Basil Seeds: Keto-Friendly Superfood?

Basil seeds, also known as sabja or tukmaria seeds, are often touted as a superfood and a replacement for chia seeds. They are a good source of minerals like calcium, magnesium, iron, and potassium, and are high in fibre. With zero net carbs, basil seeds are considered keto-friendly. However, it is important to note that they are calorie-dense, with 60 calories per tablespoon, and should be consumed in moderation.

Nutritional value of basil seeds

Basil seeds, also known as sabja or tukmaria seeds, are a good source of several essential nutrients. They are native to tropical regions of Africa and Asia and are commonly used in Indian and Southeast Asian cuisines.

Basil seeds are a good source of dietary fibre, with 1 tablespoon (13 grams) of basil seeds supplying 7 grams of fibre, which is about 25% of the Reference Daily Intake (RDI). They are also a good source of minerals such as calcium, magnesium, and iron. A tablespoon of basil seeds meets about 15% of the RDI for calcium and 10% of the RDI for magnesium and iron.

In addition, basil seeds are a good source of plant-based omega-3 fats, particularly alpha-linolenic acid (ALA). About half of the fat content in basil seeds is ALA, which is an essential fatty acid that the body cannot produce and must be obtained from dietary sources.

They also contain phenolic compounds and flavonoids, which have antioxidant properties. These compounds may help protect the body from damage caused by free radicals, which have been linked to cardiovascular disease, neurodegenerative diseases, and certain cancers.

Furthermore, basil seeds are a good source of protein, with a range of 11.4 to 22.5 grams of protein per 100 grams of basil seeds. They contain all the essential amino acids except sulphur-containing amino acids and tryptophan.

Other Health Benefits

Basil seeds are also said to have several health benefits, although more research is needed to confirm these effects. They may support gut health, aid in weight management, and help prevent diseases such as cardiovascular disease and certain cancers. They are also said to have antibacterial properties and may have anti-inflammatory and antiulcer effects due to their ALA content.

Precautions

It is important to note that basil seeds have a high fibre content, and consuming too much fibre too quickly can cause digestive issues such as bloating, abdominal cramps, and diarrhoea. It is recommended to introduce fibre into the diet gradually and increase water intake and physical activity to avoid these issues.

Additionally, basil seeds are high in vitamin K, which can interfere with blood-thinning medications such as warfarin. It is always recommended to consult with a healthcare professional before adding new foods to your diet, especially if you are taking any medications.

Health benefits of basil seeds

Basil seeds, also known as sabja or tukmaria seeds, are small black seeds from the sweet basil plant (*Ocimum basilicum*). They are commonly used in Asian cuisine, particularly in beverages and desserts. Here are some of the health benefits of basil seeds:

Good Source of Minerals

Just 1 tablespoon (0.5 ounces or 13 grams) of basil seeds is a good source of iron, calcium, and magnesium. Calcium and magnesium are essential for bone health and muscle function, while iron is vital for red blood cell production.

Packed with Fiber

Basil seeds are high in fiber, particularly soluble fiber, including pectin. Fiber helps you meet your daily quota and supports gut health by nourishing and increasing beneficial gut bacteria. It may also help you feel full, aid in blood sugar control, and improve cholesterol levels.

Rich in Plant Compounds

Basil seeds contain flavonoids and other polyphenols, which are antioxidants that protect your cells from damage by free radicals. They also have anti-inflammatory and anticancer properties. Observational studies link higher flavonoid intake to reduced heart disease risk.

Plant Source of Omega-3 Fat

Basil seeds are a good source of alpha-linolenic acid (ALA), an essential omega-3 fat that the body uses to produce energy. ALA may also have anti-inflammatory benefits and reduce the risk of heart disease and type 2 diabetes.

Alternative to Chia Seeds

Basil seeds are similar to chia seeds in size and nutritional profile. Both swell and form a gel when soaked, but basil seeds do so quicker and to a larger size. They can be used in similar recipes, such as smoothies and baked goods.

Hydration and Electrolytes

When soaked in water, basil seeds form a gel-like coating that helps retain water, making them ideal for adding to drinks to support hydration. They also contain electrolytes like potassium and magnesium, which help maintain fluid balance and support muscle and nerve function.

How to eat basil seeds

Basil seeds are a versatile ingredient that can be used in a variety of dishes. Here are some tips and ideas on how to incorporate them into your diet:

Soaking Basil Seeds

Before consuming basil seeds, it is recommended to soak them in water. The general ratio is 8 ounces (237 ml or 1 cup) of water per 1 tablespoon of basil seeds. You can use more water if desired, but avoid using too little to prevent clumping. Let the seeds soak for about 15 minutes, or until they have tripled in size and the outer portion turns grey. The soaked seeds can then be strained and added to your recipes.

