As the importance of omega-3 fatty acids has evolved, there has been considerable interest in the population for using different kinds of seeds. seeds are mostly a great source of fiber and omega-3. people in Asia have been using chia and basil seeds for a long time. recently, an ongoing debate between chia seeds vs basil seeds is underway as to which seed has more health benefits.
This article will help you understand to draw a comparison between chia seeds vs basil seeds. also, you will get to know how to induce it into your daily lifestyle to get more benefits.
Introduction: Chia Seeds Vs Basil Seeds
The scientific name of basil seed is salvia hispanica and it is thought to be originated from central Americas, whereas basil seed or ocimum bascilicum is native to the tropical regions of Africa and Asia.
Although belonging to two different plants, both chia and basil seeds exhibit similar nutritional values, with a minor difference. Historically, both seeds have been a part of the culinary traditions of India and Southeast Asia for centuries.
Physical Properties: Chia Seeds Vs Basil Seeds
Chia seeds are smaller in size in comparison to basil seeds. Chia seeds need more time to absorb water but can weigh around 10 times their original weight after the absorption of water. on the other hand, basil seeds do not take a longer time to absorb water and look larger than the chia seeds after the absorption of water.
Nutrition Profile: Chia Seeds Vs Basil Seeds
Both chia and basil seeds have the nearly same nutritional profile. nevertheless, the protein and fiber content of basil seeds is better when comparing chia seeds vs basil seeds. On the other hand, however, the fat content and especially the Omega-3 content of chia seed is better than that of basil seed.
|Chia Seeds||Basil Seeds|
|Total Fats||4.5 grams||3 grams|
|Saturated Fat||0 grams||0.25 grams|
|Trans Fat||0 grams||0 grams|
|Cholesterol||0 grams||0 grams|
|Total Carbohydrates||7 grams||7.5 grams|
|Fiber||6 grams||7.5 grams|
|Sugars||0 grams||0 grams|
|Proteins||3 grams||3.5 grams|
|Sodium||0 grams||0 grams|
Discussion: Chia Seeds Vs Basil Seeds
In contrast to chia, basil seeds have a slightly finer, nutty taste. The seeds are darker than chia seeds and more teardrop-shaped. The seeds of basil also swell in water. They take up to 30 mins to soak the water and form a jelly-like layer.
Compared to chia seeds vs basil seeds, the latter have the advantage that they swell even faster. Chia, for example, needs up to 60 minutes to swell, while basil seeds only need a few minutes.
However, as with all germinable seeds, a longer soaking time favors the germination process, which can increase their tolerance. We recommend a swelling time of at least 30 minutes.
Similar to linseed, chia seeds, or flea seeds, basil seeds should always be consumed with plenty of liquid, otherwise, they clump together in the body and could lead to constipation in more sensitive people. To avoid this, about 250 ml of liquid should be added per tablespoon of basil seeds.
Comparing chia seeds vs basil seeds, due to their ability to gel, basil seeds are particularly suitable in the kitchen as a structuring agent. They can be used ideally as a binding agent, not only for soups or sauces but also in desserts and drinks, as is common in Asian cuisine.
For a pudding-like consistency, use about 100 ml of liquid for 1 tablespoon of basil seeds. Due to their only slightly nutty taste, they are suitable for both savory and sweet dishes. For example, basil seeds can be added to fruit juices, smoothies, or (ice) tea, sprinkled over salads as a topping, stirred into yogurt or quark, or mixed into muesli. The imagination knows no limits. And finally, fresh basil plants can also be grown from the seeds – a real all-around talent for the creative kitchen.
Healing Effect: Chia Seeds Vs Basil Seeds
Basil seeds are not only versatile for the preparation of dishes. They are also characterized by a wide range of medical healing effects, which make them a real superfood. Similarly, chia seeds have an exceptional tendency to be used in weight loss diets.
Chia is a seed rich in magnesium, calcium, and potassium, minerals that maintain health and strengthen bones, helping to prevent situations such as osteopenia, osteoporosis, falls, and fractures.
In addition, chia is also rich in fibers that form a kind of gel in the stomach, increasing food digestion time and prolonging satiety, making it a great option to help with weight loss. Although having slightly less fiber than basil seeds when comparing, chia seeds vs basil seeds, the chia is not less in providing health benefits.
Chia is sold in natural food stores and supermarkets and can be used in the form of seeds, which can be added to yogurts, bread, and cakes, or in the form of flour, which can be used in juices, vitamins, fruits, pancakes, cakes, and bread.
Comparing chia seeds vs basil seeds, their health benefits are very similar, but chia seeds consumption, in particular, promotes the following health benefits:
Due to the high fiber content, chia slows the absorption of carbohydrates, therefore regulating blood glucose levels.
In addition, chia also helps control blood glucose levels in people who already have diabetes.
