
-
Posted By Diabetes TeleCare
-
-
Comments 0
Basil seeds and chia seeds are frequently highlighted when discussing superfoods. Both are rich in nutrients and provide many health advantages, particularly for people who are taking care of long-term illnesses like diabetes. Still, how are these two seeds alike? What is the superior blood sugar regulator, and what is the nutritional comparison between them?
In this blog, we will look at the differences and similarities between basil seeds vs chia seeds, as well as the nutritional profiles and health benefits for diabetics.
What Are Basil Seeds and Chia Seeds?
Before we go into the comparison, let’s define basil seeds and chia seeds:
Basil seeds (Ocimum basilicum), also known as sabja or tukmaria seeds, are from the sweet basil plant and are widely utilized in Indian and Southeast Asian cuisine. Basil seeds are becoming more well-known despite not being as well-liked as chia seeds because of their special qualities and dietary advantages.
Chia seeds (Salvia hispanica), which are native to Mexico and Guatemala, have gained popularity as a health food around the world. These tiny black or white seeds are recognized for their capacity to absorb liquid, changing into a gel-like texture when soaked, which makes them a favorite for smoothies, puddings, and health beverages.
Nutritional Content Of Basil Seeds
Basil seeds have a different nutritional value depending on where they are grown, according to research. According to evidence, 1 tbsp (13 g) of basil seeds contains:
- Protein: 2 g
- Carbohydrates:
- Calories: 57.5 kcal
- Fats: 2.5 g
- Omega-3 fatty acids: 1.240 g
- Calcium: 15% of daily intake
- Iron: 10% of daily intake
- Magnesium: 10% of daily intake
- Also contains flavonoids and polyphenols
Nutritional Content Of Chia Seeds
Ancient civilizations believed that chia seeds were extremely nutrient-dense, and modern science confirms this. 28 grams, or two tablespoons, of chia seeds contain:
- Calories: 138 kcal
- Carbs: 11.9 grams
- Protein: 4.7 grams
- Fibre: 9.8 grams
- Fat: 8.7 grams
- Alpha-linolenic acid (ALA): 5 grams
- Vitamin B1 (thiamine): 15% of the DV
- Vitamin B3 (niacin): 16% of the DV
- Magnesium: 23% of the DV
- Calcium: 14% of the Daily Value (DV)
- Iron: 12% of the DV
- Phosphorus: 20% of the DV
- Zinc: 12% of the DV
Health Benefits of Basil Seeds for Diabetes
The high fiber content and blood sugar-regulating properties of basil seeds provide a host of health benefits for diabetics. Let’s examine a few of the main advantages of basil seeds:
Helps Control Blood Sugar Levels
The capacity of basil seeds to control blood sugar is one of their most noteworthy advantages for diabetics. Soluble fiber, found in abundance in basil seeds, reduces the rate at which sugar enters the bloodstream, so averting post-meal blood sugar increases. This makes them a perfect addition to a diabetic-friendly diet.
Rich in Fibre
A tablespoon of basil seeds contains around 4 grams of dietary fiber, making them a great source of fiber. Fiber is essential for controlling diabetes because it slows down the digestive process and reduces blood sugar increases that occur too quickly. Over time, this may help with improved glycemic control.
Increases Satiety
Similar to chia seeds, basil seeds swell up in water and form a gel-like substance that might prolong feelings of fullness. Weight control is important for those with type 2 diabetes, and this can help. Retaining a healthy weight can lower the risk of diabetic complications and increase insulin sensitivity.
Packed with Antioxidants
Strong antioxidants called flavonoids and polyphenols are abundant in basil seeds. These antioxidants aid in the body’s defense against free radicals, lowering oxidative stress, a condition that is frequently made worse in diabetics and is linked to consequences like neuropathy and heart disease.
Anti-inflammatory properties
A major contributing element to the emergence of insulin resistance and other diabetes-related problems is chronic inflammation. Basil seeds include anti-inflammatory qualities that can help reduce inflammation in the body, making them a helpful addition to an anti-diabetic diet.
Basil Seeds Benefits for Pregnancy
While this article is about diabetes, it’s worth noting that basil seeds are also beneficial to pregnant women. Basil seeds have a high fiber content that helps treat constipation, a common pregnancy ailment. They also include high levels of iron, calcium, and magnesium, all of which are essential for a successful pregnancy.
Health Benefits of Chia Seeds for Diabetes
Chia seeds are well-known for their numerous health advantages and are frequently advised for people with diabetes. Let’s examine the particular advantages that chia seeds can offer those who have diabetes:
Helps regulate blood sugar
Chia seeds are high in soluble fiber, which, like basil seeds, gels when combined with water. By delaying the absorption of carbohydrates, this gel helps to avoid unexpected blood sugar increases following meals. For diabetics in particular, this is helpful because controlling blood sugar levels is essential to managing the disease.
Rich in Omega-3 Fatty Acids
Chia seeds are unique in that they contain a lot of omega-3 fatty acids. People with diabetes have a higher chance of developing heart disease, and omega-3 fatty acids are crucial for heart health. Eating foods high in omega-3s, such as chia seeds, can help lower LDL cholesterol, reduce inflammation, and enhance heart health in general.
Supports Weight Loss
When chia seeds are eaten with water, they expand in the stomach, increasing feelings of fullness and lowering total caloric intake. Including chia seeds in your diet may help you maintain a healthy weight, which will improve insulin sensitivity because controlling weight is a crucial aspect of managing type 2 diabetes.
Rich in Fibre
With around 5 grams of dietary fiber per tablespoon, chia seeds are a great source of fiber. Fiber promotes better digestive health in addition to helping control blood sugar levels. Chia seeds are therefore a fantastic supplement to a diabetic’s diet.
Packed with Antioxidants
Rich in antioxidants, chia seeds can help lower oxidative stress and inflammation. This is especially helpful for diabetics because oxidative stress can cause problems, including renal disease and nerve damage.
How to Incorporate Basil Seeds and Chia Seeds into Your Diet
Both basil seeds vs chia seeds are highly adaptable and can simply be incorporated into a diabetic-friendly diet. Here are some suggestions:
Smoothies: Soak both seeds and add them to smoothies for a fiber-rich, nutrient-packed boost.
Stir into porridge or yogurt: Soaked chia seeds or basil can enhance the nutritional content and texture of your porridge or yogurt in the morning.
Use in Puddings: Chia pudding is a fantastic use for chia seeds in particular. Basil seeds can also be used to produce a similar pudding.
Sprinkle with Salads: Toss in a tablespoon of each seed for an added crunch and nutritional boost to your salads.
Conclusion:
Depending on personal tastes and health objectives, one may choose between basil seeds vs chia seeds. While basil seeds have more anti-aging and health benefits, chia seeds are more adaptable and readily available. You may determine your winner in the basil vs. chia seed argument by including both into your meals, which can offer a variety of therapeutic and health advantages.
For personalized care and deeper insights into managing diabetes, consider booking an appointment with our specialist. Your health deserves the best attention.
For Contact: +92 323 3004420