If you have been following trends on social media, you know how much attention basil seeds get, besides, of course, the evergreen chia seeds. Also known as sabja or tukmaria, basil seeds are often mistaken for chia seeds. But do they really live up to the internet hype? A Harvard gut health expert, Dr Saurabh Sethi, has been setting the record straight and some of these myth-busting facts may surprise you.Are Basil Seeds Gut Friendly?Basil seeds are absolutely the best when it comes to supporting your gut microbiome. Their high fibre content helps feed the good bacteria in your intestines, which in turn keeps digestion smooth and balanced. If constipation has been your unwanted house guest, soaking a spoonful of these seeds in water and sipping them down could push things back into rhythm.What About the Weight Loss Hype?Unlike flashy diet supplements, basil seeds take a more old-fashioned approach: they simply swell up in your stomach after soaking. This expansion creates a natural feeling of fullness, which can help curb those unnecessary snack attacks. Pair them with a balanced diet and you have got yourself a sustainable weight-management tool.Beware the BloatBefore you go overboard, there is something you must know. Eating basil seeds dry or in excess can cause bloating and discomfort. They are water-hungry seeds, designed to absorb several times their weight in liquid. So if you skip the soaking step, they might pull water from your gut instead, leaving you puffed up and regretting your health experiment.Built-In Hydration Speaking of water, basil seeds act like tiny sponges. Once soaked, they hold on to significant amounts of liquid, which can help your body stay hydrated, especially during hot weather. They are like edible water, refreshing and surprisingly functional.They Boost Fertility?Despite what you may have heard in wellness WhatsApp groups, there is no scientific evidence linking basil seeds to improved fertility. The internet loves a miracle cure, but sadly, this is not one of them.Blood Sugar and Cholesterol ControlIf you are keeping an eye on blood sugar, basil seeds might be your quiet ally. Studies suggest that they slow down the absorption of carbohydrates, helping prevent sudden glucose spikes after meals. They may also contribute to lowering cholesterol, making them a handy add-on to heart-friendly diets.Does it Boost Your Mood?Wish they worked as antidepressants? Same here. While they are certainly nutritious, current evidence does not support the idea that basil seeds can directly lift depression. Instead, they support your wellness routine rather than taking care of your mental health.Packed with Nutrients, Not Calories A tablespoon of basil seeds gives you only about 40–50 calories, making them light on energy but rich in minerals. They are naturally gluten-free and loaded with calcium, magnesium, and iron—all essentials for strong bones and overall vitality. If dairy does not suit you, basil seeds can step in as a small but mighty calcium source.How Much Should You Actually Eat?The sweet spot is just 1–2 teaspoons of soaked basil seeds daily. That is enough to reap their benefits without overdoing it. Toss them into lemon water, stir them into smoothies, or sneak them into desserts for a fun texture.Basil seeds are not a cure-all, but they are far from overrated. They hydrate, support digestion, aid in weight control, and deliver essential minerals. All while being light on calories. Just remember: soak before eating, keep the portions modest, and ignore the wild claims about fertility or instant happiness.
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