Fenugreek Benefits for Blood Sugar & Cholesterol Levels

Fenugreek is a medicinal herb that helps reduce both internal and external inflammation, and it includes many health benefits when used regularly.

As noted in the book “Essential Oils in Food Preservation, Flavor and Safety,” fenugreek extract and fenugreek oil are known to possess antimicrobial, antioxidant, antidiabetic and even antitumorigenic activities. Meanwhile, fenugreek seeds have been used therapeutically for a range of health concerns, from diabetes and high cholesterol to low libido.

Learn about fenugreek’s potential health benefits and how to use.

What Is Fenugreek?

Fenugreek (Trigonella foenum-graecum) is a medicinal plant that belongs to the Fabaceae family, and it used extensively in various parts of the world as an herb, food, spice and therapeutic agent.

Cultivated in North Africa, the Middle East, Egypt and India, fenugreek is an annual herb with light green leaves and small white flowers. It has a long history as an ingredient in traditional medicine. Fenugreek plants grow to about two to three feet tall, and the seed pods contain 10–20 small, flat, yellow-brown, pungent and aromatic seeds.

Fenugreek seeds are the most widely used part of fenugreek. They have a somewhat bitter taste, similar to celery, maple syrup or burnt sugar, and are often ground or pressed to make herbal medicine. They are particularly popular and commonly used in kitchens throughout India. The leaves are often used in cooking as well.

The fenugreek herb also acts as a gum and an emulsifier, making it useful as a stabilizer as well as thickening agent for food. It’s also used as a spice and flavoring agent in food preparation.

Fenugreek can be taken by mouth or used to form a paste that’s applied to the skin to help heal inflammation. In manufacturing, fenugreek extracts can be found in soaps and cosmetics.

Studies done on fenugreek seed extracts show that they contain flavonoids, terpenoids, phenols, proteins, saponins and tannins.

Nutrition Facts

One serving — 1 tablespoon — of fenugreek seeds contains:

• Calories: 36
• Total Carbohydrates: 6.5 g
• Fiber: 2.7 g
• Sugar: 0 g
• Total Fat: 0.7 g
• Saturated Fat: 0.162 g
• Trans Fat: 0 g
• Protein: 2.5 g
• Cholesterol: 0 mg
• Sodium: 7.44 mg (0.3% DV*)
• Iron: 3.72 mg (21% DV)
• Copper: 0.123 mg (14% DV)
• Manganese: 0.137 mg (6% DV)
• Magnesium: 21.2 mg (5% DV)
• Phosphorus: 32.9 mg (3% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

When it comes to the seed contents, 28 percent is protein, 16 percent is carbohydrate, 5 percent is oils and almost 4 percent is fatty acids. A whopping 26 percent of the seed’s content is made up of galactomannan, a polysaccharide and soluble fiber that plays a role in lowering glucose uptake.

Benefits

1. Reduce blood sugar

A study published in An International Quarterly Journal of Research in Ayurveda found that simply adding fenugreek seeds to the diet of patients with type 2 diabetes was able to significantly reduce fasting blood glucose levels after five months.

The study group received 10 grams of fenugreek seeds soaked in hot water every day, while the placebo group received nothing. Researchers concluded that a simple complementary addition of fenugreek seeds can have a synergistic effect along with diet control and exercise on fasting glucose.

A study out of India showed that administering 2.5 grams of fenugreek supplement twice daily for three months to people dealing with non-insulin-dependent diabetes mellitus significantly lowered cholesterol naturally, along with triglycerides, without affecting HDL cholesterol.

Other studies have displayed that fenugreek seeds serve as potential antidiabetic agents. Supplementing with the seeds has helped reduce the outbreak of type 2 diabetes in prediabetic patients.

2. May improve cholesterol levels

This herb appears to benefit those with heart conditions, such as hardening of the arteries and high blood levels of certain fats, including cholesterol and triglycerides.

In a 2020 systematic review and meta-analysis, 15 randomized clinical trials were studied and found that fenugreek supplementation significantly improved lipid profile (LDL, triglyceride, total cholesterol and HDL levels). As a result, study authors said it should be considered as an effective lipid-lowering medicinal plant, and further study about it being a cholesterol-lowering food is needed.

An animal study published in Obesity found that fenugreek seeds significantly decreased triglycerides and cholesterol concentration. The study, done on mice, concluded that fenugreek reduces fat accumulation and LDL cholesterol, making it a potential tool in the management of high cholesterol and associated metabolic disorders.

3. Can improve digestive problems

This herb may help with numerous digestive problems, such as upset stomach, constipation and inflammation of the stomach. For instance, research shows that the water-soluble fiber in fenugreek, among other foods, helps relieve constipation.

