Nutritional Comparison of Subja Seeds and Chia Seeds:
Summary
1. Nutrition seeds of the sweet basil or tulsi plants ossocicum basilicum
Slightly lower in calories ,fiber and fats,more in carbohydrates .
2. When compared to chia seeds they absorb a lot more water and expand to 30 times their size so is useful for digestion and as a bulking agent useful for diabetes and weight loss
3. High amounts of omega 3 fatty acids good for heart and cholesterol levels
4. Nutrition varies based on location drastically so consistency maybe an issue
5. Overall great addition in tablespoon
2-Subja Seeds (Per 100g):
• Calories: 440
• Carbohydrates: 65
• Fiber: 24
• Protein: 11 to 20g
• Fats: 12 to 25 gms
• Rich in iron, magnesium, and potassium
Chia Seeds (Per 100g):
• Calories: 550
• Carbohydrates: 42g
• Fiber: 34g
• Protein: 17g
• Fats: 31g
• High in omega-3 fatty acids, calcium, and antioxidants
3-Key Differences:
• Chia seeds have a higher calorie and fat content but offer more omega-3 fatty acids.
• Subja seeds, while lower in fats and calories, excel in iron and magnesium content and fiber is variable.
Both seeds are excellent for digestive health, hydration, and provide a boost of energy due to their high nutrient density.
4-Nutritional Values of Subja Seeds (Basil Seeds):
Subja seeds, also known as basil seeds, are highly nutritious. Per tablespoon (about 13 grams), they contain approximately:
• Calories: 45
• Carbohydrates: 2 to 7grams (including 7 grams of dietary fiber)
• Protein: 2 grams
• Fats: Less than 1 gram
• Omega-3 fatty acids: High in alpha-linolenic acid
They are also a good source of minerals such as calcium, magnesium, and iron.
5-Origin:
Subja seeds originate from the basil plant, specifically the sweet basil variety. They have been widely used in India and Southeast Asia for centuries, both for culinary and medicinal purposes.
Interesting Story:
In traditional Indian medicine, subja seeds were reputed to soothe the stomach after a spicy meal and are believed to have cooling properties, making them popular in summer drinks like falooda.
Advantages:
• Hydrating: They can absorb up to 30 times their weight in water, which helps in hydration.
• Digestive Health: Their high fiber content aids in digestion and can relieve constipation.
• Weight Management: The fiber also helps in feeling full, which can assist in weight management.
Disadvantages:
• Choking Hazard: If not pre-soaked, they can absorb water in the throat, posing a choking risk.
• Allergic Reactions: Some people might be allergic to basil seeds, experiencing reactions like itching or stomach upset.
Subja seeds offer a unique combination of nutritional benefits and traditional uses, making them a valuable addition to various dishes for those looking to enhance dietary fiber and hydration.
Incorporating seeds into your diet can provide a wide range of nutritional benefits. Here are five important points to consider when adding seeds to your diet:
1. Variety and Nutritional Balance:
• Importance: Different seeds offer various nutrients, so including a variety of seeds ensures a more balanced intake of essential vitamins, minerals, and healthy fats.
• Examples: Flaxseeds (rich in omega-3 fatty acids), chia seeds (high in fiber and calcium), pumpkin seeds (good source of magnesium and zinc), and sunflower seeds (rich in vitamin E and selenium).
2. Portion Control:
• Importance: Seeds are nutrient-dense and calorie-dense, so consuming them in moderation is key to avoiding excessive calorie intake.
• Recommendation: Aim for about one to two tablespoons of seeds per day as part of a balanced diet.
3. Preparation and Digestion:
• Importance: Some seeds are better absorbed by the body when they are ground or soaked, which can help with digestion and nutrient availability.
• Examples: Flaxseeds should be ground to improve nutrient absorption, while chia seeds benefit from soaking to form a gel-like consistency that is easier to digest.
4. Allergies and Sensitivities:
• Importance: Be aware of potential allergies or sensitivities to certain seeds, especially if you have a history of food allergies.
• Action: Introduce new seeds gradually and observe any adverse reactions, consulting a healthcare professional if necessary.
5. Storage and Freshness:
• Importance: Seeds can become rancid if not stored properly, which can affect their taste and nutritional quality.
• Tips: Store seeds in an airtight container in a cool, dark place, such as the refrigerator or freezer, to prolong their shelf life and maintain freshness.
By keeping these points in mind, you can effectively incorporate seeds into your diet, enhancing your overall nutrition and enjoying their numerous health benefits.
