Trigonella foenum-graecum, commonly called fenugreek, is a plant native to the Mediterranean region. However, nowadays people cultivate it in other places world wide.
Historically, people have used fenugreek seeds for medicinal purposes akin to aiding digestion and promoting milk production amongst nursing moms. Recently, interest in fenugreek’s weight reduction potential has increased.
Ayurvedic medicine emphasizes the importance of fenugreek seeds. According to Ayurveda, it’s a natural treatment for various ailments, akin to diseases of the digestive tract, respiratory system and skin. Additionally, attributable to its purported ability to extend milk production in lactating women.
Fenugreek is widely utilized in India for its health advantages, flavor and aroma, making it a flexible and essential ingredient. This article discusses the scientific evidence for the usage of fenugreek for weight reduction and any potential risks or limitations.
Nutritional value of fenugreek seeds
Methi, or fenugreek, is a commonly used ingredient in Indian cuisine. These seeds are small, yellow-brown in color and have a particular smell. They are sometimes used to provide curries and other dishes a singular flavor.
According to USDA100 grams of fenugreek seeds contain the next nutrients.
- Energy: 323 kcal
- Total fat: 6.4 g
- Saturated fats: 1.5 g
- Sodium: 67mg
- Potassium: 770mg
- Total carbohydrates: 58 g
- Dietary fibre: 25g
- Protein: 23g
The dietary value of fenugreek seeds may vary depending on growing, processing and consumption conditions.
For example, the dietary value of soaked and sprouted fenugreek seeds may differ from that of dry, intact seeds. In addition, the dietary profile of powdered fenugreek seeds may differ from that of intact seeds.
Fenugreek seeds for weight reduction – combination
Methi seed or fenugreek seed is a standard herbal treatment used for a wide range of reasons, including weight reduction. Although some scientific evidence suggests that fenugreek may help with weight reduction, more research is required to confirm these results.
Tests found that fenugreek can aid weight reduction by suppressing appetite and reducing food intake. This is because of the galactomannan fiber contained in fenugreek seeds, which slows down digestion, making you are feeling fuller for longer.
Another tests shows that 4-hydroxyisoleucine, a compound present in fenugreek seeds, may increase insulin sensitivity. As a result, it helps stabilize blood sugar levels and reduce cravings for sweet and carbohydrate-rich foods.
The appetite suppressant and sugar-regulating properties of fenugreek seeds can result in a discount in overall calorie intake.
In addition, the high fiber content of fenugreek seeds may increase satiety and promote regular bowel movements, which can aid weight reduction.
Fenugreek seeds may also help with weight reduction attributable to its ability to extend your resting metabolic rate, thus burning more calories when your body is at rest. Studies have also shown that consuming fenugreek extract can significantly increase the metabolic rate.
Fenugreek seeds may profit people who find themselves attempting to drop some weight as they aid digestion and counteract constipation. Healthy digestion, in turn, can facilitate weight reduction by reducing bloating, discomfort and indigestion.
HealthifyPro tip
When it involves weight reduction, fenugreek just isn’t a miracle cure, so check along with your healthcare skilled before taking any complement. Additionally, remember that weight reduction is complex and requires a healthy weight loss program, exercise, and potentially fenugreek supplements.
This just isn’t a “magic bullet” for weight reduction; results may vary from individual to individual. Therefore, it is best to speak with a registered dietitian or dietitian before taking any weight reduction complement.
Note HealthifyMe
Fenugreek seeds – advantages for weight reduction
Fenugreek seeds have traditionally been used as a weight reduction aid, and a few research suggests that they could have specific properties that will help with weight reduction.
Here are a few of the potential advantages of fenugreek seeds for weight reduction:
Appetite suppression
Fenugreek seeds are wealthy in vitamins, minerals and antioxidants. These seeds are also an ideal source of dietary fiber, specifically a variety of fiber called galactomannan.
Galactomannan is a water-soluble fiber that may decelerate digestion and make you are feeling full for longer. As a result, it will possibly reduce overall food intake and help promote weight reduction.
Studies have also shown that galactomannan has a positive effect on blood sugar levels, making it useful for individuals with diabetes. Additionally, galactomannan may lower cholesterol and improve gut health.
Blood sugar regulation
The 4-hydroxyisoleucine present in fenugreek seeds helps to enhance insulin sensitivity and stabilize blood sugar levels.
It could also be useful for individuals with diabetes as it will possibly help them regulate their blood sugar higher and reduce the danger of complications. What’s more, this compound may also help reduce cravings for sweet and carbohydrate-rich foods, making it easier to follow a weight reduction weight loss program.
Increased metabolic rate
Consuming fenugreek seed extract has been linked to an increased resting metabolic rate, which can result in weight reduction.