Adding to Baked Goods

Basil seeds can be used as an egg replacement in baked goods. Simply soak 1 tablespoon of basil seeds in 3 tablespoons of water and use it in place of one egg. Additionally, you can grind basil seeds and use them as a substitute for part of the flour in your recipes. They work well in grain-free, vegan, keto, and paleo baking, adding a tender texture to your breads and baked goods.

Enhancing Beverages and Smoothies

Basil seeds are commonly used in beverages and can add a chewy texture and a boost of healthy fiber. Try adding them to smoothies, lemonade, or other drinks. They can also be used in hot beverages, such as oatmeal or hot cereal. Soaked basil seeds can be combined with coconut milk and fruit to make a delicious basil seed pudding.

Incorporating into Meals

Basil seeds can be added to a variety of dishes to boost their nutritional content. Try sprinkling them on salads or using them in whole-grain pancakes, pasta dishes, or soups. They can also be used as a thickening agent in sauces and desserts.

Substituting for Chia Seeds

Basil seeds are similar to chia seeds in many ways and can often be used as a substitute. Both types of seeds swell and form a gel when soaked, but basil seeds swell quicker and larger. They can be used in similar recipes, such as smoothies and baked goods, although basil seeds are typically not eaten dry like chia seeds.

When incorporating basil seeds into your diet, it is important to start with a small amount and gradually increase your intake to avoid any digestive issues. Additionally, pregnant women or those trying to conceive should exercise caution as basil seeds can lower estrogen levels.

Basil seeds vs chia seeds

Basil seeds are keto-friendly as they have zero net carbs and are high in fibre, iron, potassium, and calcium. They are also calorie-dense, so it is important to be mindful of how many are added to meals.

Both basil seeds and chia seeds have been used to enhance health and address health issues. They have a similar appearance and health benefits, but there are some differences to note.

Nutritional Differences

Basil seeds have almost double the amounts of fibre, potassium, calcium, and iron compared to chia seeds. They also have ten times more prebiotics. However, chia seeds contain more omega-3 fatty acids.

Consumption Methods

Both seeds can be eaten dry or soaked in water. Chia seeds can be eaten raw and soaked, while basil seeds must be soaked for a couple of hours before consumption. They both swell and form a gel when soaked, but basil seeds do so quicker and to a larger size.

Origin

Chia seeds are native to Central America (Guatemala) and Mexico, while basil seeds come from regions of Southeast Asia, Afghanistan, and Central Africa.

Taste and Smell

Neither seed has a distinct taste or odour, but some basil seeds may have a specific smell and taste due to a lack of USDA certification. The only USDA-certified organic basil seed brand is Zen Basil Seeds, which is devoid of any smell or taste.

Price and Availability

Chia seeds are widely available and can be found in most stores and markets. Basil seeds are harder to find and, therefore, more expensive. The only reliable brand of basil seeds is Zen Basil Seeds.

Benefits

Basil seeds have anti-inflammatory properties, aid weight loss, promote heart health, support gut health, stimulate hair growth, and help reduce the risks of diabetes and obesity. Chia seeds provide energy through omega-3 fatty acids and assist in weight management.

Both seeds can be added to smoothies, salads, and baked goods. Basil seeds can be used as a binding agent and egg replacement in baking. They can also be used to make pudding.

Weight loss with basil seeds

Basil seeds, also known as sabja seeds, are a popular ingredient in Southern Asia, added to traditional beverages and iced desserts. They are also used in Ayurvedic and Chinese medicine.

Basil seeds are a great option for those on a keto diet as they have zero net carbs, are high in fibre, and are a good source of iron, calcium, and magnesium. They are also calorie-dense, so it's important to be mindful of portion sizes.

Basil seeds are often touted as a superfood and a replacement for chia seeds. They are rich in fibre, which keeps you feeling fuller for longer, reducing your appetite and preventing overeating and unnecessary cravings. They are also a good source of alpha-linolenic acid (ALA), which stimulates fat-burning metabolism in the body.

A teaspoon of basil seeds has only two to four calories and is packed with vitamins and minerals, including calcium, phosphorus, magnesium, and iron, along with vitamins A, B-complex, E, and K, all of which are essential for weight management.

• Soak them in water and consume them to burn belly fat.
• Add them to milkshakes, smoothies, and lemon juice.
• Include them in desserts like halwa, pie, and tea cakes.
• Use them in soups and salad dressings.
• Sprinkle them on drinks like lemonade and green tea, or munch on them as a low-calorie snack.

However, it is important to note that increasing your fibre intake too quickly can cause digestive issues, so start with a smaller amount of basil seeds and gradually increase your intake over a couple of weeks.

Frequently asked questions