Spice of Life – Health Benefits of Fenugreek or Methi

Fenugreek or ‘Methi’ has been an integral part of Indian dishes for ages. Fenugreek herb is a cornerstone herb in Ayurveda, revered for its numerous health benefits and therapeutic properties. Methi dana, a must have grandma’s favourite spice in most Indian kitchens, is today celebrated for its unique therapeutic properties. Even fenugreek leaf (methi leaf) beyond its culinary use, plays a significant role in diabetes management by regulating blood sugar levels and improving insulin sensitivity. This ancient superfood continues to be valued for its health benefits and rich nutritional profile, as evidenced by various clinical trials.

Several studies have proven results on the therapeutic effects of fenugreek over several decades for diabetics, prediabetics, obese individuals, heart patients, hypertension etc.

Studies (L. Fakhr et al., 2023) on how fenugreek affects fasting blood sugar have shown that consuming fenugreek especially in powder form led to a significant and most consistent drop in blood sugar levels in type 2 diabetes. Let’s dig deep to know more.

10 OUTSTANDING HEALTH BENEFITS OF FENUGREEK IN DIABETES

1. Benefits of Fenugreek seed is due to various compounds like galactomannan, insoluble fiber, protein, fat, and alkaloids. These compounds work together to bring about different beneficial effects in the body.
2. Galactomannan, a type of soluble fiber found in fenugreek seeds, helps regulate blood sugar levels by slowing down digestion, blocking certain enzymes, and promoting a healthy balance of gut bacteria. It also supports insulin secretion, reduces insulin resistance, and improves glucose uptake.
3. Additionally, galactomannan helps lower cholesterol levels by inhibiting the action of intestinal enzymes and reducing the production of liver fats, which can explain fenugreek benefits on triglycerides and belly fat.
4. Another compound called 4-hydroxyisoleucine has been found to boost insulin production and sensitivity, leading to lower triglycerides and higher levels of good cholesterol.
5. Diosgenin aids in insulin release and sensitivity by protecting pancreatic cells from damage and promoting glucose uptake in tissues. It also helps prevent fat build-up in the liver and encourages the removal of cholesterol through bile.
6. Trigonelline, found in fenugreek, contributes to lowering blood sugar and cholesterol levels and may also help reduce fat accumulation in fat cells. Overall, fenugreek seeds show promise in not only improving blood sugar and cholesterol levels but also in promoting weight loss.
7. Biochemical studies suggest that fenugreek seeds possess anti-diabetic properties thanks to their high soluble fiber content.  It slows gastric emptying and reduces glucose absorption in the small intestine. This, in turn, slows down carbohydrate metabolism and lowers blood glucose levels.
8. Fenugreek also shows promise in restoring pancreatic cells responsible for insulin production and increasing insulin levels in the bloodstream. It accomplishes this by either aiding in the regeneration of insulin-producing cells or prompting existing cells to release more insulin.
9. Furthermore, fenugreek enhances the activity of glycogen synthase (energy reserve), facilitating glycogen production in the liver and muscles. This helps replenish depleted glycogen stores, reduces inflammation, regulates pancreatic enzymes, and adjusts lipid profiles and the activity of insulin-sensitive enzymes involved in carbohydrate metabolism.
10. Fenugreek may improve insulin sensitivity by enhancing how insulin works in cells. It helps lower HbA1c levels by using glucose in the body's tissues and maintaining stable blood sugar levels.

HEALTH BENEFITS OF FENUGREEK IN WEIGHT MANAGEMENT, CONSTIPATION, SKIN HEALTH, BREASTFEEDING & MENSTRUAL SYMPTOMS

1. Fenugreek offers numerous lesser-known benefits beyond its commonly recognized uses. Its high fiber content aids digestion, relieving constipation and promoting regular bowel movements.
2. Additionally, fenugreek contains compounds with anti-inflammatory and antibacterial properties, making it beneficial for skin health by reducing acne and soothing irritated skin.
3. For breastfeeding mothers, fenugreek can stimulate prolactin production, increasing breast milk production.
4. It may also alleviate menstrual symptoms such as cramps and bloating due to its anti-inflammatory properties.
5. Fenugreek's high fiber content aids in weight management by promoting feelings of fullness and boosting metabolism.

METHI LEAF : ADVANTAGES OF FENUGREEK THAT MAKE IT A MUST-HAVE VEGGIE

Fenugreek leaf or  methi leaf, offers a plethora of health benefits. Packed with essential nutrients such as vitamins A, C, and K, as well as minerals like calcium, iron, and potassium, they provide a nutritious addition to any diet.

• They are Beneficial for digestive health, aiding in digestion, preventing constipation, and alleviating issues like indigestion and bloating, thanks to their high fiber content
• Fenugreek leaves also contain compounds that help regulate blood sugar levels, making them valuable for individuals managing diabetes or at risk of developing the condition.
• They also contribute to heart health by lowering cholesterol levels and reducing the risk of heart disease
• An advantage of methi leaves is that it is low calorie and high fiber content supports weight management by promoting feelings of fullness and reducing calorie intake.
• Fenugreek leaves possess anti-inflammatory properties that can alleviate symptoms of conditions like arthritis and asthma.
• Their antioxidant-rich composition also promotes healthy skin and hair, reduces acne, strengthens hair follicles, and supports a strong immune system.
• Fenugreek leaves may provide relief from menstrual discomfort and help regulate menstrual cycles due to their hormonal balancing properties.

HOW MUCH AND WHAT’S THE BEST WAY TO CONSUME METHI?

• To reap benefits of methi, water soak 6 -7 grams of methi dana (one teaspoonful) overnight in water and it can be swallowed with chewing the following morning.
• One of the key benefits of Fenugreek seed water or Methi water is that it helps to lower blood sugar levels.
• Another advantage of Fenugreek seeds sprouts is that it can enhance the flavour of your salads.
• Include fenugreek seeds and powder in your everyday cooking it enhances the taste and flavour of several dishes including idly, dosa, curries and sabji.
• A portion of atta can be replaced with methi seed flour depending on your taste buds.
• Kasuri Methi and fresh methi leaves can be used in paratha, sabji, pulav etc.

Fenugreek herb presents itself as a versatile plant with a multitude of health benefits beyond its culinary uses. Include as often as possible to reap the benefits.

Many of the diabetes management benefits of Fenugreek are associated with the soluble fiber it contains. Another way for you to experience the benefits of soluble fiber is by including a 100% natural, soluble fiber supplement like ActiFiber Natural Sugar Control in your daily diet. It is Clinically Proven to give you better control over your sugar fluctuations in just 4 weeks and better control over diabetes in 3 months. Making it a part of your daily diet is so easy. Just add a sachet of ActiFiber to any food/drink while consuming your 2 main meals. It dissolves easily with no taste, odour or colour thus blending into your meal effortlessly.