Fenugreek seeds are also wealthy in minerals and vitamins akin to iron, vitamin B6 and magnesium and may also help improve immunity. In addition, fenugreek seeds reduce inflammation and oxidative stress, promoting higher health and well-being.
Better digestion and breakdown of fat
Fenugreek seeds are known for his or her health advantages, including aiding in weight reduction. They help improve digestion, reducing the danger of constipation and bloating, facilitating weight reduction.
Next studies suggested that fenugreek helps break down fat, increasing its potential as a weight reduction aid. Therefore, it will possibly be a beneficial addition to any weight reduction plan.
The best ways to make use of fenugreek seeds for weight reduction
Now that we all know the health advantages of consuming fenugreek seeds that make them an ideal weight reduction snack, we want to grasp the several ways to eat them. There are several ways to make use of fenugreek seeds for weight reduction, and the very best method may rely upon your personal preferences and lifestyle.
Here are some methods to contemplate:
Consuming raw fenugreek seeds
One of probably the most classic methods of using fenugreek seeds to help weight reduction is to eat them directly.
Fenugreek seed powder
First, grind the seeds right into a high quality powder and add to meals or drinks. Start with a small dose, akin to one teaspoon per day, then increase the quantity as your body gets used to it.
Sprouted Fenugreek Seeds
Sprouted fenugreek seeds are an ideal solution to add a crunchy and nutritious element to salads or other dishes. To make them, simply soak the fenugreek seeds in water, then allow them to germinate and grow into sprouts. Enjoy the deliciousness!
Taking fenugreek seed supplements
You can take fenugreek seeds in complement form to assist with weight reduction. Capsules, tablets and powders can be found online at health food stores. Before taking any complement, seek the advice of your health care skilled for advisable dosages and safety guidelines.
Drinking fenugreek seed tea
Soaking fenugreek seeds in water overnight and consuming them as tea within the morning can provide you with a sense of fullness and should help curb your appetite throughout the day.
Whichever approach you’re taking, do not forget that fenugreek ought to be used as a part of an overall healthy lifestyle that features regular exercise and balanced nutrition. Fenugreek alone is not going to result in weight reduction when combined with the suitable habits.
Some people shouldn’t eat fenugreek seeds, akin to pregnant women, nursing moms, and other people with blood sugar problems and allergies. That’s why it is often best to seek advice from your healthcare skilled before starting any recent complement.
Application
Most experts suggest that fenugreek seeds could have weight reduction advantages attributable to their high fiber content, fat-breaking effects, and blood sugar control effects.
To take full advantage of those potential advantages, consider incorporating fenugreek seeds into your weight loss program in a healthy way, akin to sprouting, grinding right into a powder, or making a tea.
However, more research is required to grasp how fenugreek seeds help people achieve their weight reduction goals. Therefore, it’s best to seek the advice of a nutritionist before adding fenugreek to your weight loss program.
In addition, you’ll be able to seek advice from a HealthifyMe dietitian to grasp the very best ways to make use of fenugreek seeds and begin a sustainable journey towards healthy weight reduction.
Research sources
1. US Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/171324/nutrients
2. Bae J, Kim J, Choue R, Lim H. Fennel (Foeniculum vulgare) and Fenugreek (Trigonella foenum-graecum) Tea drinking suppresses subjective short-term appetite in obese women. Clin Nutr Res. Jul 2015;4(3):168-74. doi: 10.7762/cnr.2015.4.3.168. Epub 2015 July 31. PMID: 26251835; PMCID: PMC4525133.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525133/
3. Avalos-Soriano A, De la Cruz-Cordero R, Rosado JL, Garcia-Gasca T. Fenugreek 4-hydroxyisoleucine (Trigonella foenum-graecum): Effect on obesity-associated insulin resistance. Particles. Nov 22, 2016;21(11):1596. Doi: 10.3390/molecules 21111596. PMID: 27879673; PMCID: PMC6273931.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6273931/
4. Therapeutic use of fenugreek (Trigonella foenum-graecum L.) | Jasim Naeem Al-Asadi
5. Hamden, Khaled and Jaouadi, Bassem and Carreau, Serge and Bejar, Samir and Elfeki, Abdelfattah. (2010). Inhibitory effect of fenugreek galactomannan on digestive enzymes related to diabetes, hyperlipidemia and liver and kidney dysfunctions. Biotechnology and bioprocess engineering. 15. 407-413. 10.1007/s12257-009-3037-9.
6. Kumar P, Bhandari U, Jamadagni S. Fenugreek seed extract inhibits fat accumulation and attenuates dyslipidemia in high-fat diet-induced obese rats. Biomed Res Int. 2014;2014:606021. doi: 10.1155/2014/606021. Epub 2014 April 29. PMID: 24868532; PMCID: PMC4020548.
