Sabja Seeds vs Chia Seeds: Everything You Need to Know

When it comes to superfoods, Chia and sabja seeds have gained popularity in recent years. They have similar nutritional profiles. They are good sources of protein, omega-3 fatty acids, calcium, iron, magnesium, and many other essential nutrients.

Whether you're trying to lose weight, improve digestion, or boost your overall health, these seeds can be excellent additions to your diet. Let's understand everything about sabja seeds and chai seeds in detail.

Chia seeds vs Sabja Seeds Nutrition

Here is the nutritional value of chia and sabja seeds per 100g:

Nutrient	Chia Seeds	Sabja Seeds (Basil Seeds)
Calories	486 kcal	233 kcal
Protein	16.5 g	4.8 g
Fat	30.7 g	4.0 g
Omega-3 Fatty Acids	17.8 g	Moderate
Fiber	34.4 g	37.5 g
Calcium	631 mg	280 mg
Iron	7.7 mg	5.3 mg
Magnesium	335 mg	92 mg

Read more: Sabja (Basil) Seeds: Benefits, Nutrition Facts, Weight Loss, and More

Chia Seeds vs Sabja Seeds Benefits

5 Health Benefits of Sabja Seeds

Aids in Digestion

Sabja seeds are rich in soluble fiber, which promotes healthy bowel movements and helps relieve constipation, bloating, and acidity. They act as a natural laxative and soothe the stomach lining.

Helps with Weight Loss

Sabja seeds can help with weight loss by keeping you fuller for longer. This can reduce unnecessary snacking, curb appetite, and help you manage your weight goals.

Regulates Blood Sugar Levels

Sabja seeds help slow down the absorption of carbohydrates in the body, which may prevent blood sugar spikes. If consumed regularly as part of a balanced diet, they are good for people with Type 2 diabetes.

Natural Body Coolant

Sabja seeds have natural cooling properties. They are best for summer drinks like falooda and sherbets, which reduce body heat. They also help soothe inflammation and provide relief in hot weather.

Rich in Antioxidants

Packed with flavonoids and polyphenols. Sabja seeds fight free radicals, reduce oxidative stress, and support healthy skin and immunity.

Also read: Sabja Seeds: Health Benefits, Uses, and Side Effects

5 Health Benefits of Chia Seeds

Supports Heart Health

Chia seeds are an excellent source of omega-3 fatty acids. These help reduce inflammation, lower bad cholesterol (LDL), and improve cardiovascular health.

Promotes Weight Loss

Chia seeds are high in fiber and protein. They help increase satiety and reduce appetite. Consuming chia seeds lowers calories throughout the day and supports healthy weight loss.

Boosts Bone Strength

Chia seeds contain calcium, magnesium, and phosphorus, strengthening bones and preventing osteoporosis in aging adults.

Regulates Blood Sugar

Chia seeds slow down the digestion of carbohydrates. Regular intake of chia seeds regulates blood sugar levels and prevents insulin spikes after meals.

Enhances Energy and Endurance

Chia seeds are also known as "runner's food." Chia seeds provide sustained energy. It is a mix of complex carbs, protein, and healthy fats. They're a popular choice for athletes and busy professionals alike.

Chia vs Sabja: Which Is Better for Weight Loss?

If you are looking for Sabja seeds vs chia seeds for weight loss options, both can be helpful, but they work slightly differently.

Sabja seeds

• Quick Swelling: Sabja seeds expand within 10-15 minutes of soaking. That means drinking a glass of water with sabja seeds before a meal makes you more likely to feel full and eat less.
• High in Fiber: They are rich in soluble fibre, which slows digestion and keeps hunger at bay.
• Low in Calories: Sabja seeds are much lower in calories than chia seeds, which makes them ideal for people who want to lower their calorie intake.

Chia seeds

• Rich in Protein: Chia seeds contain protein, which is essential for muscle maintenance and makes you feel full for longer.
• Packed with Omega-3s, these healthy fats help reduce inflammation and may also affect fat metabolism.
• Slow Digesting Fiber: Chia seeds take longer to absorb water and swell, but slow down digestion. 

How to Consume Chia and Sabja Seeds?

You need to prepare a bit before consuming chia and sabja seeds- 

How to Consume Sabja Seeds:

• Soak them: Always soak sabja seeds in water for 10-15 minutes. They swell up quickly, forming a gel-like texture.
• How many Sabja Seeds are recommended daily? One to two teaspoons per serving is enough.
• Best ways to enjoy:
• Mix them into lemon water or coconut water.
• Add them to smoothies or milkshakes.
• Use them in traditional drinks like falooda or rose milk.

How to Consume Chia Seeds:

• Soak or sprinkle: You can soak chia seeds (30 minutes to 2 hours) or eat them raw. When soaked, they become gelatinous.
• How much?One to two tablespoons per day.
• Popular uses:
• Add it to yogurt or oatmeal.
• Mix into smoothies.
• Stir into baked goods or protein shakes.

