Which Superfood Wins? Chia Seeds vs. Tukmaria (Sabja Seeds) – 7 Eye-Opening Differences To Select The Best For You!

Here is another nutritional battle, and this time, it’s chia seeds vs tukmaria! Wait, what’s tukmaria? Well, you already know about it—it’s sabja seeds or basil seeds. 

These tiny superfoods have gained popularity in recent years, making their way into smoothies, detox drinks, and desserts. But when it comes to picking one, most people get confused—Which is better, sabja seeds or chia seeds? Are they the same? Do they have different benefits? Just like the Sunflower Seeds vs Pumpkin Seeds debate, choosing between these two nutrient boosters can be tricky.

Both are rich in fibre, help with digestion, and keep you full longer. However, their properties, nutritional content, and usage vary significantly. To help you decide, we’ve put together this blog highlighting the difference between chia seeds and tukmaria so you can choose the one that suits your health goals best!

Table Of Contents 

1. Chia Seeds Vs Tukmaria (Sabja Seeds): 7 Key Differences
2. Which Is Better: Sabja Seeds Or Chia Seeds? 
3. Is Tukmaria A Chia Seed?
4. Is Tukmaria Good For Weight Loss?
5. Dietitian’s Recommendation 
6. The Final Say 
7. FAQs
8. References 
    

Chia Seeds Vs Tukmaria (Sabja Seeds): 7 Key Differences

Imagine standing in a grocery store, holding two tiny packets of seeds—one labelled Chia Seeds and the other Tukmaria (Basil Seeds). Both look similar, both swell up when soaked, and both boast impressive health benefits. 

But are both of them really the same? Not quite. 

So, let’s break down seven key differences between chia seeds vs tukmaria: 

1. Chia Seeds Vs Tukmaria: Origin and History

• Chia Seeds: These small black and white seeds originate from the Salvia hispanica plant, a member of the mint family native to Central and South America. The Aztecs and Mayans considered them a powerhouse of energy, with the word “chia” itself meaning strength in Mayan.
   
• Tukmaria Seeds: Also called sabja seeds, basil seeds, or falooda seeds, they come from the Ocimum basilicum plant, known as sweet basil. Used in Ayurvedic medicine for centuries, these seeds are deeply embedded in Indian, Thai, and Middle Eastern culinary traditions.
   

Also Read: White Chia Seeds Vs. Black Chia Seeds: Which One Should You Choose? 

2. Chia Seeds Vs Tukmaria: Nutritional Composition

While both seeds pack a nutritional punch, their composition differs significantly:

3. Chia Seeds Vs Tukmaria: Hydration and Absorption Properties

A fascinating scientific difference between the two seeds lies in their water absorption capacity.

• Chia Seeds can absorb 10-12 times their weight in water. This forms a thick gel that slows digestion, provides a prolonged feeling of fullness, and manages blood sugar levels.
   
• Tukmaria Seeds can absorb 20 times their weight in water, swelling up much faster (within 10-15 minutes). This makes them incredibly hydrating, especially in summer drinks.
   

4. Chia Seeds Vs Tukmaria: Impact on Weight Management

Scientific studies have shown that water-absorbing foods help control hunger by expanding in the stomach and reducing overall calorie intake.

• Chia Seeds: Chia seed's benefits for weight loss are well known. Since they take longer to absorb water, they release energy gradually, preventing energy crashes and cravings.
   
• Tukmaria Seeds: Likewise, basil seeds’ benefits for weight loss are also all the rave. Due to their higher water absorption, they expand quickly, making them ideal for short-term satiety and weight management.
   

5. Chia Seeds Vs Tukmaria: Heart Health and Omega-3 Content

This is an important difference between chia seeds and basil seeds. One of the standout features of chia seeds is their high omega-3 fatty acid content (ALA - alpha-linolenic acid), which helps reduce bad cholesterol (LDL), blood pressure, and inflammation. They are also regarded as one of the best natural sources of omega-3s. 

Tukmaria Seeds, while they contain antioxidants, they lack significant omega-3s, making them slightly less beneficial for heart health.

6. Chia Seeds Vs Tukmaria: Cooling vs. Neutral Effects on the Body

Ayurveda classifies foods based on their effect on body temperature.

• Chia Seeds have a neutral cooling effect, meaning they don’t generate excess heat or cool the body too much.
   
• Tukmaria Seeds are naturally cooling, which explains why they’re a staple in summer drinks like falooda, lemonade, and sherbet. They reduce body heat and are great for those living in hot climates.
   

7. Chia Seeds Vs Tukmaria: Culinary Flexibility and Uses

Both seeds can be incorporated into diverse recipes, but their soaking requirements and taste influence how they are used.

• Chia Seeds:
  • It can be eaten raw or soaked.
  • Used in smoothies, oatmeal, yoghurt, baking, and puddings.
  • Works as a vegan egg substitute in baking due to its gel-forming ability.
     
• Tukmaria Seeds:
  • It must be soaked before consumption.
  • Primarily used in drinks, desserts (falooda), and cooling beverages.
  • Often found in Indian and Thai sweet dishes.
     

Also Read: Black Sesame Oil Vs White Sesame Oil: Which Is Better For Your Health? 

Which Is Better: Sabja Seeds Or Chia Seeds? 

Both sabja seeds (also called tukmaria or basil seeds) and chia seeds are packed with nutrients, but they have some differences. 

Sabja seeds swell up faster in water and are rich in fibre, helping with digestion and keeping you full longer. They also have cooling properties, which is why they are commonly used in summer drinks. 

Chia seeds, on the other hand, take longer to absorb water but contain more omega-3 fatty acids, which are good for heart health and brain function. Chia seeds also have more protein and antioxidants.

