Fenugreek for weight loss is really trending everywhere but how true is it? Are there some side effects of fenugreek that you need to be aware of?
Fenugreek is a Fabaceae family herb that originated from Central Asia. It has a strong maple flavor and is widely used in Indian cooking. For decades, the herb has also been used in alternative medicine to treat a variety of health issues, including diabetes, high cholesterol, and obesity.
Fenugreek has recently been marketed as a weight loss supplement, but little is known about whether research evidence supports this use.
In this article,we shall discuss whether fenugreek helps in weight loss and how to use it. First of all, let’s look at fenugreek …
What Is Fenugreek?
Fenugreek (Trigonella foenum-graecum) is a plant that grows to a height of 2–3 feet (60–90cm). It has green leaves, small white flowers, and pods with golden-brown seeds.
Fenugreek has been used in alternative and Chinese medicine for thousands of years to treat skin disorders and a number of other diseases. It has recently become a common household spice and thickening agent. It’s also used in things like soap and shampoo.
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Fenugreek seeds and powder are also used in a variety of Indian dishes due to their nutritional profile and slightly sweet, nutty flavor.
How Effective Is Fenugreek For Weight Loss?
While research on whether fenugreek seeds help in weight loss is limited, a number of studies have linked fenugreek to weight loss through a variety of mechanisms.
To begin with, it appears that fenugreek can aid in the reduction of dietary fat and calorie intake. A 14-day study of 12 healthy men discovered that taking 1.2 grams of fenugreek seed extract lowered their daily calorie intake by nearly 12%. Although the proposed mechanism remains unclear, the men lowered their daily fat consumption by 17%.
Secondly, fenugreek fiber has been shown to promote satiety, which aids in weight loss. A study of 18 healthy people with obesity found that eating 8 grams of fenugreek fiber with breakfast improved satiety significantly. In addition, participants ate less at their next meal.
Thirdly, one study involving 9 healthy women who were overweight looked at the impact of fenugreek tea on appetite control. Drinking fenugreek tea has been shown to reduce appetite. Having said that, the analysis found no difference in food consumption after drinking the tea.
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Although current research is encouraging, more rigorous human trials are needed to validate the possible benefits of fenugreek for weight loss.
How To Take Fenugreek For Weight loss?
Fenugreek is available in a variety of ways, the most common of which is as a cooking spice.
Fenugreek seeds can be used whole or ground in spice blends or dry rubs, while fenugreek leaves can be used to season curries, stews, and soups.
However, most human studies indicate that the effects of fenugreek for weight loss are only associated with higher doses, such as those present in isolated fenugreek fiber or fenugreek extracts.
Fenugreek supplements are available in pill or capsule form, as well as in supplement blends with other ingredients. It’s also available as a powder made from blended fenugreek seeds.
Furthermore, in Ayurvedic medicine, fenugreek is usually consumed as herb-infused wine.
1-2 tablespoons of fenugreek seeds are soaked in water overnight to make fenugreek water (also known as methi water). Some people like to boil the fenugreek water before drinking it, sipping it like tea. It is usually taken on an empty stomach first thing in the morning.
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Powdered fenugreek seeds is a basic process that can be completed at home in a matter of minutes. Simply heat a pan to medium heat and dry roast the fenugreek seeds for 2-3 minutes on a low flame. After the seeds have cooled, grind them into a powder. In a cup, add one teaspoon of the powder with one teaspoon of water. Every morning, drink this water on an empty stomach.
How Much Fenugreek Should You Take For weight Loss?
Most human studies indicate that the effects of fenugreek for weight loss are only associated with higher doses, such as those present in isolated fenugreek fiber or fenugreek extract.Take about 2-5g of whole fenugreek seeds for successful weight loss.
Safety And Side Effects Of Fenugreek Tea
The Food and Drug Administration considers fenugreek to be “generally accepted as safe” (GRAS) when ingested in quantities typically found in foods.
Fenugreek may cause mild side effects such as nausea, diarrhea, and other digestive symptoms at higher doses.
Fenugreek, in high doses, can lower blood sugar levels. As a result, if you are taking diabetes medicine or other supplements that reduce your blood sugar levels, you need to use fenugreek with caution.
High doses of fenugreek have also been linked to decreased fertility and pregnancy. One research in mice found that high doses were associated with reduced fertility and an increased risk of birth defects.
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Given this research and the scarcity of human studies on the subject, fenugreek supplementation during pregnancy should be avoided.
Because of safety issues, check with your healthcare provider before introducing new supplements into your routine, including fenugreek supplements.
Conclusion
Fenugreek has been used in alternative medicine for decades to treat a variety of health problems. While human studies are limited, some research suggests that fenugreek can help with weight loss by suppressing appetite, raising satiety, and decreasing dietary calorie intake.
However, further research is required to fully understand the role of fenugreek in weight loss.