Sabja Seeds Vs. Chia Seeds: Understanding the Differences and Their Benefits

The awareness level regarding health has grown dramatically amongst people lately, and it must be, considering how severely health is being impacted by a sedentary lifestyle. People are now diverting themselves to workouts to stay active for a couple of hours to reduce the impact on their health and avoid any major disease catching up with them. 

However, an active lifestyle alone is not enough, and the intake of the proper nutrients to keep all the major organs in a good working condition is equally important. People have already figured out this and are turning to the concept of superfoods and including them in their daily meals. 

Seeds like sabja, chia, and others are gaining huge popularity for their healthy weight loss and promoting good heart health traits. If you are thinking of incorporating the consumption of seeds in your daily life, then knowing their differences, health benefits, nutritional values, and others is very important. 

To give you a clear picture, we are sharing all the major details regarding sabja seeds vs chia seeds. Based on this information, you will easily be able to decide which seed will suit your health. 

An Overview of the Differences Between Sabja Seeds and Chia Seeds 

Factor	Sabja Seeds	Chia Seeds
Origin	India, Southeast Asia	Central and Southern Mexico, Guatemala
Scientific Name	Ocimum basilicum	Salvia hispanica
Appearance	Small, round, black	Small, oval-shaped, black or white
Colour	Jet Black	Black, brown or white
Taste	Faint herbal taste or Tasteless	Mild, nutty flavour
Soaking Time	15 to 20 minutes	30 minutes to 2 hours
Shelf Life	Shorter	Longer when kept in cool dry place

Let’s move on to understanding the difference between chia seeds vs sabja seeds better and have a detailed explanation around their major differences. Though they have a similar look and getting confused between them is quite common, they still have drastic differences, which we have shared here:

Origin

Sabja seeds come from Ocimum basilicum, which is native to India and Southeast Asia and has been grown traditionally for Ayurvedic practices. On the other side, chia seeds come from the Salvia Hispanica plant, which is a native of Central America, Mexico, and Guatemala. They have been a part of the staple food of Mayans and Aztecs, and have a history of being used in food. 

Appearance

Sabja seeds come in black, round, and smaller shapes, but a little bigger than the chia seeds. They are often smooth and shiny and swell up quickly in around 15 to 20 minutes when soaked in water. After getting soaked in sabja water, their appearance changes into a transparent gel-like coating with the small black seeds being visible inside. 

Chia seeds are smaller than the sabja seeds and come in diverse colours like black, brown, and white, and have a more oval shape. They take a little more time to get soaked, 30 minutes to 2 hours, and post soaking, their appearance change into a gel-like coating, 

Taste

As far as the taste is concerned, sabja seeds don't have any taste, and if your taste buds are on a more developed side, then you may be able to taste a herbal basil taste when you chew them. This particular tasteless feature makes them ideal for mixing and making any refreshing shakes and desserts. 

Chia seeds have a mild nutty flavour and are crunchy in texture when chewed raw. They also don’t have a strong taste and can easily be blended into any smoothie and desserts. It is often used to add more texture.

Shelf Life

Sabja seeds have a shorter shelf life when compared to chia seeds because they are larger in size and delicate in nature. They absorb the moisture easily, and if left loose, then there is no scope for using them. When storing them, ensure to keep them in an airtight container to last a little longer.

Chia seeds have a longer shelf life because they have their own natural antioxidant properties that help preserve them for a longer time. The best way to store them is by keeping them in a cool, dry, and airtight container, and they can easily last up to 2 to 3 years.

Consumption

To consume sabja seeds, you have to soak them in water for 15 to 20 minutes. After turning into gel-coating, they become easier to digest. They can’t be consumed dry, and that is why they are often used as a topping on falooda, milkshakes, and other desserts. 

Chia seeds can be consumed raw and dry. If you want to use it dry, add it to your cereals and baked food items. To consume them after being soaked, leave them in water for 30 minutes or more, and once they turn into a gel-like structure, add them to pudding, oats, and smoothies. 

Nutritional Values of Sabja Seeds and Chia Seeds

After understanding the core differences, let us now move to the most important factors of both the seeds, which is to understand the chia seeds vs sabja seeds nutrition values. 

The breakdown of the nutrition is based on 100 grams:

Nutrition	Sabja Seeds	Chia Seeds
Water	10.4 Grams	5.8 Grams
Calories	233 Kcal	486 Kcal
Fat	4.0 Grams	30.7 Grams
Protein	4.8 Grams	16.5 Grams
Carbohydrates	47.8 Grams	42.1 Grams
Fiber	37.7 Grams	34.4 Grams

Let’s move forward to the sabja seeds and chia seeds benefits regarding health. 

Health Benefits of Sabja Seeds

Incorporating sabja seeds in your daily meals in different ways can boost your health in many ways. Let’s explore different sabja seeds' benefits:

Weight Management

Most people choose to consume sabja seeds for their excellent weight loss properties. When consumed, it decreases the cravings and makes you feel full because of its high fibre content, which further eliminates the calorie intake, and slowly makes you lose weight. Along with this, they even regulate the blood sugar levels and keep them in control, which often leads to cravings in between meals. 

Diabetes Management

If you are dealing with diabetes, even at a slightly elevated level, consuming sabja seeds can be highly beneficial for you. As mentioned briefly above, sabja seeds have natural compounds that work on improving insulin sensitivity and make the cells in the body use more glucose than usual, lowering the risk of increased diabetes. 

Helps with Acidity and Constipation

If you have been struggling with constipation and acidity, then you must include sabja seeds in your daily diet in any form because they boost smooth digestion. When soaked in water, it turns into a gel-like structure, which helps in bowel movement and eases constipation. Also, sabja seeds are famous for their cooling agent, which helps with digestion, reduces acidity, and relieves heartburn. 

