The Health Benefits of Fenugreek, According to Dietitians
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SCIENTIFICALLY KNOWN AS Trigonella foenum-graecum, fenugreek is a herb that originally established itself in alternative and Chinese medicine for thousands of years.
"One of the oldest-known medical documents, written around 1,500 B.C., reported its potential health benefits,” says Kim Yawitz, R.D. “Ancient medical practitioners used fenugreek to treat diabetes and to increase milk supply in breastfeeding moms. People still take it for these reasons today," but also because it’s been touted to have loads of health benefits like increasing testosterone, boosting libido, and reducing inflammation.
Now, you can find everything from fenugreek hair masks and oils to an emulsifier in processed foods. If it's held popularity for thousands of years, is it possible the health benefits of this herb are more than just hype? We asked the experts.
What Is Fenugreek?
“Fenugreek is an herb grown in Europe, Western Asia, and northern Africa. Its leaves can be used as a garnish for stews, meats, roasted vegetables, and other dishes,” says Yawitz. “The seeds are more popular in North America, where they’re treated like a spice. Both parts of the plant have been used medicinally for centuries, with capsules, extracts, and powders becoming more popular recently.”
Fenugreek is typically used to season food in many cultures, says Lara Clevenger, R.D.N., C.P.T. The leaves and seeds of the plant contain amino acids, steroidal saponins, alkaloids, and other organic and inorganic substances which can contain health benefits.
Health Benefits of Fenugreek
Fenugreek Seeds Are Fiber-Filled
“One tablespoon of fenugreek seed provides nearly three grams each of fiber and protein and around 20 percent of the daily value for iron,” says Yawitz. As you may know, fiber helps you stay fuller for longer, potentially curbing overeating and promoting weight loss.
Fenugreek May Enhance Your Testosterone Levels
Before you get too excited, remember more research is needed on this front.
“Fenugreek seeds are rich in diosgenin—a naturally occurring steroid that helps the body produce sex hormones. In small studies, men taking fenugreek supplements significantly increased free testosterone, while total testosterone increased or remained the same,” says Yawitz. “Given these findings, there’s some chance that fenugreek supplements could boost the libido and increase muscle mass (assuming you lift weights), but there haven’t been enough studies to know for sure."
Fenugreek May Decrease Blood Sugar Levels
As Yawitz says, fenugreek seeds contain several substances believed to decrease blood sugar, including soluble fiber, which slows carbohydrate absorption, and saponins, which increase insulin secretion. Again, though—these studies are small, and more research would need to be done to confirm these findings.
“In multiple small studies, adults taking fenugreek supplements saw significant reductions in fasting blood sugar and hemoglobin A1C (a three-month average of blood glucose levels),” she says. There’s no medical consensus on how much fenugreek to take or whether people with pre-diabetes or diabetes should take it all.
Fenugreek May Help Your Hair
“Fenugreek helps with hair growth and density. It has also been shown to help prevent hair loss and fortifies hair follicles,” Clevenger says. “Fenugreek’s properties of lecithin and vitamins condition and moisturizes the scalp and hair.”
How to Use Fenugreek
As you may have gathered by now, fenugreek isn’t only a supplement, but a flavoring agent when cooking, too.
“Fenugreek smells and tastes like maple syrup—so much so that its extract is sometimes used to make imitation maple syrup. It’s a great addition to Indian and African dishes, thanks to its earthy-sweet flavor,” says Yawitz. You can also use fenugreek in pickle brines, bread, and other baked goods.
You may also find fenugreek powders, capsules, and extracts in the supplement aisle in your local grocery store.
Side Effects of Fenugreek
When it comes to adding fenugreek into foods, most recipes don’t contain enough to cause any real health concerns, says Yawitz.
“Studies have been conducted with extract of fenugreek seeds, fenugreek powder to replace part of the flour in making recipes, and by consuming the seed itself,” says Clevenger. In many studies, fenugreek showed mild symptoms like abdominal distension, stomach discomfort, nausea, and diarrhea, and light-headedness, which resolved without special treatment. Again, more research needs to be done to confirm there's no more serious side effects.
If you do decide to take a fenugreek supplement, consult with a doctor or registered dietitian first—as you should before taking any supplement. “There haven’t been enough high-quality studies to know how much is effective or safe,” especially long term, says Yawitz. “There have been a few documented cases of liver toxicity."
Your doctor will know best as to whether you should add this supplement to your routine. That said, cooking with fenugreek is likely fine for your health.
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