DT. RHEYA DOSHI
BHSc, PG (Dietetics), Dip. (Naturopathy), Cert. (Nutrigenomics)
Chia vs Sabja Seeds: Which One Should You Choose for Better Health?
In the world of superfoods, chia seeds and sabja seeds (also called basil seeds) are both
nutrient-packed powerhouses. They look similar when soaked and are often used
interchangeably in drinks and recipes. But did you know they differ significantly in terms of
origin, nutrition, and benefits? Whether you’re aiming for weight loss, better digestion, or
fiber boost, knowing the difference between these two seeds can help you make the right
dietary choice.
Here’s a simple breakdown to help you decide which seed fits your health goals better:
While chia seeds are slightly bigger and greyish with speckles, sabja seeds are smaller,
rounder, and jet black.
Tip: To tell them apart, soak both — chia swells slowly and looks like a soft gel, while
sabja swells instantly and turns slightly larger with a smoother gel layer.
Chia seeds require 20–30 minutes to absorb water and develop their signature gel coating,
making them ideal for puddings, overnight oats, or smoothies. Sabja seeds, however, swell in
just 5–10 minutes, perfect for quick cooling drinks like falooda or lemon-based beverages.
If you’re in a rush, Sabja is your go-to. If you’re prepping in advance, chia is perfect.
Chia seeds are known for being rich in omega-3 fatty acids, fiber, and plant-based protein,
which support heart health and aid in weight management. Sabja seeds are lower in calories
and fats but are excellent for soothing digestion, reducing acidity, and cooling the body—
especially during hot weather.
Chia for heart health and sustained energy. Sabja for gut health and heat relief.
Mangoes are a rich source of:
Vitamin A u2013 eye health and immunity
Vitamin C u2013 collagen synthesis and iron absorption
Folate & B-complex vitamins u2013 essential during pregnancy
Natural fiber u2013 improves gut motility in both children and older adults
Introduce in small quantities
Always serve fresh, not canned
Supervise for any signs of intolerance or allergy
How a Dietitian Recommends Adding Mangoes:u2022 Chopped in salads with mint, chia seeds, and nuts
Blended with curd for a mango lassi (no sugar added)
In a smoothie with oats and protein powder
As a seasonal dessert with a sprinkle of cinnamon
Final Word:
Mangoes are not off-limits for most health conditions u2014 itu2019s how and when theyu2019re consumed
that makes the difference. As a clinical dietitian, encourage clients to enjoy mangoes
mindfully, as part of a well-balanced and seasonal approach to nutrition.