Promote Weight Loss
Chia promotes weight loss, because it absorbs a large amount of water in the stomach, forming a type of gel that increases food digestion time and decreases hunger throughout the day.
A good way to use chia to help with weight loss is with overnight oats, oatmeal, milk, or plant-based snack that promotes satiety and can be consumed for breakfast or snacks throughout the day. day.
Prevent Premature Aging
Chia contains chlorogenic acid and caffeic acid, compounds with antioxidant action that fight excess free radicals, one of those responsible for the damage caused to healthy skin cells, preventing wrinkles, sagging, and premature aging.
In addition, because it contains great amounts of omega 3, chia also helps to keep the skin hydrated, smooth, and wrinkle-free. Discover all the health benefits of omega-3.
Prevent Cardiovascular Disease
Chia has great amounts of omega-3 and omega-6, healthy fats with antioxidant and anti-inflammatory action, which prevent the oxidation of fat cells, controlling cholesterol and triglyceride levels in the blood, and thus preventing cardiovascular diseases such as atherosclerosis, infarction, and heart failure.
In addition, chia is rich in potassium, a mineral that helps eliminate excess sodium circulating in the blood, preventing high blood pressure.
Maintain Eye Health
Because it contains vitamin A, chia helps to maintain vision health, as it prevents the emergence of xerophthalmia, a disease caused by a deficiency of this vitamin that can cause dryness, white spots in the eyes, and difficulty seeing in dark environments, for example.
Healthy Chia Recipes
a) Chia Pudding with Red Fruits
- 200 ml of milk or vegetable drink.
- 2 tablespoons of chia seeds.
- 1 dessert spoonful of honey.
- Chopped red fruits to taste.
Wash and dry the red fruits well, chopping them into small cubes. In a jar with a lid, mix the milk, or vegetable drink, with the chia seeds and honey, taking it to the fridge for two hours. Place the chopped berries over the pudding and serve.
b) Chia Flour Pancake
- 1 egg.
- 1 tablespoon of chia flour.
- 1 tablespoon of sour cream.
- 1 pinch of salt.
In a blender, place all the ingredients and beat until a homogeneous mass is formed. Take a non-stick frying pan over low heat and place, spreading well, the pancake batter. Brown the pancake well on both sides, wait for it to cool, and serve with fruit, peanut butter, or jelly.
Basil seeds have some additional benefits of being rich in fiber and protein when we draw a comparison of chia seeds vs basil seeds.
Some of the health benefits are,
Regulate blood glucose levels
A study involving subjects with type-2 diabetes ingested 10 g of basil seeds, which is equivalent to 3 tablespoons of water after each meal for 1 month. At the end of the trial, the blood sugar level after meals was shown to be 17% lower than at the start of the study.
Plant Compounds Against Cancer
Basil seeds are a source of plant compounds, of which polyphenols and flavonoids are included. The latter is an antioxidant that helps protect cells from free radical damage. Likewise, these plant compounds also have anti-cancer and anti-inflammatory properties.
Observational studies have shown that higher consumption of flavonoids has a lower risk of heart disease. In addition, a test-tube study found that basil seed extract destroyed harmful bacteria and caused the death of cancer cells in the body.
Pectin counteracts stomach emptying, which helps people feel full for a long period. In addition, it increases the levels of hormones that contribute to feeling full, so it can be considered effective for weight loss.
One tablespoon of basil seeds is equivalent to 13 g, which provides 15% of the daily intake of calcium and 10% of iron and magnesium. It is essential to emphasize that magnesium and calcium are essential for bone health and muscle function. As for iron, it is vital for the production of red blood cells.
Improve Gut Health
Studies indicate that pectin brings great prebiotic benefits, which help nourish and increase intestinal bacteria. This in turn includes those anti-inflammatory bacteria that improve gut health.
Chia Seeds Vs Basil Seeds: Which one is more nutritious?
Both have nearly the same nutritional value. However, the protein and fiber content of Basil Seed is higher than that of Chia, whereas the latter has a higher fat content.
Chia Seeds Vs Basil Seeds: Which to prefer?
As both have nearly the same nutritional value, you can prefer the one that is easily available and affordable.
Are Chis Seeds and Basil Seeds good for weight loss?
Yes, because of the presence of high good fat content, both help the body to maintain the LDL: HDL ratio, therefore helping in losing weight and bad fats.
When comparing chia seeds vs basil seeds, it is imperative to mention that both seeds have nearly the same nutritional value. Both exhibits almost the same health benefits and it depends on the availability of chia seeds vs basil seeds, you should use the one that is available easily. Therefore, you can easily use them in your diet, especially, the keto diet.
When comparing the prices of chia seeds vs basil seeds, chia seeds are cheaper in comparison in Europe and the Americas. Whereas, in Asia, basil seeds are relatively easier to find, therefore have a comparatively lower price than chia seeds.
Tell us in the comments section below about what you think which seed wins the contest of Chia Seeds Vs Basil Seeds.