If you want something for quick digestion and cooling effects, sabja seeds are better. But if you need more omega-3s and protein for overall health, chia seeds are a great choice. Both help with weight loss, digestion, and hydration. 

The best one depends on your needs. If you live in a hot climate, sabja might be better, while chia is great for long-term health benefits. Including both in your diet can be a good balance.

Also Read: Explore The 6 Amazing Chia Seeds Benefits For Liver: A Superfood For Detox And Repair 

Is Tukmaria A Chia Seed?

No, tukmaria and chia seeds are not the same, though they look similar. Tukmaria is another name for sabja seeds, which come from the sweet basil plant (Ocimum basilicum). Chia seeds, on the other hand, come from the Salvia hispanica plant, which belongs to the mint family.

One key difference is how they behave in water. Tukmaria seeds swell up instantly when soaked, forming a gel-like coating within minutes. Chia seeds take more time to absorb water and become jelly-like. Nutritionally, chia seeds have more omega-3 fatty acids and protein, while sabja seeds have higher fibre for gut health and cooling properties.

In Indian and Middle Eastern cultures, tukmaria seeds are used in drinks like falooda and lemon water, while chia seeds are more common in Western smoothies and puddings. 

Even though they look alike and provide similar health benefits, they are not the same seed and come from completely different plants.

Is Tukmaria Good For Weight Loss?

Yes, tukmaria (basil seeds) are excellent for weight loss. They are high in fibre, which makes you feel full for a long time, reducing hunger and preventing overeating. When soaked in water, tukmaria seeds expand and form a gel, which slows down digestion and keeps blood sugar levels stable. This prevents sudden hunger pangs and cravings.

Tukmaria seeds also help with digestion by improving gut health and preventing constipation. A healthy digestive system helps in negating signs of slow metabolism, which is important for weight loss. Additionally, they have almost no calories but absorb a lot of water, making them a great option for low-calorie drinks.

Another benefit is that they help cool the body, which is especially useful in hot climates where excessive heat can lead to dehydration and overeating. However, for best results, tukmaria seeds should be combined with a healthy diet and regular exercise. While they support weight loss, they work best when part of a balanced lifestyle.

Every weight loss journey is a story waiting to be told, filled with challenges and triumphs. With ToneOp Fit's Diet and Fitness Plan, gain two dedicated coaches who will guide and support you, ensuring your transformation lasts a lifetime.

Also Read: 7 Sabja Seeds Benefits For Periods, Ways To Use & Other Considerations! 

Dietitian’s Recommendation 

Chia seeds and tukmaria (basil seeds) are both great for health, yet they fulfil different roles. Chia seeds are abundant in omega-3 fatty acids, protein, and antioxidants, which makes them perfect for promoting heart and brain wellness. 

They are ideal for smoothies, puddings, and oatmeal. Tukmaria, in contrast, is rich in fibre, absorbs moisture rapidly, and possesses cooling attributes, which makes them excellent for digestion and hydration, particularly in summer beverages such as falooda. 

If you aim for weight loss, digestion, and hydration, tukmaria is preferable. For lasting health advantages such as heart wellness and anti-inflammatory properties, opt for chia seeds. Utilise both carefully! 

Dt. Akshata Gandevikar

The Final Say 

So, when it comes to choosing between chia and tukmaria seeds, it depends on your health goals.

If you’re looking for weight loss, omega-3s, and long-lasting energy, chia seeds are your go-to. If you need a quick-hydrating, cooling, and digestion-friendly seed, tukmaria seeds are the better choice.

Both are superfoods, but understanding their scientific properties helps you make an informed decision. So, the next time you see these tiny seeds, you’ll know exactly which one to pick!

FAQs

1. Do chia and tukmaria seeds taste different?

Neither chia nor tukmaria seeds have a strong taste. They absorb the flavours of the food or drink they are added to. Chia seeds have a slightly nutty taste, while tukmaria seeds are almost tasteless but provide a jelly-like texture when soaked.

2. Can both seeds be consumed daily?

Yes, both can be eaten daily, but in moderation. Around 1-2 tablespoons per day are ideal. Excessive consumption may cause bloating, digestive discomfort, or reduced absorption of minerals. Always drink enough water with them to prevent digestive issues.

3. How should chia and tukmaria seeds be consumed?

Both should be soaked before consumption. Chia seeds take longer to absorb water (about 15-20 minutes), while tukmaria seeds swell almost instantly. They can be added to water, smoothies, yoghurt, oatmeal, or desserts for better texture and nutrition.

4. Which is better for hydration?

Tukmaria seeds are better for hydration because they absorb water instantly and help cool the body. They are commonly used in summer drinks like falooda to prevent heat-related dehydration.

References 

• https://goqii.com/blog/7-differences-between-chia-seeds-sabja-seeds/
• https://naturallyyours.in/blogs/blog/7-differences-between-chia-seeds-sabja-seeds?srsltid=AfmBOooFPS3AyQLPQqSNy4IPZtnmFihSEocltXmDU8wz_U27nuvkRIyZ
• https://timesofindia.indiatimes.com/life-style/food-news/chia-vs-sabja-seeds-how-are-they-different/photostory/81967525.cms
• https://zanducare.com/blogs/exploring-ayurveda/sabja-seeds-vs-chia-seeds?srsltid=AfmBOoo7BtopAOmeSMIsSdrwwIU0cWMpoRzp_UShlHxrIaQk540FZs_o
• https://zenbasil.com/blog/basil-seeds-vs-chia-seeds-2024-which-is-better?srsltid=AfmBOopHJ_aVaUGGcOBJRblDkmDocfhJCEE5BQstQ94OQSJdHPVpuUh1
   

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