Eating a balanced, nutritious diet is essential for staying healthy and losing weight, and Fenugreek may be a great addition to it.
This plant, which originates in Central Asia and belongs to the Fabaceae family, is known for its strong maple flavour and frequent use in Indian cuisine.
In addition, many studies suggest that it has been used in traditional medicine to treat conditions such as diabetes, high cholesterol, and obesity.
Fenugreek seeds, also known as methi dana in some regions, have been utilised for ages due to their healing and medicinal characteristics.
These tiny yellow seeds contain fibre, iron, and vitamins A and vitamin D and are known to have fat-burning properties. Therefore, eating them correctly can help people in their weight loss journey, as the seeds are rich in nutrients.
Nutritional Value of Fenugreek Seeds
One hundred grams of fenugreek seeds contain the following nutrients.
- Energy: 323kCal
- Total Fat: 6.4 g
- Saturated fat: 1.5g
- Sodium: 67mg
- Potassium: 770mg
- Total Carbohydrate: 58g
- Dietary fibre: 25g
- Protein: 23g
Fenugreek Seeds (Methi) for Weight Loss
Research has shown that fenugreek seeds are a powerful natural weight-loss aid due to the water-soluble heteropolysaccharide galactomannan. This compound works by decreasing appetite and increasing feelings of fullness.
Keeps You Satiated
Due to 75% of fenugreek’s fibre being water soluble, it can aid digestion and metabolism. Furthermore, it helps burn fat in the abdomen and fatty tissues faster.
Nutrient Rich
Fenugreek seeds are also rich in beneficial nutrients such as calcium, potassium, folate, phosphorus, magnesium, and vitamin A, which can assist with weight loss.
Includes Complex Carbohydrates
Fenugreek seeds are the ideal natural option for weight loss, as they contain only beneficial carbs. Furthermore, adding them to a drink is effective in aiding weight loss by reducing calorie intake and increasing metabolic rate.
Not only this, but they can also provide several other health benefits, like regulating blood pressure and sugar levels. In addition, they are a much healthier alternative to the expensive chemical options available.
All in all, fenugreek seeds are the perfect choice for those looking to lose weight in a natural, healthy way.
Fenugreek Seeds – Benefits for Weight Loss
Fenugreek seeds have been traditionally used as a weight loss aid, and some studies have suggested that they may have specific properties that could help with weight loss.
Here are some of the potential benefits of fenugreek seeds for weight loss:
Appetite Suppression
Fenugreek seeds are rich in vitamins, minerals, and antioxidants. These seeds are also a great source of dietary fibre, particularly a type of fibre called galactomannan.
Galactomannan is a water-soluble fibre that can slow digestion and make you feel full for longer. As a result, it can reduce overall food intake and help promote weight loss.
Studies have also shown that galactomannan positively affects blood sugar levels, making it beneficial for individuals with diabetes. Additionally, galactomannan can reduce cholesterol levels and improve gut health.
Blood Sugar Regulation
The 4-hydroxy isoleucine present in fenugreek seeds helps to improve insulin sensitivity and stabilise blood sugar levels.
It can be beneficial for people with diabetes, as it can help them better regulate their blood sugar levels and reduce the risk of complications. Furthermore, the compound can help reduce cravings for sugary and high-carb foods, making it easier to stick to a weight-loss diet.
Increased Metabolic Rate
Consuming fenugreek seeds extract has been linked to an increased resting metabolic rate, potentially leading to weight loss.
Fenugreek seeds are also high in minerals and vitamins, such as iron, vitamin B6, and magnesium, and may help improve immunity. Moreover, fenugreek seeds reduce inflammation and oxidative stress, promoting better health and well-being.
Improved Digestion and Fat Breakdown
Fenugreek seeds are known for their health benefits, including aiding weight loss. They help improve digestion, decreasing the chances of constipation and bloating, making it easier to slim down.
Further studies have suggested that fenugreek helps to break down fat, adding to its potential as a weight loss aid. Therefore, it may be a valuable addition to any weight loss plan.
What Does Research Say?