It also works to improve digestion and is often incorporated in an ulcerative colitis diet treatment plan due to its anti-inflammatory effects.

4. Helps increase libido in men

Some fenugreek uses for men include treating hernias, erectile dysfunction and other male problems, such as baldness. That’s because it may increase libido and testosterone levels.

While it’s best to consult with a healthcare professional before using natural therapies for treating disease or improving sexual performance, fenugreek seed powder, fenugreek tea and tablets have been shown to increase sexual desire and performance in men, as well as naturally remedy impotence.

In a study published in Phytotherapy Research, 60 men between the ages of 25 and 52 years with no history of erectile dysfunction were supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks.

Through self-evaluation, the participants noted their results with fenugreek, reporting that the fenugreek dietary supplement had a positive effect on their libidos. Ultimately, the study found that fenugreek extract had a significant influence on sexual arousal, energy and stamina and helped participants maintain normal testosterone levels.

5. Promotes milk flow in breastfeeding

Fenugreek also helps breastfeeding women who may experience low milk supply. It can increase breast milk production because it acts as a galactagogue.

Galactagogues are substances that help with increasing milk supply. They stimulate the milk ducts and can increase milk production in as little as 24 hours.

While more research is needed to determine the exact efficacy and safety of  fenugreek for increased breast milk production, several studies in scientific journals note its use in promoting milk flow.

Although this is a potential fenugreek seeds benefit for women, researchers generally recommend that seeking help from a lactation consultant should be your first course of action if you’re having issues with breast milk production.

6. Helps increase appetite

Fenugreek has been shown to increase appetite, which results in restorative and nutritive properties.

A study published in Pharmacology, Biochemistry, and Behavior was designed to investigate the effects of a fenugreek seed extract on feeding behavior. Experiments were performed to determine food consumption and motivation to eat, as well as metabolic-endocrine changes.

The results showed that chronic oral administration of the fenugreek extract significantly increased food intake and the motivation to eat.

7. May enhance exercise performance

The Journal of Sports Science and Medicine published a study on the effects of combined creatine and fenugreek oil supplementation on strength and body composition in men.

Forty-seven resistance-trained men were divided into two groups according to body weight. Each group then took either 70 grams of a dextrose placebo, five grams of creatine and 70 grams of dextrose, or 3.5 grams of creatine and 900 milligrams of fenugreek extract and participated in a four-day-a-week periodized resistance-training program for eight weeks.

Body composition, muscular strength endurance and anaerobic capacity of participants were tested. The creatine/fenugreek group showed significant increases in lean mass, bench press and leg press strength.

The study concluded that creatine combined with fenugreek extract supplementation had a significant impact on upper body strength and body composition as effectively as the combination of  creatine with dextrose.

How to Use in Cooking

Fenugreek has a long history as both a culinary and medicinal herb in the ancient world. Fenugreek seed is commonly used in cooking.

In foods, fenugreek powder is often included as an ingredient in spice blends, mostly found in Indian fare, such as curried dishes. It’s also used as a flavoring agent in imitation maple syrup, foods, beverages and tobacco.

In addition, fenugreek leaves can be used in salads, and both fresh and dried leaves are used in Indian cookery.

Risks, Side Effects and Interactions

There are a few possible fenugreek side effects. When taken by mouth, it may cause gas, bloating and diarrhea, and there’s the risk of allergic reactions that can cause coughing, wheezing and swelling.

It also can cause irritation when applied directly to the skin, so always test a small area first.

Even though it has been used for inducing childbirth, women should always use caution when taking fenugreek during pregnancy. Make sure you talk to your health care provider about it prior to use.

It’s also important to note that fenugreek could cause harmful effects and interactions that can thin the blood and cause excessive bleeding in some people. Those with underlying bleeding disorders or who take blood-thinning drugs or anticoagulants should not take it without their doctors’ approval.

Signs of problematic interactions, like excessive bleeding, include easy bruising, vomiting blood or passing dark stools.

There may also be interactions with people who have diabetes because fenugreek can lower blood sugar levels and interact with diabetes drugs.

Final Thoughts

• Fenugreek is an herbal remedy that’s been used in folk medicine for a range of health conditions. Today, people supplement with the seeds and leaves of the plant to reduce high cholesterol, improve libido, increase beast milk production and more.
• Herbal fenugreek may also help to prevent or fight inflammatory disease and issues related to digestion and high blood sugar.
• There are some possible side effects and interactions from this herbal remedy. It should not be taken during pregnancy unless advised by a doctor. It may also interact with blood-thinning medications and drugs for diabetes.