger shapes than chia seeds. They are both bland in taste and therefore, can be added to the same type of food.

FAQs

1. What is the best time to consume Sabja Seeds?

Sabja seeds can be consumed in the morning as the fiber-rich nature of these seeds can help in the form of breakfast. However, there is no one good time to consume these seeds. You can add these seeds to water and also keep drinking it throughout the day 

2. Can we take Basil Seeds daily?

Yes, you can take basil seeds daily but in a moderate amount. Make sure to start the consumption slowly and gradually increase the intake as the high-fiber content of these seeds can cause some issues regarding digestion.

3. Do Basil Seeds cause kidney stones?

Due to the high amount of acetic acid present in these seeds, over-consumption can relieve the person of any complications like kidney stones. The high acetic acid components can dissolve the calcium-based kidney stones from the abdomen.

4. Can we eat Chia and Basil Seeds together?

Yes, chia seeds and basil seeds can be eaten together. Both need to be soaked in water before consumption 

References

  • https://www.healthline.com/nutrition/basil-seeds

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