Research on the effect of fenugreek seeds on weight loss is still limited, but several studies have suggested that it may lead to weight loss through several mechanisms.
A study of 9 overweight women found that drinking fenugreek tea decreased appetite, but there was no observed difference in food intake afterwards.
A study of 18 people with obesity found that 8 grams of fenugreek fibre with breakfast promoted satiety and reduced food intake at the next meal.
A 14-day study of 12 healthy men found that consuming 1.2 grams of fenugreek seed extract led to a 12% decrease in calorie intake and a 17% decrease in fat intake.
Despite these promising results, more research is needed to understand fenugreek’s potential weight loss benefits fully.
The HealthifyPro Tip
Regarding weight loss, fenugreek is not a miracle cure, so it’s essential to consult a healthcare professional before taking any supplement. In addition, it is vital to remember that weight loss is complex and requires a healthy diet, exercise, and potentially fenugreek supplements.
It is not a “magic bullet” for weight loss; results may vary from person to person. Therefore, one must speak with a registered nutritionist or dietitian before taking any supplement to aid in weight loss.
The HealthifyMe Note
Fenugreek seeds are a superfood, rich in insoluble and water-soluble fibre. This fibre is essential for healthy digestion, aiding in removing toxins from the body. Furthermore, it can help manage inflammation, keeping weight gain and blood sugar levels in check. In addition, Galactomannan, a water-soluble substance found in fenugreek seeds, further helps to reduce fat storage and hunger.
Using Fenugreek Seeds (Methi Dana) for Weight Loss
As a Herb
One can use fenugreek in many ways, but cooking with them is the easiest. The leaves of the plant can provide a unique flavour to curries, stews, and soups.
Furthermore, you can use the seeds while they are whole or when they are ground into a powder, which you can add to spice mixes and dry rubs.
As a Supplement
Fenugreek supplements come in many forms, including pills, capsules, and other formulations with other components. Additionally, you can make the crushed seeds of the fenugreek plant into a powder.
Herbal Water
Fenugreek seeds can also be made into ayurvedic herbal water. This herbal water, also known as fenugreek water, is made by soaking 1-2 tablespoons of fenugreek seeds overnight. People may also warm their fenugreek water to make it more palatable, similar to drinking tea.
Weight Loss Drink
If you want to lose weight with fenugreek seeds, the most popular method is to take one spoonful of methi dana and soak it in room-temperature water overnight. It can also be boiled in water and then drained before drinking.
Not only will this aid in weight loss, but it also works as a detoxifier, cleaning out your stomach and giving you an excellent start to your day. Furthermore, you don’t have to worry about an increase in calories as this has a negligible amount of calories.
Be mindful that you either eat the soaked seeds or filter them out and drink only the water. It is best to take it on an empty stomach. It can also be consumed twice a day for improved outcomes.
The HealthifyMe Note
Soaking fenugreek seeds in water and consuming them first thing in the morning is a popular way of consuming them. Alternatively, you can buy powdered seeds from the market. If you want the best results from consuming fenugreek, it should be included in a balanced diet and accompanied by regular exercise. Before adding any new supplement to your diet, it is recommended to consult with a healthcare provider, especially if you are already taking medication or have a health condition.
Precaution
Taking fenugreek in high amounts may cause side effects like nausea, diarrhoea, and other digestive issues. Additionally, it can lower your blood sugar levels.
Therefore, if you’re using diabetes medication or other supplements that lower your blood sugar levels, you should be cautious when consuming fenugreek.
Due to the lack of human studies and the findings of research on fenugreek’s effects on pregnancy and fertility, pregnant women should avoid taking high doses of this supplement.
In addition, before taking any new supplement, including fenugreek, it is essential to consult a healthcare professional to ensure safe use.
Conclusion
Most experts suggest that fenugreek seeds may have weight loss benefits due to their high fibre content, fat-breaking down effects, and impact on blood sugar control.
To make the most of these potential advantages, consider incorporating fenugreek seeds into your diet in healthy ways, such as sprouting, grinding into powder, or making tea.
