Basil seeds, also called sabja, are used not only for planting but also for dishes and drinks. They are rich in nutrients and fibers and have been used in folk medicine since the dawn of mankind.
They can be substituted with and have similar properties like chia seeds with only more fiber and less omega-3 fat.
Sabja looks like black sesame seeds, and these benefits apply mostly to the most commonly used sweet basil.
To prepare basil seeds in a dish or a drink, you first need to soak it.
How to Prepare and Soak Basil Seeds?
Soak 1 tablespoon of basil seed in 1 cup of water and leave it for about 15 minutes. If you think it’s a little water, feel free to add a little more of the seeds. The problem is if less water can cause it to clump as seeds hydrate. The seeds will start to grow about 3 times larger and will create a gray gel around them. The core remains black and is easily chewed.
Drain it, and it is ready for use.
I will write some recipes with this seed later, but here I would like to outline some important and basic things in what you can use it for and how.
- If you use it in a drink or soup, you must do this procedure. It is not necessary for other dishes, but it is desirable.
- Their taste fits well with many dishes like muffins, smoothies, soups, yogurt, salads, pancakes, and pasta.
- Soaked seeds can be substituted for eggs in baked goods. One dose of the above method of soaking seeds replaces one egg.
- You can also grind and use them as part of flour without soaking.
- Be careful when purchasing basil seeds online, look for ones that explicitly states that they are edible.
Next, I would like to discuss in more detail the benefits of basil seeds individually.
Plant Components in Basil Seeds
This seed is rich in polyphenols like flavonoids, which are antioxidants and they protect the human body from harmful radicals. These types of polyphenols also have antimicrobial, anticancer, and anti-inflammatory properties. They kill cancer cells and harmful bacteria.
Based on these studies, the components of the herb and its seeds reduce high blood pressure and reduce the risk of heart diseases.
Basil Seeds Fiber
Large amounts of fiber in basil seeds can contribute to:
- Reducing hunger when you want to lose weight – this study has shown protein and dietary fibre can help for better results. Pectin makes you feel full by delaying stomach emptying. Still not sure if this is the right way to lose weight.
- If you take 7 tablespoons a day for 1 month, you can reduce cholesterol by 8%. Pectin is the reason for lowering cholesterol because it absorbs it into the gut say recentstudies.
- These studies have shown that pectin, as prebiotic, can increase anti-inflammatory bacteria in the gut and thus contribute to gut health.
- Did you know that only 5% of modern people consume RDI of fiber. Well, basil seeds contain 25% of that RDI in only 1 tablespoon.
- If you take 3/4 of a tablespoon of basil seed into the water like the recipe above after each meal for a month, you can lower your blood sugar by up to 17%. These studies show that.
Basil Seeds are a Source of Magnesium Calcium and Iron
If you do not eat meat and dairy, these seeds are great for you because they supplement the daily dose of calcium and iron needed for the body to function properly.
This study showed that 1 tablespoon of basil seeds supplement 10-15% of the RDI. This is especially important knowing that calcium and magnesium contribute to bone and muscle health and increase iron in red blood cells.
Basil as a Stabilizer and Thickener
Basil seed gum is rich with fiber and pectin and can thicken and stabilize food and mixtures. Newest research shows that it can be very useful in the food industry.
At home, we can use it as a fat substitute for mayonnaise and yogurt and a stabilizer in salad dressing or in whipped cream that’s low in fat.
It can also reduce unwanted ice crystals in ice cream by 30-40% unlike other formulations, and can stabilize it. This is examined in the following study.
Basil Seeds in Beverage Ingredient
Falooda, the popular dessert in India, is a cold drink with basil seeds, milk, syrup and has a rose flavor. This drink is rich in healthy fiber from the seeds.
Drinks with these seeds have recently begun to be produced in Europe, America and around the world for its benefits. You can find them online too.
Basil Seeds and Omega-3
Did you know that one tablespoon of seeds contains 2.5g of fat, and 1 240mg of omega-3 fat or that is has alpha-linolenic acid (ALA)?
Only one tablespoon of basil seeds can meet the needs for daily ALA, there is no RDI for omega-3 but adequate intake is considered to be 1 000mg to 1600mg daily.
Omega-3 gives energy to the human body and it is an aid for type 2 diabetes, heart disease, and has anti-inflammatory effects.
Basil vs Chia Seeds
Basil seeds are a decisive substitute for chia seeds. Here are the similarities and differences of the two types of seeds:
- They can be used in the same recipes because they taste similar.
- Both when are soaked are swell in form of gray gel, only basil seeds become bigger and swell faster.
- Basil seeds cannot be eaten without being previously immersed in water, while the seeds of chia can, because they are easier to chew.
- Chia seeds are richer with omega-3 and basil seeds have more fiber.
Basil Seeds Side Effects
One tablespoon basil seeds contain 185% of RDI vitamin K who help aid clotting. Be careful if you take blood-thinning treatments because this seed could interfere with warfarin.
Eating seeds at once in large quantities can cause bloating because it has a large amount of fiber. Eat less at first so your body can get used to it /
Final Words About Basil Seeds
You can find them online just by looking for edible basil seeds, soak them in the water and use them in salads, beverages, baking, smoothies, and etc. Lately, basil seeds drinks have become popular around the world, so you can easily order them.
They will enrich your body with Vitamin K, Healthy Fibers, Omega-3 fat, Calcium, Magnesium and Iron.