Chia Seeds vs Sabja Seeds: Which Is Better for Weight Loss?

Balasahana Suresh
When it comes to natural superfoods for weight management, chia seeds and sabja seeds (basil seeds) often take the spotlight. Both are packed with nutrients, but which one helps more in shedding those extra kilos? Let’s break it down.

1. Origins and Appearance

  • Chia Seeds: Tiny black or white seeds from the Salvia hispanica plant, native to Central America.
  • Sabja Seeds: Black seeds from sweet basil (Ocimum basilicum), popular in india and Southeast Asia.
2. Nutritional Powerhouse

Nutrient

Chia Seeds (per 28g)

Sabja Seeds (per 28g)

Calories

138

103

Protein

4.7g

3g

Fiber

10g

8g

Omega-3

4.9g

0g

Iron

2.2mg

2.5mg

Chia seeds are richer in omega-3 fatty acids, while sabja seeds are lower in calories.

3. How They Help in Weight Loss

  • Chia Seeds:
    • Expand in water to form a gel, keeping you full longer
    • High fiber slows digestion, reducing cravings
    • Packed with protein to support muscle retention
  • Sabja Seeds:
    • Absorb water quickly and swell, creating a feeling of fullness
    • Low in calories, making them perfect for low-calorie drinks
    • Aids digestion and helps reduce bloating
4. Usage in Diet

  • Chia Seeds: Add to smoothies, oatmeal, yogurt, or make chia pudding.
  • Sabja Seeds: Soak in water or milk and drink, often used in summer drinks like falooda.
5. Hydration and Digestion

Both seeds need to be soaked before consumption:

  • Chia: 10–15 minutes
  • Sabja: 30 minutes
    This soaking helps prevent dehydration and supports digestion, which is important during weight loss.
6. Best Choice for Weight Loss

  • If you want higher protein, omega-3, and long-term satiety, go for chia seeds.
  • If you prefer low-calorie hydration and cooling effects, sabja seeds are ideal.
Bottom Line: Both chia and sabja seeds are excellent additions to a weight loss diet. Chia seeds are more nutrient-dense and protein-rich, while sabja seeds are perfect for low-calorie, filling beverages. For maximum benefit, you can combine both in your daily diet.


Disclaimer:

The views and opinions expressed in this article are those of the author and do not necessarily reflect the official policy or position of any agency, organization, employer, or company. All information provided is for general informational purposes only. While every effort has been made to ensure accuracy, we make no representations or warranties of any kind, express or implied, about the completeness, reliability, or suitability of the information contained herein. Readers are advised to verify facts and seek professional advice where necessary. Any reliance placed on such information is strictly at the reader’s own risk.

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