However, more research is needed to understand how fenugreek seeds are helping people reach their weight loss goals. Therefore, speaking to a nutrition specialist is best before adding fenugreek to your diet.
Furthermore, you can talk to a HealthifyMe nutritionist to understand the best ways to use fenugreek seeds and start a sustainable journey towards healthy weight loss.
Frequently Asked Questions (FAQs)
Q. How much fenugreek should I consume for weight loss?
A: Fenugreek is a popular herb that many people use to aid in weight loss. The recommended dosage for weight loss is 500-1000 mg of fenugreek extract taken three times per day with meals. However, it is essential to note that dosages can vary depending on the individual, so it is best to consult a doctor before taking any supplement. Additionally, since fenugreek can interact with certain medications, it is essential to speak to a doctor to ensure it is safe for you. Finally, taking fenugreek with a healthy diet and regular exercise is vital to maximising its weight loss benefits.
Q. Can fenugreek reduce belly fat?
A: Fenugreek is a common herb used in cooking and traditional medicine. It offers several health benefits, including improved digestion, blood sugar control, and weight loss. Research suggests that fenugreek may help reduce belly fat, though more studies are needed to confirm these findings. Some studies suggest that it may help lower cholesterol and triglyceride levels. Additionally, fenugreek is rich in dietary fibre, which can help keep you full and reduce overall calorie intake.
Q. When should I drink fenugreek water for weight loss?
A: Fenugreek water can be an effective weight-loss aid when consumed regularly. It is best to drink it every morning on an empty stomach, as this will help your body absorb the nutrients more effectively. Additionally, drinking it before meals will help reduce food cravings and make you feel fuller, which can help you eat less overall. Be sure to drink plenty of water throughout the day, as this will help your body stay hydrated and your metabolism function correctly.
Q. What are the side effects of fenugreek?
A: Common side effects of fenugreek include upset stomach, nausea, vomiting, diarrhoea, bloating, gas, and skin rashes. It can also cause low blood sugar, headaches, and an allergic reaction if consumed in large doses. Fenugreek may also interact with certain medications, so it is essential to consult a doctor before taking it.
The Research Sources
1. Ahmad A, Alghamdi SS, Mahmood K, Afzal M. Fenugreek a multipurpose crop: Potentialities and improvements. Saudi J Biol Sci. 2016 Mar;23(2):300-10. doi: 10.1016/j.sjbs.2015.09.015. Epub 2015 Sep 14. PMID: 27307778; PMCID: PMC4894452.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4894452/
2. Kandhare AD, Bandyopadhyay D, Thakurdesai PA. Low molecular weight galactomannans-based standardised fenugreek seed extract ameliorates high-fat diet-induced obesity in mice via modulation of FASn, IL-6, leptin, and TRIP-Br2. RSC Adv. 2018 Sep 18;8(57):32401-32416. doi: 10.1039/c8ra05204b. PMID: 35547667; PMCID: PMC9086199.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9086199/
3. Bae J, Kim J, Choue R, Lim H. Fennel (Foeniculum vulgare) and Fenugreek (Trigonella foenum-graecum) Tea Drinking Suppresses Subjective Short-term Appetite in Overweight Women. Clin Nutr Res. 2015 Jul;4(3):168-74. doi: 10.7762/cnr.2015.4.3.168. Epub 2015 Jul 31. PMID: 26251835; PMCID: PMC4525133.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4525133/
4. Mathern JR, Raatz SK, Thomas W, Slavin JL. Effect of fenugreek fibre on satiety, blood glucose, insulin response, and energy intake in obese subjects. Phytother Res. 2009 Nov;23(11):1543-8. doi: 10.1002/ptr.2795. PMID: 19353539.
https://pubmed.ncbi.nlm.nih.gov/19353539/
5. Chevassus H, Molinier N, Costa F, Galtier F, Renard E, Petit P. A fenugreek seed extract selectively reduces spontaneous fat consumption in healthy volunteers. Eur J Clin Pharmacol. 2009 Dec;65(12):1175-8. doi: 10.1007/s00228-009-0733-5. Epub 2009 Oct 7. PMID: 19809809.