Tiny but mighty, basil seeds have been making waves as a superfood, promising benefits from weight loss to gut health. Harvard doctor Dr. Saurabh Sethi recently shared insights on Instagram, breaking down what these small seeds can—and can’t—do for your body. From lowering cholesterol to reducing blood sugar spikes and even supporting bone health, basil seeds are more than just a trendy addition to drinks. But like any superfood, there’s a right way to enjoy them.
Dr. Sethi explained that basil seeds are great for the gut microbiome and can help relieve constipation, thanks to their ability to expand in the stomach and promote a feeling of fullness, which also aids weight management. They absorb water efficiently, keeping the body hydrated, and are naturally gluten-free.
Can basil seeds lower cholesterol?
When it comes to cholesterol and blood sugar, basil seeds can be beneficial. They are low in calories—only 40 to 50 kcal per tablespoon—and provide minerals like calcium, magnesium, and iron, which support bone health. They also have anti-inflammatory properties, making them a versatile addition to a healthy diet.
However, Dr. Sethi cautioned that overconsumption or eating them dry can cause bloating. They don’t have strong evidence for improving fertility or helping with depression, so expectations should be realistic. For daily use, he recommends soaking 1–2 teaspoons in water before consuming to maximise their benefits.
How to incorporate it into your diet?
Soaked in water
The simplest way. Just soak 1–2 teaspoons in a glass of water for 15–20 minutes until they swell up, then drink it. You can also add lemon or honey for taste.
In smoothies and juices
Toss the soaked seeds into fruit smoothies, lemonades, or fresh juices. They add texture and keep you fuller.
Dessert topper
Sprinkle them on puddings, custards, yoghurt bowls, or fruit salads for extra crunch and nutrition.
With breakfast
Stir them into overnight oats, chia pudding, or porridge.
Dr. Sethi explained that basil seeds are great for the gut microbiome and can help relieve constipation, thanks to their ability to expand in the stomach and promote a feeling of fullness, which also aids weight management. They absorb water efficiently, keeping the body hydrated, and are naturally gluten-free.
Can basil seeds lower cholesterol?
When it comes to cholesterol and blood sugar, basil seeds can be beneficial. They are low in calories—only 40 to 50 kcal per tablespoon—and provide minerals like calcium, magnesium, and iron, which support bone health. They also have anti-inflammatory properties, making them a versatile addition to a healthy diet.
However, Dr. Sethi cautioned that overconsumption or eating them dry can cause bloating. They don’t have strong evidence for improving fertility or helping with depression, so expectations should be realistic. For daily use, he recommends soaking 1–2 teaspoons in water before consuming to maximise their benefits.
How to incorporate it into your diet?
Soaked in water
The simplest way. Just soak 1–2 teaspoons in a glass of water for 15–20 minutes until they swell up, then drink it. You can also add lemon or honey for taste.
In smoothies and juices
Toss the soaked seeds into fruit smoothies, lemonades, or fresh juices. They add texture and keep you fuller.
Dessert topper
Sprinkle them on puddings, custards, yoghurt bowls, or fruit salads for extra crunch and nutrition.
With breakfast
Stir them into overnight oats, chia pudding, or porridge.
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