Promotes Hydration

When soaked in water, sabja seeds form a gel-like substance. The seeds, by carrying the water, help the body to stay hydrated for a longer time. There is a reason why sabja seeds are often used as a main ingredient in smoothies and other drinks, especially in the summer. 

Contains Flavonoids

One of the most important components that sabja seeds carry is the antioxidant, and to be precise, flavonoids. Flavonoids work wonders to prevent the cell damage caused by oxidation. Sabja seeds carry a good amount, and when you consume them, they delay the aging process and make you look younger and healthier. 

Health Benefits of Chia Seeds

Chia seeds also contain a lot of minerals, antioxidants, and other nutritional values, supporting your body and health in diverse ways. Let’s explore chia seeds' benefits:

Improves Heart Health

People with heart issues or conditions are often advised to consume chia seeds because they contain quercetin, an antioxidant that can reduce heart-related issues. Also, chia seeds are high in fiber, helping to lower high blood pressure, minimizing the chance of getting a heart attack, and keeping heart disease from getting worse. 

Manages Blood Sugar Levels

Being rich in fiber not only helps with lowering blood pressure, but it also helps in reducing insulin resistance and managing blood sugar levels. It is highly effective in lowering the risk of the development of Type 2 diabetes. If you are consuming anything that is made using chia seeds, the chances of blood sugar spiking are way lower, like bread made using chia seeds, which is any day better than traditional bread. 

Reduces Weights

Some studies show that consuming chia seeds daily can help with weight management, and an ounce of chia seeds contains about 35% of the fiber that a human consumes daily. When you consume soaked chia seeds, they expand in your stomach and make you feel full while decreasing the cravings to constantly eat something. When the unnecessary food intake becomes lower, the weight starts to reduce gradually. 

Improves Skin Health

Certain research has shown that chia seeds contain high levels of Vitamin F, which is very beneficial for improving skin and keeping it hydrated. Another set of studies shows that chia seeds help with skin health and protect it from enzymes that cause aging. When you consume it regularly, you may see the difference in your skin, but it may come slowly. 

Promotes Bone Health

Chia seeds contain many nutrients that help the bones and promote better bone health, like phosphorus and magnesium. An ounce of chia seeds has about 14% of the calcium allowance from your daily requirements, and it boosts healthy bones, muscles, and even nerves. Some studies even show that chia seeds contain more calcium than dairy products. 

Sabja Seeds or Chia Seeds: Which One is Better for Summers?

Sabja seeds contain natural cooling agents and are often used in making cool desserts and smoothies. When consumed on summer days, the cooling agent helps keep you hydrated for a longer period of time. Also, when soaked, it swells up easily and quickly, and consumption of soaked sabja seeds lowers the body heat. 

Chia seeds also help with hydration, but it doesn’t create the same effect as sabja seeds. They are high in fiber and keep you on high energy throughout the day, but are not an ideal summer drink. 

When compared solely based on which one is better for summers, sabja seed is a clear winner. 

When thinking of working towards your health, you must focus on your diet as well and incorporate certain foods that are overall good for your health. Sabja seeds vs chia seeds, both are considered to be superfoods for containing diverse nutritional values that promote better health. However, after knowing the details of both these seeds, you can make better decisions on which one you would stick to based on your condition and health issues. 

FAQs

Which is better: sabja seeds or chia seeds?

Both sabja and chia seeds are good for health, depending on what your needs are. Sabja seeds contain fiber, promote better digestion, and are a cooling agent that helps with hydration. Chia seeds are rich in Omega-3 fatty acids, contain antioxidants, and promote good heart health.  

Can we drink sabja seeds daily?

Yes, you can drink sabja seeds daily, and it has wonderful effects on your body, like better digestion, managing high blood sugar levels, and promoting weight loss. For daily consumption, 1 or 2 spoons of salsa seeds soaked in water will be great. 

Are chia seeds good for pregnancy?

Chia seeds can be consumed in pregnancy, but should be done in moderation. The protein in sabja seeds and fiber helps with the growth of the baby. However, you must consult your doctor before consuming it daily.

Can I mix sabja and chia seeds?

Yes, you can mix sabja seeds and chia seeds for consumption as both are considered superfoods. However, do not soak them together as sabja seeds take 15 to 20 minutes to soak, and chia seeds can take 30 minutes to 2 hours. 

Which is better, chia or sabja for skin?

Both sabja seeds and chia seeds promote healthy skin, but they may work differently. Sabja seeds can help with hydration and stop acne breakouts, while chia seeds reduce inflammation and slow down aging. 

What happens if we eat chia seeds daily?

Eating chia seeds daily will only contribute to the betterment of your overall health, like improving heart conditions, lowering high blood sugar levels, strengthening bones and muscles, and being energetic. 

Which seeds reduce body heat, chia seeds or sabja seeds?

While both give you hydration, sabja seeds are really good to reduce body heat as it has a cooling agent that keeps you hydrated for a longer period of time. 

What are the disadvantages of sabja seeds?

There are indeed some disadvantages of consuming sabja seeds, and it might show results in certain individuals, like blood thinning, nausea, itching, bloating, and diarrhea. 

Which seed is better than chia?

Sabja seeds are often said to be better than chia for being a natural cooling agent for the body, improving digestion and bowel movement, and promoting hydration. 

Which is best for hair, chia seeds or sabja seeds?

Both sabja seeds and chia seeds help improve hair condition, but sabja seeds have more weight because they contain high fiber and iron content that helps with hair fall.