Basil seeds aren’t just for growing basil plants — you can also eat them.
They look similar to sesame seeds but are black. The type that you eat typically comes from sweet basil, Ocimum basilicum, which is the plant commonly used to season foods.
For this reason, the seeds are typically referred to as sweet basil seeds. They also go by many other names, including sabja and tukmaria seeds.
Basil seeds have a long history of use in Ayurvedic and Chinese medicine, but their health effects have only been tested in a few studies.
Here are some ways the fiber in basil seeds may benefit your health:
Good Source of Minerals
Packed with Fiber – Basil seeds are high in fiber, particularly soluble fiber, including pectin (3Trusted Source, 4Trusted Source).
Helps you meet your fiber quota. Just 1 tablespoon (13 grams or 0.5 ounces) of basil seeds supplies 7 grams of fiber — 25% of the RDI. Only about 5% of Americans eat enough fiber (5Trusted Source, 6Trusted Source).
May support gut health. Test-tube studies suggest that pectin has prebiotic benefits, meaning it may nourish and increase beneficial gut bacteria. This may include anti-inflammatory bacteria that support gut health (7Trusted Source, 8Trusted Source, 9Trusted Source).
May help you feel full. Pectin may delay stomach emptying and increase hormone levels that promote a sense of fullness. Still, it’s uncertain whether eating basil seeds to curb appetite is an effective weight loss strategy (4Trusted Source, 10Trusted Source).
May aid blood sugar control. When people with type 2 diabetes ate 10 grams (3/4 tablespoon) of basil seeds in water after each meal for a month, their post-meal blood sugar was 17% lower than at the start of the study (11Trusted Source).
May improve cholesterol. Pectin may lower blood cholesterol by inhibiting cholesterol absorption in your gut. People who ate 30 grams (7 teaspoons) of basil seeds daily for one month had an 8% drop in total cholesterol (4Trusted Source, 7Trusted Source).
Flavorless Thickener and Stabilizer
Rich in Plant Compounds
Fun and Fibrous Beverage Ingredient
Plant Source of Omega-3 Fat
Great Alternative to Chia Seeds
Easy to Use
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