How to Use Sabja Seeds? 

Sabja seeds are incredibly versatile. Here are some easy and practical ways to use them daily:

1. In Beverages: Add to lemon water, coconut water, or fruit juices.
2. Traditional Recipes: Mix into falooda, rose milk, or sherbet.
3. Smoothie: Add soaked sabja seeds to your smoothie for extra fiber.
4. Detox Drinks: Combine with apple cider vinegar and honey for a detox shot.

Tip: Always soak before use to avoid digestive discomfort and get the full benefits.

How to Use Chia Seeds?

Here are some easy ways to incorporate them:

1. Chia Pudding: Mix three spoons of chia seeds with 1 cup of almond milk. Let it sit overnight. Add fruit or honey.
2. In breakfasts: Sprinkle on oatmeal or cereal, or mix into yogurt.
3. In Baking: Use in muffins, pancakes, or breads for added nutrition.
4. Smoothies & Juices: Soak first or blend directly into your drinks.

Chia Vs Sabja Seeds: Which one is better for summer?

Sabja seeds are the winner when it comes to staying cool and hydrated during summer. Sabja seeds are known for their natural cooling properties and are used in refreshing summer drinks like falooda, rose milk, and lemon water. Once soaked, they swell quickly and help lower body heat, making them perfect for hot weather.

On the other hand, chia seeds are hydrating and nutrient-rich, but don’t offer the same immediate cooling effect. They’re excellent for providing sustained energy and fiber, but sabja seeds support digestion and body temperature regulation during the scorching summer months.

You can still enjoy both! Use sabja seeds in your chilled drinks to beat the heat and chia seeds in your smoothies or breakfast bowls for a nutritional boost. 

Also read: Chia Seed Water: The Hidden Side Effects You Should Know

Which Is Better: Chia Seeds Or Basil Seeds?

Both chia seeds and basil seeds offer various health benefits. Chia seeds contain omega-3 fatty acids, protein, calcium, and fiber. They help improve heart health, boost energy, and support weight loss through muscle maintenance and satiety.

On the other hand, basil seeds are lower in calories and act as a natural body coolant. They are great for summer hydration and quick appetite control. Due to their high soluble fiber content, they're also excellent for digestive health.

So, if you're looking for a nutrient-dense superfood for daily wellness and energy, go with chia seeds. If your focus is on cooling the body, soothing digestion, or controlling appetite before meals, basil seeds are more effective.

In short, both are beneficial and great for your health. You can choose them based on your health priorities!

Precautions When Using Chia and Sabja Seeds

Although chia and sabja (basil) seeds are generally safe and healthy. Here are a few key points you should take care of before using chia and sabja seeds-

• Always Soak Before Eating- Eating them dry can cause choking or digestive discomfort. Always soak them in water for 10–15 minutes (sabja) or 30 minutes (chia).
• Start with Small Amounts- Start with one teaspoon (sabja) or one tablespoon (chia) daily. Sudden high fiber intake can cause bloating, gas, or cramps.
• Stay Hydrated- Because both seeds absorb water in the gut, drink plenty of fluids throughout the day to avoid constipation or dehydration.
• Allergy Warning- Some people might be allergic to sabja or chia seeds. If you feel any discomfort after eating them, seek medical attention. 
• Medical Conditions- If you have any health conditions, such as diabetes or high blood pressure, consult your doctor before consuming these seeds.

Final Thoughts

Sabja and chia seeds are excellent superfoods and offer various health benefits. Sabja seeds are perfect for those who want quick relief from bloating or need a cooling, high-fiber option. On the other hand, chia seeds are good for long-term health, energy, and weight management.

You can choose both instead of one. Add sabja seeds to your summer drinks and chia seeds to your breakfast bowls or baked goods.

Whichever you choose, these tiny seeds can greatly impact your health.

FAQ’s

1. Can I consume chia and sabja seeds daily?

Yes, you can consume chia and sabja seeds daily in moderation. Stick to 1–2 tablespoons of chia seeds daily and 1–2 teaspoons of soaked sabja seeds. 

2. Can I consume sabja and chia seeds during pregnancy or breastfeeding?

Both sabja and chia seeds can be consumed in moderation during pregnancy or breastfeeding. They provide fiber, calcium, and omega-3s. Always consult your doctor before consuming. 

3. Who should not eat sabja seeds?

People with low blood pressure, hormone-sensitive conditions, or those on blood-thinning medications should avoid sabja seeds without medical advice. 

4. Can chia and sabja seeds be taken together?

Yes, chia and sabja seeds can be taken together.

5. Is Sabja good for weight loss?

Yes, sabja (basil) seeds are good for weight loss. They are rich in soluble fiber, which helps you feel full longer, reduces cravings, and aids digestion.