Fenugreek (Trigonella foenum-graecum) is an aromatic herb with a strong, curry-like scent and flavour. Also known as methi, fenugreek seeds have a variety of traditional uses in Ayurvedic and Chinese medicine, and is especially used to help treat diabetes, and to increase milk supply during lactation.
Fenugreek and diabetes
Fenugreek seed contains an amino acid called 4-hydroxyisoleucine which is known to increase the response to insulin hormone and reduce insulin resistance. The results from 12 studies show that, in people with type 2 diabetes, fenugreek supplements significantly decrease fasting blood glucose levels, HbA1c and total cholesterol levels.
In people with type I diabetes, adding fenugreek seed powder to a controlled diet for ten days also improved fasting blood glucose levels and glucose tolerance test results compared with the same diet eaten without fenugreek seed powder. Urinary analysis also showed a 54% reduction in glucose excretion.
Fenugreek and weight
Taking a fenugreek seed extract has been found to reduce fat consumption in animals, and a small trial suggests the same thing is true in humans. When 39 overweight males took a fenugreek seed extract every day for 6 weeks, and kept a food diary, those taking fenugreek seed spontaneously ate less fat than those receiving placebo.
Fenugreek increases milk supply
Fenugreek seed is a traditional herbal medicine used to stimulate milk flow during breast-feeding. Known as a galactagogue effect, this was confirmed in the results of 5 studies involving 122 breast feeding women whose production of breast milk significantly increased when they received treatment with fenugreek.
Fenugreek and recovery after exercise
Adding fenugreek seed extracts to a glucose sports’ drink was found to increase glycogen synthesis in muscles after exercise in a group of trained male cyclists. Muscle glycogen concentration significantly increased immediately after exercise and continued for 4 hours during the recovery period so that, overall, the rate of muscle glycogen resynthesis was 63% greater than when taking a glucose/dextrose drink alone.
Fenugreek dose
A typical dose is 1g to 25g powdered whole seed extracts per day.
Fenugreek side effects
Mild flatulence and diarrhoea are reported as side effects in 10% to 20% of people using defatted fenugreek seed extracts, but taking powdered whole fenugreek seed seems to be well tolerated.
A few people have experienced allergic reactions to fenugreek.
As fenugreek lowers blood glucose levels, people with diabetes should monitor their blood sugar levels closely when taking fenugreek.
