Chia Seeds Vs Sabja Seeds: Which Is Healthier For You? Nutritionist Reveals The Truth!

These days, everyone seems to be talking about two tiny yet mighty seeds: chia and sabja. They’ve taken the health world by storm, appearing in everything from smoothies to desserts, and it’s no surprise why. These tiny seeds pack a punch regarding nutrition and health benefits. However, despite their rising popularity, there’s often confusion surrounding the two—after all, they look similar, especially when soaked, as they both develop a gel-like texture. So, let’s take a deeper dive and figure out which is healthier for you: chia seeds or sabja seeds? To help shed light on this seed showdown, Bhakti Kapoor, a nutritionist, breaks down their differences and benefits.

Chia Seeds Vs. Sabja Seeds: Nutritional Composition & Health Benefits

Originating from Mexico, chia seeds have gained massive popularity worldwide, especially with the rise of plant-based diets and superfoods. “Chia seeds are incredibly versatile,” says Bhakti. “They can be added to almost anything, and they offer benefits that go beyond just fibre. Their omega-3 content makes them excellent for reducing inflammation and supporting brain health, while their fibre helps with digestion and weight management.”

On the other hand, sabja seeds (also known as basil seeds) are commonly found in Ayurvedic medicine and are prized for their cooling properties. “Sabja seeds are fantastic for people living in warmer climates or anyone dealing with heat-induced discomfort. They help with bloating and acid reflux and provide much-needed relief during summer,” Bhakti explains. “They may not have the omega-3s that chia seeds do, but their ability to regulate body temperature and support digestion is something people don’t often realise.”

Nutritionist Shares Their Health Benefits

Bhakti emphasises that chia seeds are a better choice for those looking to lose weight. Their high fibre content helps curb hunger and maintain fullness. This helps prevent overeating, making them excellent for weight management. When it comes to maintaining heart & brain health, chia seeds take the lead, thanks to their ALA content, a type of omega-3 fatty acid. If you want to protect your heart and brain, chia seeds should be your pick.

Sabja seeds are your go-to solution for digestion issues. They work wonders for individuals suffering from constipation, acid reflux, and bloating, nutritionist Bhakti Kapoor shares. They are known for their soothing properties on the gut, making them ideal for those with sensitive digestion. Sabja seeds are also fantastic when you’re looking for natural relief from acidity and to stay cool during the summer months. Their cooling properties are widely used in Ayurvedic practices, making them perfect for combating body heat.

Also Read: Yoga Expert Reveals A 2-Ingredient Summer Drink That Combats Heat, Bloating, And Fatigue Naturally

How To Make The Most Of Them

Chia Seeds:

Soak about 1 tablespoon of chia seeds in water for 30–60 minutes. Once soaked, you can use them in smoothies, yoghurt, overnight oats, or even lemon water. The soaking process activates the fibre, making it easier for your body to digest.

Sabja Seeds:

Soak 1 teaspoon of sabja seeds in warm water for 10–15 minutes. These seeds are commonly added to refreshing drinks like coconut water, milk, or rose sherbet, making them perfect for cooling off in the summer.

So, which is healthier: chia seeds or sabja seeds? According to Bhakti Kapoor, it’s not about one being better than the other; it’s about finding what works best for you. Choose chia seeds if you’re looking to support heart health, manage your weight, or boost your omega-3 intake. Opt for sabja seeds if you need help with digestion, relief from acidity, or a natural cooling remedy during hot weather.

In the end, the best way to maximise the benefits of both is by rotating them into your diet, depending on the season and your health needs.

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