Chia seeds and sabja seeds, commonly referred to as basil seeds, are increasingly favored by individuals aiming to enhance their fiber consumption or manage their weight. Despite their shared popularity, these seeds possess distinct nutritional profiles and advantages. Therefore, understanding what you are consuming is crucial for effective weight loss.

In a recent Instagram video, Mansi Padechia, a dietician specializing in PCOS, elaborated on the differences between chia and sabja seeds, how to distinguish them, and ways to incorporate them into your daily meals. Let us clarify these differences to support your weight loss efforts:

Chia seeds vs sabja seeds

Note: Diuretics are substances or medications that promote diuresis, aiding the kidneys in producing more urine and eliminating excess fluid from the body.

Nutritional value:

According to the dietician, 20 grams of sabja seeds provide 2 grams of protein, 7 grams of fiber, and 7 grams of carbohydrates, while the same amount of chia seeds contains 3 grams of protein, 5 grams of carbohydrates, and 5 grams of fiber.

Mansi emphasized that chia seeds can be a valuable ally in weight loss. Furthermore, due to their higher nutrient density, chia seeds offer greater benefits for those on a weight loss journey, whereas sabja seeds serve as a soothing aid for digestion.

How to tell these seeds apart?

Mansi also explained how to identify the two types of seeds. According to her, chia seeds are small and speckled, while sabja seeds expand when soaked, taking on a jelly-like consistency that helps relieve constipation and acts as a natural coolant for the body.

She also provided suggestions for incorporating both seeds into your diet. She noted, “Chia seeds are versatile and can be sprinkled on yogurt, blended into smoothies, or baked into your favorite recipes. In contrast, sabja seeds should be soaked prior to consumption and can be added to beverages, desserts, or salads.”

Finally, she remarked, "For those seeking texture, chia is the ideal choice. If you prefer a cooling sensation and natural relief, then sabja is the way to go."

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