Fenugreek seeds or methi dana are commonly used as a flavouring or tempering agent in several Indian cuisines. The common household condiment having a nutty taste is rich in fibre and minerals like iron and manganese. Research points out that incorporating fenugreek seeds into the daily diet can help lower blood sugar levels.
Sunila Sanker, a homemaker from Kerala, says that she started having methi seeds every morning after observing her 84-year-old father-in-law benefit from them.
“My father-in-law, who has diabetes, always makes it a point to have fenugreek seeds on the days he consumes fruits to ensure his sugar levels remain stable. He adheres to a strict diabetes diet on other days,” she explains.
Sanker – who wanted to experience the health benefits of fenugreek seeds – feels consuming them has helped curb her early morning hunger pangs. “It prevents me from mindless eating and has helped me manage my weight and lipid profile,” she claims.
Link between fenugreek and blood sugar levels
Dr Anusha Nadig, associate consultant, endocrinology, Fortis Hospital, Bannerghatta Road, Bengaluru, says many studies have found that fenugreek’s unique nutritional and medicinal properties can aid diabetes management by improving insulin sensitivity. “It is the fibre content in the seeds that helps decrease carbohydrate absorption, regulates blood sugar levels and improves insulin sensitivity,” she adds.
According to a research article published in the Journal of Diabetes & Metabolic Disorders, dietary supplementation of 10 grams of fenugreek per day in people with prediabetes was associated with lower conversion to diabetes with no adverse effects.
Dr Nadig says people consuming fenugreek seeds for diabetes management will notice a reduction in postprandial blood sugar spikes. “This helps you learn how your blood sugar levels are responding to them,” she adds.
According to Bengaluru-based diabetologist Dr Ashwitha Shruti Dass, people who consult her often vouch for the benefits of consuming soaked fenugreek seeds to manage blood sugar levels. However, she doesn’t recommend fenugreek as a replacement for insulin or other medications.
Soumita Biswas, chief nutritionist, Aster RV Hospital, Bengaluru, says these tiny bitter-flavoured seeds not only help in maintaining blood sugar levels, but also reduce oxidative stress as they contain flavonoids, which have anti-inflammatory properties.
“The fibre content also helps manage cholesterol levels and aids weight loss,” she adds.
For lactating mothers, fenugreek seed powder can be paired with ragi and guar gum (a powdered food additive made from the seeds of a legume) to make laddoos. “This acts as a great galactagogue (foods that help increase breast milk production), which is nutrient-rich and healthy,” explains Biswas.
Nutritional value of fenugreek
According to Biswas, about 100 grams of fenugreek seeds contain 323 Kcal (kilocalories), 58 per cent carbohydrates and 23 per cent protein.
Dr Nadig explains that 100 grams of fenugreek seeds contain up to 25 grams of dietary fibre. In addition, they are also rich in vitamins (like vitamin A, B and C) and minerals (like iron, magnesium, potassium, zinc and calcium).
“One teaspoon of fenugreek seeds per day is the recommended allowance for safe ingestion,” says Biswas.
Consuming fenugreek: Exercise caution
While fenugreek can provide a lot of health benefits, it can also have a negative effect in certain cases. Some people encounter digestive issues if they have fenugreek, so it is always advisable to start with a small dose to check if it suits you.
People on blood thinners (like warfarin) or antiplatelet drugs are not recommended to have fenugreek seeds, as they can interact with medication and cause complications.
Dr Nadig cautions that fenugreek seeds should not be consumed by pregnant women as they can cause preterm labour. In addition, women who are diabetic and breastfeeding should consult their doctor or nutritionist before consuming them. Excessive consumption of these seeds by people with diabetes can result in hypoglycemia.
Fenugreek may also trigger an allergic reaction in some people, and those with gut issues should steer clear of the seeds if it’s not suitable for them.
Ways of consuming fenugreek
Sprouted fenugreek seeds can be used in curries or included in salads and soups.
“Ideally, the seeds can be soaked overnight, which helps tone down their bitterness and soften them up to consume in the morning,” explains Dr Nadig. Biswas adds that soaking the seeds helps in better absorption of nutrients. Fenugreek can also be consumed by brewing tea out of it.
In addition, one can make a chutney by blending the seeds with spices and fresh coconut. Fenugreek seeds can also be paired with complex carbohydrates or some rice preparations. However, they should be consumed in moderation. “You can sprinkle methi powder over salads comprising fruits and vegetables,” suggests Dr Nadig.
Takeaways
- Incorporating fenugreek seeds or methi dana into the diet slows down digestion and delays the absorption of carbohydrates and sugar, thereby aiding diabetes management.
- It is also vital to monitor blood sugar levels while consuming fenugreek so that one doesn’t end up with hypoglycemia.
- Fenugreek seeds can either be used in curries or included in salads and soups. They can be soaked in water, powdered or included in tea to help manage blood sugar levels.
3 Responses
I am a diabetic, l soak methi seeds at night and have them in the morning, l also cook methi seeds wit my brown rice and have it for lunch, at night my dinner is salads, and sabzis
I use this seeds in another way.I make it dust by blender and take one t.spoonful dust at lunch time.I start my lunch mixing dust with rice. can it full fill the purpose ?
Love the fact that ways of consuming them have been listed out considering the fact that several people do not enjoy the taste of these seeds