India is endowed with a wide variety of herbs and spices, yet we frequently fail to give them the respect they deserve. Sabja Seeds, also known as Sweet Basil Seeds, is one such natural ingredient. It is also well-known in India as Falooda Seeds because it is one of the key components of the dessert beverage Falooda. One of the underrated elements in Indian cuisine is sabja seeds. Although it is currently in the spotlight due to its numerous health benefits. Because of their mild hardness, the nutrient-rich black seeds are eaten after being soaked. High in fibre and protein, they help you feel fuller longer, lose weight, control your blood sugar levels, and maintain good digestive health.
Protein, necessary fats, and carbohydrates are abundant in sajba seeds. They are the Asian superfood because they contain more protein than chia seeds and have no calories. Sabja seeds are high in fibre and mucilage, which helps to promote bowel movement, lessen constipation, induce satiety, act as a diuretic (great for UTI), cleanse the kidneys, and aid in weight loss by delaying the conversion of starch to blood sugar.
Health Benefits:
Rich In Fiber: Sabja seeds provide 7 grams of fibre in just one tablespoon. People who want to control their weight are said to benefit from fibre. A diet rich in fibre can prolong the duration of feeling full after eating. Studies have shown a link between increased fibre intake and sabja seeds' ability to help weight loss and increase adherence to a specific dietary pattern. Furthermore, research indicates that fibre may lower the risk of diseases like heart disease, type 2 diabetes, and colorectal cancer.
Gut Friendly: According to studies, pectin has a wealth of prebiotic advantages that support the growth and maintenance of the good bacteria in the gut. Anti-inflammatory bacteria that support gut health may be involved in this. Digestion and nutrient absorption are enhanced by a proliferation of beneficial microorganisms.
Maintains Sugar Levels: According to studies, when type 2 diabetics routinely consumed 10 grams (3/4 tablespoon) of soaked sabja seeds after every meal for 30 days, their post-meal blood glucose level was 17% lower than when the study first started. According to a 2016 study, Sabja seeds contain a wealth of potential anti-diabetic effects.
Improves Cholesterol: Pectin is hypothesized to lower blood cholesterol by preventing the intestines from absorbing cholesterol. An 8% decrease in total cholesterol was seen in people who consumed 30 grams (7 teaspoons) of sabja seeds every day for 30 days.
Kills Bad Bacteria: Plant chemicals are abundant in sabja seeds. These are polyphenols and flavonoids. All flavonoids are highly potent antioxidants. They also protect the body's cells from harm caused by free radicals. Compared to other seeds, sabja seeds may have better antioxidant capacity. As a result, it is advantageous for someone's general health. These plant compounds also have potent anti-inflammatory and anticancer effects. Their risk of heart disease is lower when they consume more flavonoids. Furthermore, Sabja seed extract eliminates harmful bacteria. Additionally, it causes a rise in the death of cancer cells.
How to have sabja seeds
The texture and flavour of saba seeds are gelatinous. They are therefore simple to use into specific beverages and desserts. The use of Sabja seeds is widespread in Asian nations. Falooda, a popular dessert in many regions of India, serves as an illustration. There are numerous recipes available for various cuisines containing basil seeds.
The amount of time a recipe calls for soaking sabja seeds can vary. However, the majority advise soaking them for between 30 minutes and 2 hours. And that too before removing the water by straining. People can combine the seeds once they've been strained. or use them as a garnish on cold desserts, oatmeal, lemonade or other drinks, yogurt, smoothies and milkshakes.