Fenugreek Benefits And Potential Risks
With the rise of healthy eating in recent years, fenugreek has become a new favorite of many health professionals. Today, let’s take a deeper look at fenugreek and discover how it can add vitality and health to a low-carbon lifestyle.
What is Fenugreek?
Fenugreek is a leguminous plant whose seeds and leaves are edible and often used as a medicinal herb. It has a distinctive aroma and a slightly bitter taste, but also a hint of sweetness.
It can be used not only as a condiment in a low-carbon diet, but more importantly, it has various health benefits that can help us better manage blood sugar and lipids, improve digestion, and even enhance athletic performance and sexual health.
Fenugreek is a low-carb ingredient, which is in line with the principles of a low-carbon diet. In addition, it can help us solve some of the problems we may encounter in a low-carbon diet, such as blood sugar fluctuations and constipation. The soluble fiber in fenugreek can slow down the absorption of carbohydrates, thus stabilizing postprandial blood sugar.
At the same time, it also increases satiety and reduces cravings for high-carbohydrate foods, helping us to better stick to a low-carb diet. It can promote intestinal peristalsis and relieve constipation. In addition, fenugreek has anti-inflammatory and gastric mucosa-protecting properties, which can improve digestive health. It also has several phytochemicals such as saponins, coumarins, fenugreek alkaloids, and many more.
Seven Benefits of Fenugreek
Fenugreek’s benefits go far beyond that, as numerous studies have shown that it has multiple benefits for human health.
→ Controls blood sugar and fights diabetes
This is one of the most widely recognized effects of it, and several studies have shown that fenugreek can significantly reduce fasting and post-prandial blood sugar and improve insulin sensitivity. The mechanism of action may be related to the soluble fiber, alkaloids, and saponins in fenugreek.
These components can delay the absorption of carbohydrates, promote insulin secretion, and increase glucose utilization. A study found that taking 15 grams of it seed powder daily significantly reduced blood glucose levels in patients with type 2 diabetes. Another study showed that fenugreek improved blood sugar control in people with type 1 diabetes.
For low-carb dieters, fenugreek can be used as a natural ingredient to aid in glycemic control, helping us to better manage blood sugar and prevent diabetes and its complications.
→ Lowering blood lipids and protecting the cardiovascular system
It can lower triglyceride levels and raise HDL cholesterol (good cholesterol) levels.
One study found that taking 2.5 grams of it daily for three months significantly lowered total cholesterol and triglyceride levels in patients with type 2 diabetes, and coronary atherosclerosis. Another study showed that fenugreek lowered LDL cholesterol (bad cholesterol) levels.
Moderate intake of it on top of a low-carb diet may better protect cardiovascular health and reduce the risk of cardiovascular disease.
→ Improves digestion and relieves gastrointestinal discomfort
Fenugreek has a long history of medicinal use and is widely used to treat digestive disorders. It can promote intestinal peristalsis and relieve constipation. In addition, it has anti-inflammatory and gastric mucosa-protecting properties, which can alleviate symptoms such as stomach pain, bloating, and indigestion.
Studies have shown that itcan treat alcoholic gastric ulcers, and its effect is even better than commonly prescribed drugs. A small study found that it was effective in relieving heartburn. For low-carb dieters, fenugreek can help us better adapt to dietary changes and maintain a healthy digestive system.
→ Relieve menstrual cramps and improve women’s health
Fenugreek has been used in traditional medicine to relieve menstrual cramps, and modern research has confirmed this effect. The alkaloids in it can relieve uterine spasms and reduce the degree and duration of menstrual cramps. In addition, it can improve other discomforts of menstruation, such as nausea, headache, and fatigue.
One study found that taking 900 milligrams of it seed powder daily for the first three days of the menstrual cycle for two consecutive months significantly reduced the degree and duration of menstrual cramps. For women on low-carb diets, it can be used as a natural way to relieve menstrual cramps.
