Medically reviewed by Ashwathy V. Pillai, Senior Expert Nutrition Coach
Table of Contents
Sabja or Tukmaria or Sweet Basil Seeds belong to the same family as chia seeds do which is the mint family.
While chia seeds are widely known for their weight loss properties including appetite control, sabja seeds are not that widely popular and here in this article, we bring to you the various utilities of sabja seeds for weight loss.
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From being rich in dietary fibers to being low in calories, weight loss through sabja seeds is indeed a good idea.
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1. Essential Fatty Acids in Sabja Seeds Promotes Weight Loss
Sabja seed oils contain approximately 50% linoleic acid, 22% linolenic acid, 15% oleic acid and 8% unsaturated fatty acids.
Scientifically, this is a good blend of omega 3 and omega 6 fatty acids.
The 50% content of linolenic acid in the sabja seeds offers it a good content of omega 6 fatty acids which are considered good fatty acids and also offer anti-inflammatory properties which help in curbing inflammation and obesity in the human body.
Research says that conjugated linoleic acid cast an anti-obesity effect by reducing energy intake, increasing basal metabolic rate, inhibiting the development of fat cells and suppressing fat production and stimulating breakdown of fats .
Evidences Proving the Role of Essential Fatty Acids in Weight Loss
Also, according to a study published in American Journal of Clinical Nutrition, 2004 revealed that daily supplementation with Conjugated linoleic acid for 1 year resulted in the fat loss of 6-9% in healthy overweight individuals .
Furthermore, another study published in the same journal talks about CLA supplementation that can bring about modest weight loss .
Thus, it is a proven fact that consuming sabja seeds for weight loss daily will provide you with an excellent mixture of omega 3 and omega 6 fatty acids which will help you steer clear of inflammation and thus help in weight loss.
Want to know how sabja seeds look like?
They are oval in shape and black in colour. Their looks are similar to poppy seeds and they are larger than chia seeds & swell faster.
2. Dietary Fibre of Sabja Seeds for Weight loss
Research on the long-term dietary pattern of various individuals clearly indicates that fibre intake is directly proportional to weight loss .
This means that greater the fibre intake a person follows, more is the weight loss they can achieve.
It also promotes proper functioning of the gut hormones while aiding healthy and consistent weight loss.
Along with weight loss, sabja seeds fibre content are also found to improve metabolic  and cardiovascular health.
Research also suggests that sabja seeds contain around 80g of dietary fibre per 100g of seeds .
The dietary fibre under discussion is found to be soluble which helps in controlling appetite, slowing of the digestion of food and regulation of bowel movement.
3. Sabja Seeds helps in controlling appetite
As already discussed, sabja seeds are rich in soluble dietary fibre and around 100g of sweet basil seeds provide 80g dietary fibre.
Sabja seeds soaked in water absorbs approximately 4 times the amount of water as unsoaked seeds.
When soaked, sabja seeds swell to around 20-40% their original size and convert in the form of a gel-like substance. Consuming this gel before meals help in appetite control thereby reducing calorie intake.
It also slows down prior to meals helps in appetite control and reduces subsequent calorie intake.It slows down the activity of digestive enzymes, improves blood sugar control and regulates gut hormones to send satiety signals to the brain.
According to a study published in the International Journal of Preventive Medicine 2016 to determine whether dietary fibre content in sabja seeds help in weight loss in non-alcoholic fatty liver disease patients , it was revealed that consumption of sabja seeds led to significant decrease in body weight, fat mass, and BMI.
4. Sabja Seeds Normalizes Blood Sugar
We all know that serious health conditions like diabetes and insulin resistance are aftermaths of obesity, which when developed affect the blood sugar making it a never-ending process.
The gel formed by sabja seeds which we discussed in the above section is known to slow down the action of carbohydrate degrading enzymes, which leads to slow breakdown of carbohydrates in the diet which subsequently releases glucose slowly in the bloodstream.
According to a research published in Biomed and Pharmacotherapy 2016, showed that sabja seeds have the potential to lower the blood sugar levels in the body .
5. Sabja Seeds are Low Cal & High Nutrient Substance
Another highly attractive aspect of sabja seeds is that they are low in calories and high on vital nutrients.
They are rich in carbohydrates most of which are soluble dietary fibres that are not digested in the body and enhance the level of satiety.
Sabja seeds are an excellent source of vitamin A, vitamin B-complex, vitamin E & K, calcium, phosphorus, magnesium and iron – all nutrients being essential for weight loss and management.
So rather than using weight loss supplements (fat burner) and face the after effects of their usage , it is always better to go for natural weight loss aiding substances which do not pose any ill effects that provide other health benefits also.
Did you Know?
Like other seeds, sabja seeds also secrete essential oils and these oils contain more than almost 200 therapeutic compounds rich in flavonoids, phytosterols, polyphenols, triterpines, alkaloids.
Let us also tell you that each of these compounds contributes to the medicinal properties of sabja seeds.
Sabja seeds also contain planteose, mucilage, polysaccharides and oil rich in linoleic acid, linolenic acid and unsaturated fatty acids.
How to Consume Sabja Seeds?
Instead of trying to chew unsoaked sabja seeds, it is always better soak them in water and then consume.
Just take 1 teaspoon of sabja seeds and soak them in a glass of water. Wait till they form a gel-like consistency.
Consume this water and gel mix half an hour before meals. basil seeds and soak them in one glass of water.
Set them aside till they swell and form a gel. Doing this will control your appetite thus reducing your calorie intake during your meals.
Interesting Sherbet Recipe Using Sabja Seeds
- 2 tsp sabja seeds
- 2 glasses of chilled water and ice cubes
- 6 tbsp Roohafza/rose syrup/strawberry syrup
- 2 tsp lemon extracted juice
- 5-6 mint leaves
- Wash the sabja seeds thoroughly in running water.
- Soak 2 tsp sabja seeds in a glass of water for about 2 hours.
- Once soaked, they will appear swollen and 20-40% larger than their original size.
- Now strain the excess water from the soaked seeds.
- In a glass, add 3 tbsp Roohafza/rose syrup/any other flavoured syrup of your choice.
- Add chilled water into the glass and stir well.
- Add a tablespoon of soaked sabja seeds into it.
- Add in some lemon extracted juice and mint leaves.
- Add ice cubes and, stir well and serve chilled.
You can use any flavour of your choices like orange, raspberry, mango, litchi, lemon and the likes to prepare your choice of sabja sherbet.
This sherbet (sweet drink) along with being healthy, aids in weight loss too. Also, it acts as a body coolant during summers. So try this today!
So this was all about sabja seeds and their role in weight loss.If you know more about sabja seeds and ways to make these elements interesting for consumption, please send in your thoughts and recipes in the comment section below.