Fenugreek

by Kat Matina May 21, 2020

Well-known as a condiment, especially in Indian cuisine, the fenugreek we are going to talk about today has been used for hundreds of years to promote optimal health, in addition to pleasantly enhancing our dishes. Discover how this spice can help you improve your daily life…

Overview of Fenugreek

Fenugreek, also known as senegrain or trigonella, from the Latin trigonella foenum graecum, is a herbaceous plant of the fabaceae family.

This annual plant looks a lot like common clover, with yellowish-white flowers and pod-shaped fruits about 8 cm long and containing between 10 and 20 brown seeds with a very characteristic odor.

Fenugreek has been cultivated for over 4000 years by the Egyptians, and was then successfully introduced to Asia and India. It is mainly used as a condiment to flavor dishes, and as a supplement to a balanced diet. because of its medicinal properties.

But fenugreek is also grown as green manure, as fodder for herds or to give a pretty crimson red in vegetable dye.

Did you know?

Fenugreek was highly prized by the Egyptians for embalming their dead. The plant most certainly helped to better preserve the body and give it a healthy smell.

Composition and medicinal properties of fenugreek

Fenugreek contains about 40% mucilaginous fiber, and 3% steroid saponins. It also consists of vitamin C, niacin, potassium, and diosgenin, a natural substance similar to estrogen.

Fenugreek is recognized by the European Commission as an effective appetite stimulant . The saponins it contains activate the feeling of hunger and promote digestion.

By the way, fenugreek is also known for its fortifying, alkalizing and remineralizing properties. It also contributes to optimum absorption of nutrients by the body.

Fenugreek has long been used to combat anemia, particularly in combination with pollen and honey to enhance its effectiveness.

It is also used to increase milk production in breastfeeding women.

Still on the digestive level, Fenugreek improves digestion and assimilation of food. Its mucilage covers the intestinal wall and protects the entire digestive system from irritation and inflammatory phenomena, such as gastritis, cases of acid indigestion or ulcers.

What's more, consuming fenugreek increases the daily intake of fiber and helps to improve and facilitate elimination; a very effective remedy for people suffering from constipation for example.

The plant is also used for its hypoglycemic properties. In fact, fenugreek slows down the absorption of carbohydrates and inhibits the transport of glucose in the blood , in addition to increasing insulin receptivity. Thus it optimizes the use of glucose by tissues and regulates blood sugar levels.

Finally, fenugreek appears to improve libido and testosterone levels and is commonly used in sports circles to facilitate muscle mass gain.

Fenugreek, what scientific evidence?

As an appetite stimulant, studies testing fenugreek and its effects have yielded mixed results. Sometimes fenugreek supplementation does increase hunger, and in other studies fenugreek does not appear to cause any significant change.

However, research has clearly identified that it is indeed saponins that are responsible for stimulating the feeling of hunger and improving digestion (1).

On the other hand, other clinical trials have demonstrated the fortifying virtues of fenugreek , particularly in breastfeeding women. Daily consumption of fenugreek herbal tea by breastfeeding women has shown a clear increase in breast milk production, and its corollary, weight gain in infants (2).

The activity of fenugreek on glucose has been extensively tested clinically. A first double-blind study on subjects suffering from type 2 diabetes showed that the consumption of 1 g of fenugreek seeds per day could improve the regulation of blood sugar but also reduce the phenomenon of insulin resistance (3).

Another clinical trial involving 39 healthy, overweight patients showed that with fenugreek supplementation, the fasting insulin/glucose ratio decreases , meaning the body needs less insulin to function optimally (4).

Yet another study tested the effects of eating fenugreek flour bread on diabetic patients, but found no significant results (5).

Finally, let us mention a clinical trial involving healthy subjects taking 40 mg of fenugreek per day, in whom it was noted a 13.4% decrease in blood glucose levels 4 hours after digestion (6).

We do not cite all the studies conducted on the hypoglycemic action of fenugreek, but we have noted rather disparate results while being indeed promising. The protocols as well as the forms in which fenugreek is administered deserve better homogenization to be able to draw firm conclusions.

We will end with the link between fenugreek and libido/testosterone. We found a study showing that taking fenugreek causes an increase in libido and orgasmic capacities in healthy men who do not suffer from erectile dysfunction (7).

Despite this, there is no conclusive evidence that fenugreek increases testosterone levels and promotes muscle mass gain.

Fenugreek Dosage, Side Effects and Contraindications

The most convenient way is to use fenugreek in capsule form. It is recommended to take between 500 mg and 1 g, up to 6 times a day.

If you opt for the fluid extract, 1 to 2 ml three times a day; and 10 ml three times a day with the mother tincture.

There are no known contraindications to fenugreek. However, if the plant is taken excessively, it is possible to experience temporary gastrointestinal disorders, linked to its high fiber content.

Finally, fenugreek can interact with insulin or hypoglycemic medications.

Fenugreek, for or against?

Of course, we let everyone form their own opinion based on the data gathered in this article. Fenugreek seems to us to be ideal for supporting health, and benefits from zero toxicity, which allows you to test a cure without taking any risks. So, will you be tempted by a fenugreek cure this spring?