→ Testosterone boosting, libido enhancement, sexual function improvement
Fenugreek is considered a natural aphrodisiac that boosts libido in both men and women. For men, testosterone levels are crucial, not only for muscle growth and strength but also for energy, mood, libido, and many other aspects.
As men age, testosterone levels gradually decline, which can lead to a number of problems such as muscle loss, fatigue, and loss of libido. Fenugreek is considered a natural testosterone booster, and studies have shown that the saponins in it extracts, especially protodiosgeninogen, can boost testosterone synthesis.
A meta-analysis examined four clinical trials and found that supplementation with it extract significantly increased total serum testosterone levels in men, suggesting androgenic and anabolic effects. One study found that taking 600 mg of it daily for six weeks significantly improved sexual function in men. Additionally, another study showed that it increased testosterone and estradiol levels in women, thereby increasing libido.
→ Promotes lactation and aids in postpartum recovery
Fenugreek is used in traditional medicine to promote lactation after childbirth, and studies have shown that fenugreek can increase milk production and help women breastfeed better.
One study found a significant increase in maternal milk production in women taking fenugreek tea compared to a placebo group and a control group. Another study showed that fenugreek tea increased milk production and promoted infant weight gain. It can be used as a natural lactation booster for postpartum breastfeeding moms on a low-carb diet.
→ Protects Kidney Health
Fenugreek’s antioxidant properties also help protect kidney health and prevent kidney stones. In clinical trials, fenugreek extract prevented the buildup of deposits in the kidneys, which can form stones. In addition, it helps counteract the effects of kidney toxins that can lead to kidney dysfunction.
How to Incorporate Fenugreek into Your Diet
Fenugreek can be consumed in a variety of ways and can be easily incorporated into our daily diet.
- Fenugreek seeds: It’s seeds are the most common way of consumption. You can soak fenugreek seeds in water overnight and consume them directly, or you can grind them into a powder and add it to your food or drink.
- Fenugreek Powder: Fenugreek powder can be added directly to a variety of dishes such as curries, soups, and stews. It can also be mixed with water to make a paste and spread on bread or crackers.
- Fenugreek Tea: Add a spoonful of it powder or the right amount of fenugreek seeds to hot water and steep for a few minutes to make fenugreek tea.
- Fenugreek sprouts: Soak fenugreek seeds in water overnight and then change the water daily until shoots grow, it sprouts can be added to salads or stir-fries.
- Fenugreek topical use: grind fenugreek seeds into a powder and mix with water to make a paste that can be applied to the skin for inflammation and pain.
Precautions and Potential Risks
While fenugreek has many benefits, it’s not for everyone and the more you eat the better, so here are some things to keep in mind:
- Cautions for pregnant women: It may stimulate uterine contractions and should be avoided in large quantities by pregnant women.
- Cautions for allergy sufferers: people who are allergic to legumes, such as soybeans, peanuts, chickpeas, etc., should avoid it.
- Note for diabetics: It has a hypoglycemic effect, diabetics should pay attention to monitoring blood sugar while consuming fenugreek and consult their doctors to adjust the dosage of hypoglycemic drugs.
- Cautions for people taking anticoagulant drugs: It may have anticoagulant effects and should be consumed with caution by people taking anticoagulant drugs.
- Cautions for people with thyroid disorders: Animal studies have shown that it may affect thyroid function, and people with thyroid disorders should consume it with caution, which may be related to some phytotoxins, and it is recommended to cook it.
- Cautions for hormone-sensitive people: it has estrogen-like effects, and hormone-sensitive people, such as breast cancer, endometrial cancer, and other patients, should be avoided.
- May cause side effects: Some people may experience side effects such as diarrhea, upset stomach, bloating, flatulence, dizziness, and headache after consuming fenugreek, which is usually mild and can be relieved after discontinuing use.
- Do not use before delivery: may cause newborns to develop a body odor similar to maple syrup urine disease.