Fenugreek for Weight Loss, and Other Benefits

Fenugreek is an herb popular in many cultures and is commonly used in methods of traditional remedy. It is found in Indian cuisine and can be taken as a supplement. This herb can have many uses and may be beneficial to our health in several ways.

The following article sheds light on what you ought to know about fenugreek and the benefits associated with it.

What is Fenugreek?

Fenugreek is an herb that grows to a height of between 2 and 3 feet (between 60 cm and 90 cm). It has green leaves, white, pea like small flowers and seed pods containing small, golden brown seeds.

Fenugreek has been employed in the traditional and Chinese medicines for thousands of years for skin disorders and numerous diseases. It also serves as a household spice and a thickening agent and could be used in all sorts of other products including soap and shampoo.

Fenugreek seeds and powder have been also incorporated into many Indian dishes because of their nutritional values and because of their little sweet, nutty flavor.

Fenugreek seeds should be used whole or ground in curry powders or dry rubs while the leaves can be added to the curries, stews and soups. There are capsules or tablets of fenugreek but they may also come mixed with other ingredients in a formula.

Is Fenugreek Helpful for Weight Loss?

While there is not much research on fenugreek seeds that can aid in weight loss, several studies exist which associate fenugreek with weight loss in the following ways:

First, it seems that fenugreek can assist you in reducing your dietary fat and calorie consumption. In one 14 day study on 12 healthy men where they were given 1.2 grams of fenugreek seed extract, their total calorie intake daily was reduced by nearly 12%. The exact mechanism has not been described, but the men also reduced their total daily intake of fat by 17%

Second, it has been demonstrated that fenugreek fiber helps in creating a feeling of fullness which is useful in weight reduction exercise. One study including eighteen healthy adults most of which were obese, found out that intake of 8g of fenugreek fiber with the breakfast meal led to enhanced satiety. Second, it meant that participants consumed less food at their subsequent meal.

Third, one study of 9 apparently healthy women with overweight assessed the influence of fenugreek tea on appetite regulation. Research pointed out that consumption of fenugreek tea leads to reduced appetite among the consumers. However, there was no significant variation in the amount of food consumed after taking the tea as observed in this study.

The current research is good, however, more profound human trials are needed before the benefits of fenugreek seeds for weight loss can be fully ascertained.

Impact on the Production of Breastmilk

Breast milk contains the ideal nutrients for development of a baby and is the ideal nutrition for infants. However, some of the people may be unable to produce a sufficient amount.

Fenugreek is believed to be reliable for increasing the supply of breastmilk naturally as compared to prescribed drugs.

One older, 14-day study in 78 new mothers reported an increase in breast milk production and subsequent higher infant weight, when drinking herbal tea with fenugreek seeds.

One study conducted in 2011 divided 66 mothers into three different groups. The first was given fenugreek tea, the second was given a placebo and the third was given nothing. Mean total expressed breast milk output rose from the control and placebo averages of approximately 34 mL (1.15 oz) to 73 mL (2.47 oz) in the fenugreek group.

The above works employed fenugreek herbal tea instead of supplements, although supplements are likely to produce similar effects.

Effects on the Testosterone Levels in Men

The most frequent reason men often use special fenugreek supplements is to increase testosterone. Literature research shows that it has positive effects, for example it can cause an increase in libido.

One particular experiment found that 300 mg of fenugreek taken twice a day for eight weeks elevated testosterone levels together with resistance training. They also saw a loss in body fat mass when compared to a control group but did not lose muscle strength in the process.

In another earlier 6-week trial, 30 men consumed a supplement that contained 600 mg of fenugreek extract in combination with magnesium, zinc, and vitamin B6 to improve sexual function and libido. The vast majority of participants demonstrated enhanced physical strength and enhanced sexual function. 

More research needs to be done in order to make overall recommendations for application in the relevant field.

Reduce Diabetes as well as Blood Sugar Levels

Fenugreek may be helpful for patients with some metabolic disorders, including diabetes.

One research involved diabetic patients who were given five grams of fenugreek seed powder and consumed twice daily for two months, they showed lower levels of fasting blood sugar, reduced abdominal fat, BMI and HbA1c- a measure of long term blood glucose control.

The high fibre content that may be present in the fenugreek powder or seeds could also make it helpful for regulating blood sugar particularly in persons with diabetes or perhaps even those without diabetes.

In fact, in one study when 10% of the refined wheat flour in buns and flatbreads was replaced with fenugreek powder, the blood sugar levels after meals were significantly lowered in people without diabetes.

Other Health Benefits of Fenugreek

Fenugreek has been employed to manage different diseases. However, in many of these categories, the treatments have not been investigated to the extent that enable one to come up with strong conclusions.

Preliminary research suggests that fenugreek may aid:

• Appetite Control: As for the experimental findings, a few of the practices claim the decrease in fat consumption and hunger.  Moreover, one 14-day study observed that the volunteers lowered total fat intake spontaneously and significantly by 17%.
• Cholesterol Levels: Certain information suggests that fenugreek has the potential of reducing cholesterol and triglyceride levels.
• Heartburn: In one older 2-week pilot study study using fenugreek in individuals with regular heartburn, the use of fenugreek offered relief from symptoms. Surprisingly, it had the same impact as that of antacid drugs.
• Inflammation: This herb has been shown to possess activity against inflammation in rats and mice. Further studies are required in order to prove this in humans.

Moreover, there are some evidences from the reviews and actual cases presented in traditional medicine that the use of fenugreek can have positive impact on metabolism processes, relief of digestive problems and treatment of wide range of diseases.

How to Bring Fenugreek into the Daily Routine

• Fenugreek and Lemon Drink: Drinking water in which fenugreek seeds have been boiled with lemon juice can be taken as a weight-loss aid.

• Culinary Uses: It’s possible to incorporate fenugreek seeds or leaves into curries, soups or salads for nutritional value.

• Supplements: Fenugreek comes in capsule form for easy use but one should seek the doctor’s advice on the right dosage to use.

Safety and Side Effects

In general, it seems that fenugreek does not produce a high amount of side effects in most people. Nevertheless, as it is usual for most supplements, sometimes, people experiencing minor side effects such as diarrhea, and indigestion, among others.

Some also may notice that their appetite decreases; this could be dangerous if you have extreme eating disorder or if you need to add weight. However, some of the people who had to take the supplement observed a rather peculiar and even slightly fruity smell from the body, yet this has not been proved.

Due to its ability to interact with blood sugar levels, you should consult your doctor if you are already on diabetes medicine or anything else that brings down your blood sugar.

It also indicates that very high dosages are known to present a large number of negative side effects in animals, some of which include, DNA damage, risk of lowered fertility, and neurological disorders and even mutations that increase the likelihood of miscarriage.

A number of researchers remain concerned about fenugreek supplements despite the fact that the majority of these side effects have not been clinically proven in human beings.

This supplement seems good buying but it is always advisable to consult with a physician before taking a new supplement. Last but not the least; make sure you are consuming adequate amount which will not harm you in any way.

The Bottom Line

Fenugreek is a very special herb that has been widely used in the system of the traditional medicine. From the research done, it is apparent that fenugreek has advantages on the blood glucose regulation, testosterone levels, and lactating women’s milk supply.

Fenugreek can also lower cholesterol, improve inflammation and help regulate the appetite but there is still insufficient evidence to support these claims.

The addition of fenugreek into the diet may prove to have benefits, although side effects will only manifest depending on large portions consumed. Like any other supplement, people are advised to seek medical advice before taking this supplement especially if they have other personal complications.