Chia Seeds vs. Basil Seeds: Which is Better for Weight Loss?
Chia seeds and basil seeds (also known as kaskas) are both considered superfoods due to their remarkable health benefits, although they differ in nutritional profiles and uses. Chia seeds, derived from the Salvia hispanica plant native to Mexico and Guatemala, are tiny oval seeds typically black, grey, or white. In contrast, basil seeds come from the Ocimum basilicum plant, related to the Tulsi plant, and are commonly found in India and Southeast Asia. While chia seeds are often used in beverages for a gel-like texture, as a crunch element in baked goods, or as an egg substitute in vegan recipes, basil seeds are known for adding a nutty flavor to foods, thickening curries, and making drinks like thandai.
Both seeds offer substantial nutritional benefits. A 100-gram serving of chia seeds contains 490 kilocalories, 16.5 grams of protein, 28.9 grams of carbohydrates, 34 grams of fiber, and 30.7 grams of fats. They are also rich in antioxidants, vitamins B1, B2, B3, E, C, and minerals like potassium, zinc, and manganese. Chia seeds are known for their ability to absorb water up to 12 times their weight, aiding in hydration, improving digestive health, reducing inflammation, protecting heart health, and regulating blood sugar levels. On the other hand, a tablespoon of basil seeds (approximately 13 grams) contains 525 kilocalories, 18 grams of protein, 28.1 grams of carbohydrates, and 41.6 grams of fats. Basil seeds also have antioxidants such as polyphenols and flavonoids, help cool the body, alleviate constipation and acidity, and promote a feeling of fullness to prevent overeating.
What Helps to Lose Weight
When it comes to weight loss, chia seeds are generally considered more effective due to their lower calorie content and higher fiber and omega-3 fatty acid levels. These properties help in reducing body weight, improving digestive health, and providing a sense of fullness. To utilize chia seeds for weight loss, soak them in water or other liquids for 15 minutes before consumption, ensuring proper hydration. Limit intake to about 25 grams a day to avoid overconsumption. Adding chia seeds to salads, yogurt, or other meals can enhance digestion and provide additional benefits. While basil seeds also promote fullness and hydration, they are often part of richer, heavier foods and are not directly associated with weight loss. Combining chia seeds with an active lifestyle will maximize their weight loss benefits.
