Contributed by: Healthians Team
Introduction
Now that winter is here, the market is flooded with leafy greens. Methi, often known as fenugreek, is the best of the bunch.
There are several things you can make from this aromatic plant to refill your nutrient levels, with aloo-methi being a quintessential sabzi across Indian homes.
But did you know that one of the major benefits of fenugreek lies in its ability to lower your diabetes risk?
Yes, that’s right!
Fenugreek for diabetes
The prevalence of diabetes mellitus is increasing worldwide with millions of individuals affected by the condition – where the body does not produce enough insulin or is not able to respond to the amount produced. The condition is irreversible and that is perhaps the biggest concern.
There are numerous dietary and other restrictions that you must follow if you want to mitigate the impact of this chronic condition.
According to many health experts, it’s always a good idea to adopt a balanced diet filled with foods that are low in the glycaemic index while high in fibre and protein.
Although several herbs are thought to have anti-diabetic properties, the herb Fenugreek (Trigonella foenum-graecum) is one of the prized ingredients in the culinary world and a reservoir of nutrition.
Additionally, there is convincing research evidence suggesting that fenugreek is one of the best in terms of efficacy and safety.
Fenugreek is frequently recommended to diabetic patients as part of their treatment regimen. Multiple studies have been carried out to investigate the preventive and curative effect of fenugreek in type 2 diabetes induced by a high-fat diet.
As per several clinical trials, fenugreek has 4HO-Ile, an unusual amino acid that has anti-diabetic properties that can improve most metabolic symptoms associated with both type 1 and type 2 diabetes.
How does fenugreek help with blood sugar?
Fenugreek seeds are loaded with numerous nutrients that offer a myriad of health benefits, including managing blood glucose levels.
The main ingredients in the minuscule brown seed have been attributed to four bioactive components in fenugreek that include:
- Diosgenin
- 4-hydroxyisoleucine
- Furostanolic saponins
- Fibre
What are fenugreek’s benefits for diabetics?
- Low glycemic index
Raw methi has a lowering effect on the glycemic index. Fenugreek can be considered as a zero glycemic index food and this helps in maintaining blood sugar levels.
It also aids in the improvement of insulin secretion and sensitivity in the body, which aids in the better management of type 1 and type 2 diabetes mellitus.
- Loaded with fibre
Fenugreek is extremely rich in soluble fibre. It is abundantly clear that fibre helps to reduce blood sugar levels. Galactomannan, a component found in the seeds, has been shown to slow down the digestion process and increase the absorption of sugar.
This helps to lower your blood sugar levels while also improving your glucose tolerance.
- Low in calories
Evidence supports fenugreek’s role in slowing down the digestion process. Due to this sugar is released very slowly in the body and ensure that sugar levels stay within the limit.
- Effective weight management
In addition, some reviews and anecdotal reports from traditional medicine suggest that drinking fenugreek juice on a regular basis can keep a healthy weight which is one of the most important aspects of diabetes management.
- Helps in lowering cholesterol levels
Given the high fibre content, regular consumption of fenugreek seeds has a beneficial effect on diabetics, lowering elevated cholesterol and triglyceride levels in patients with high serum cholesterol. It thus helps the release of good cholesterol or HDL.
How to add fenugreek to your diet?
You can consume fenugreek seeds in 4 ways:
- Soak a tablespoon of fenugreek seeds in water overnight and chew it along with the infused water first thing in the morning on an empty stomach.
- Boil dry, roasted, and powdered methi seeds in water and drink it first thing in the morning or right before bed.
- It can be used as a seed or soaked and sprouted in salads.
- Dried fenugreek leaves can be used as a condiment in your seasonal veggies and food preparations like dals, parathas, dosas, idlis and stir-fry dishes.
How much fenugreek a diabetic patient should take?
The most health benefits come from fenugreek seeds. It’s worth noting, however, that they should be used in moderation.
It is suggested that you drink 12 grams of powdered fenugreek seeds with lukewarm water first thing in the morning on an empty stomach.
To control blood sugar levels, eat half a teaspoon of fenugreek seeds twice a day.
An expert’s word of caution
This otherwise bitter veggie has everything you need to tackle diabetes. It aids in the reduction of blood sugar levels and diabetic complications.
Medications for diabetes can also assist to reduce blood sugar levels. As a result, combining fenugreek seeds with diabetes treatments may result in hypoglycemia.
Therefore, it’s critical to keep an eye on your blood sugar levels.
Note: When considering the use of fenugreek seeds in your daily diet, seek the advice of your doctor.
