Sabja seeds, also known as basil seeds or tukmaria, have been touted as a weight loss aid by many health enthusiasts. These small, black seeds are known for their ability to swell up in liquid, creating a gel-like substance that can help to promote feelings of fullness and reduce appetite. However, are sabja seeds really effective for weight loss, or is this just another health myth?
In this blog post, we will take a closer look at the evidence behind sabja seeds and their potential impact on weight loss.
Nutritional Value of Sabja Seeds
Here is the table outlining the nutritional value of sabja seeds:
|Nutrient||Amount per 1 tbsp (12g)|
Note: Nutrient values may vary based on the source and quality of the sabja seeds.
The Health Benefits of Sabja Seeds
here are some potential health benefits of sabja seeds:
- May aid in weight loss by promoting feelings of fullness and reducing appetite.
- Rich in fiber, which can help to regulate digestion and prevent constipation.
- May help to regulate blood sugar levels due to their high fiber content.
- May have anti-inflammatory properties and help to reduce inflammation in the body.
- May help to lower cholesterol levels and improve heart health.
- Rich in calcium, magnesium, and iron, which are important nutrients for bone health and blood production.
- May help to reduce stress and anxiety due to their calming properties.
- May have antibacterial and antifungal properties and help to protect against infections.
It’s worth noting that while there is some evidence to support these potential benefits, more research is needed to fully understand the effects of sabja seeds on human health.
How to consume sabja seeds?
Sabja seeds can be consumed in a variety of ways. Here are some common methods:
- Soaking in water: Soaking sabja seeds in water for 15-20 minutes will cause them to swell up and form a gel-like substance. This can then be added to drinks like lemonade or smoothies, or used as a topping for yogurt or oatmeal.
- Adding to milk: Sabja seeds can also be added to warm milk along with sweeteners like honey or jaggery to make a nutritious drink that is believed to have a calming effect on the body.
- Mixing with desserts: Sabja seeds can be added to desserts like puddings or kheer for added texture and nutrition.
- Sprinkling on salads: The nutty flavor and crunchy texture of sabja seeds make them a great addition to salads.
When consuming sabja seeds, it’s important to remember that they can absorb a lot of liquid and swell up to 10 times their size. So, it’s recommended to soak them in water before consuming to avoid any digestive discomfort. Additionally, it’s important to consume them in moderation as excessive consumption can cause digestive issues.
Daily Dosage of Sabja Seeds:
It is recommended to limit the consumption of sabja seeds to no more than 2 teaspoons per day.
Precautions for using Sabja seeds:
While sabja seeds are generally safe to consume in moderate amounts, here are some precautions to keep in mind:
- Allergies: If you have a known allergy to basil or other herbs in the mint family, it’s possible that you may also be allergic to sabja seeds. It’s important to consult with your healthcare provider before consuming them.
- Blood sugar: Sabja seeds have a high fiber content, which can help to regulate blood sugar levels. However, if you have diabetes or are taking medication to lower your blood sugar, it’s important to monitor your levels carefully to ensure they don’t drop too low.
- Pregnancy and breastfeeding: There is not enough research to determine the safety of consuming sabja seeds during pregnancy or breastfeeding. It’s best to consult with a healthcare provider before adding them to your diet.
- Digestive issues: Sabja seeds can absorb a lot of liquid and swell up, which may cause digestive discomfort if consumed in excessive amounts. It’s recommended to start with small amounts and gradually increase your intake over time.
- Medication interactions: Sabja seeds may interact with certain medications, including blood thinners and medications for high blood pressure. If you’re taking medication, it’s important to consult with your healthcare provider before consuming sabja seeds.
As always, it’s important to consult with a healthcare provider before making any significant changes to your diet or lifestyle.
Chia seeds and Sabja seeds
Chia seeds and sabja seeds are both nutrient-dense seeds that have gained popularity for their potential health benefits. Here are some key differences between the two:
- Appearance: Chia seeds are small, oval-shaped, and typically a dark brown color, while sabja seeds are slightly larger, rounder, and have a black or grayish color.
- Flavor and texture: Chia seeds have a mild, nutty flavor and a slightly crunchy texture, while sabja seeds have a mild, basil-like flavor and a chewy texture when soaked in liquid.
- Nutrient profile: Chia seeds are a good source of omega-3 fatty acids, fiber, and protein, while sabja seeds are a good source of fiber, calcium, and iron.
- Digestive properties: Both seeds can help to regulate digestion and prevent constipation due to their high fiber content. However, some people may find that chia seeds cause digestive discomfort or bloating.
- Culinary uses: Both chia seeds and sabja seeds can be used in a variety of ways, such as added to smoothies, yogurt, or oatmeal, or used as a vegan egg substitute in baking. However, sabja seeds are a common ingredient in Indian desserts and drinks, while chia seeds are more commonly used in Western cuisine.
Overall, both chia seeds and sabja seeds are nutritious and versatile seeds that can be incorporated into a healthy diet in moderation. It’s important to listen to your body and consume them in amounts that work for you.
Also Read : Unveiling the Health Benefits of Banana Flower: How This Superfood Can Boost Your Well-Being
In conclusion, sabja seeds are a nutritious and flavorful addition to your diet, with potential health benefits ranging from improved digestion to reduced inflammation. When consumed in moderation and in combination with a balanced diet and healthy lifestyle, sabja seeds can be a valuable tool in promoting overall wellness.
At Ayu Health, we understand the importance of proper nutrition in maintaining optimal health and wellness. Our team of healthcare professionals includes registered dietitians and nutritionists who can provide personalized guidance and support to help you achieve your health goals. Whether you’re looking to incorporate more superfoods like sabja seeds into your diet or need help managing a specific health condition, Ayu Health is here to help. Contact us today to learn more about our services and how we can support your journey toward better health.
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About the Author
Dr. S. Goel
Dr. S. Goel is a renowned Internal Medicine Specialist currently practicing at Ayu Health, Bangalore. He is a Specialist in Internal Medicine, Diabetes HTN, Paediatric Care, and Family Medicine.