Fenugreek is a common ingredient in most Indian kitchens. Whether it is fenugreek seeds or fenugreek leaves, it makes for some really special dishes. But can these humble yellow seeds address your weight-loss woes? If yes, how to eat fenugreek seeds for weight loss.
The most obvious choices for weight loss includes hitting the gym and engaging in fad diets. However, could it be possible that the secret to losing all that fact actually lies in fenugreek seeds?
Let me share with you more information on uses of fenugreek seeds for weight loss.
What is Fenugreek Seed
The use of fenugreek goes back to centuries in both India and China. In Ayurveda, fenugreek is valued for its many health benefits, some of which includes treating diabetes, menstrual pain, and reducing cholesterol.
Fenugreek is a small plant that usually grows only three feet in height. This plant is commonly used in cooking as well. Fenugreek is used in various forms, for example, it is used as a herb after being dried, it is used as a vegetable, and the seeds are consumed as a spice or as a medicine.
While the scientific name for Fenugreek is Trigonella foenum-graecum, it has many other common names like Chandrika, Fenogreco, Fenugrec, Feoenugreek, Hu Lu Ba, Medhika, Methika, Methi, and Greek Clover.
Fenugreek seeds are amber-to-brown in colour, with rough, angular edges. It has a distinctly strong smell and a slightly bitter taste.
In this article, we will tell you everything you need to know about fenugreek seeds, as well as the role it plays in weight loss.
Fenugreek in India
Fenugreek is called methi in India. It is a favourite household ingredient, particularly in North Indian cuisine.
Fenugreek leaves are cooked in various forms. When the fresh leaves are cooked, it is called saag, and when the leaves are dried and used as an aromatic herb for flavouring, it is known as Kasuri methi.
The seeds are used whole as well as in powdered form as a spice in spice mixes such as Panch Phoron and Sambhar.
Apart from India, methi seeds are also used in Persian, Mediterranean and Turkish cuisine. Fenugreek is also used in various indigenous medicine traditions all over the world. (1)
Fenugreek seeds in Hindi
Fenugreek को भारत में मेथी कहा जाता है। यह एक पसंदीदा घरेलू सामग्री है, विशेष रूप से उत्तर भारतीय व्यंजनों में।
मेथी के पत्तों को विभिन्न रूपों में पकाया जाता है। जब ताजी पत्तियों को पकाया जाता है, तो इसे साग कहा जाता है, और जब पत्तियों को सुखाया जाता है और स्वाद के लिए सुगंधित जड़ी बूटी के रूप में उपयोग किया जाता है, तो इसे कसूरी मेथी के रूप में जाना जाता है।
Methi dana for weight loss in hindi
हां, यदि आप अपना वजन कम करने की योजना बना रहे हैं, तो अपने वजन घटाने के लिए मेथी के बीज को अपने आहार में जोड़ने से वजन कम करने में मदद मिल सकती है।
मेथी के बीज मै फाइबर काफी पाया जाता हैं जो यह सुनिश्चित करता है कि आपके शरीर में suger धीरे-धीरे release हो। यह मधुमेह के इलाज में फायदेमंद है। मेथी में फाइबर की मात्रा आपके शरीर में digestion की दर को बढ़ाने और पाचन में सहायता करने में भी मदद कर सकती है।
मेथी के बीज fat के deposition को रोकने में बहुत उपयोगी साबित हुए हैं। मोटे चूहों पर प्रयोग से पता चला है कि मेथी पाउडर की नियमित खपत, पानी के साथ मिलाकर शरीर के वजन, बॉडी मास इंडेक्स (बीएमआई) और सफेद fat cells के वजन में उल्लेखनीय कमी आई है। (6)
इसके अलावा मेथी के बीज प्रोटीन के उच्च स्रोत होते हैं। मेथी में उच्च प्रोटीन होने से आपको पेट भरा लगता है।
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Fenugreek seeds for weight loss (Methi seeds for weight loss)
More often than not, there are a million misconceptions and myths that surround weight loss. Truth be told, there is no easy way to lose weight. It requires you to follow a good workout regime and a balanced, nutritious diet. However, there are a few foods that can be beneficial in losing weight, and fenugreek seeds or methi fall under this category.
Why fenugreek for weight loss
Yes, if you are planning on losing weight, then adding fenugreek seeds as a part of your weight loss mission can actually help you lose weight.
For one, these seeds are fenugreek seeds are quite rich in fibre that it ensures that the sugar in your body is released slowly. This makes it beneficial in treating diabetes. The fibre content in fenugreek can also help increase the rate of metabolism in your body and aid in digestion.
Fenugreek seeds have also proven to be very useful in preventing fat accumulation. Experiments on obese rats showed that the regular consumption of fenugreek powder, mixed with water led to a significant decrease in body weight, body mass index(BMI), and white adipose tissue weight. (6)
In addition to this, fenugreek seeds are high in protein. The high protein content in fenugreek adds to a feeling of fullness, which in turn reduces snacking or binge eating. This is also due to the presence of Galactomannan, which is a water-soluble compound that is found in fenugreek.
Studies also show that consumption of fenugreek supplements lead to increased body strength among bodybuilders. (7)
According to Ayurveda, fenugreek seeds can help generate heat in your body. When consumed regularly, heat too will be generated in your body, thereby facilitating weight loss.
How to eat methi seeds for weight loss?
Fenugreek seeds are hard, have a sharp smell, and a bitter undertaste. So, chances are that you will not enjoy eating these seeds. To make things easier for you, there are other ways to consume methi seeds for weight loss. These are listed below:
1. Benefits of fenugreek seeds soaked in water for weight loss
This happens to be the most popular way of consuming fenugreek seeds for weight loss. For this, you will have to soak around one or two tablespoons of methi seeds in 300 ml of water. Make sure you soak this overnight. In the morning you will notice that the water would have turned amber in colour. With the help of a strainer, discard the seeds, and drink methi dana water in morning.
2. Fenugreek seed powder for weight loss
For this, you will have to grind the fenugreek seeds to make a powder out of it. If you can’t do this, you can buy ready-made fenugreek seed powder at home as well. You can mix a spoon of fenugreek seed powder in a glass of water and drink it. However, this might be difficult for consumption because of its bitter taste.
3. Sprouted methi seeds for weight loss
Consuming sprouted methi seeds is a great idea as by doing so, you will be ingesting all the essential minerals and fibres it contains. For this, you will require a thin clean piece of cloth. Soak it in clean water.
Then, take a handful of fenugreek seeds and gently place them on this clean moist cloth. Cover it up or keep it is a closed vessel for around three nights. Once the seeds have germinated, you can consume them.
Other key benefits of fenugreek seeds
For generations, fenugreek seeds are used in a variety of ways for their medicinal value.
Fenugreek is taken by mouth for myriad digestive problems such as loss of appetite, constipation, upset stomach, inflammation of the stomach (gastritis).
It is also used for atherosclerosis as well as to control cholesterol levels and triglycerides.
Here are some well known benefits of fenugreek seeds:
1. Fenugreek Seeds For Diabetes
Methi seeds are great at controlling diabetes. This holds good for both type 1 diabetes and type 2 diabetes.
How to use fenugreek seeds for Diabetes
Several studies have found that regularly drinking fenugreek water or eating raw fenugreek powder before meals or an empty stomach reduces blood sugar levels.
Moreover, it helps decrease insulin resistance, and it lowers the rate of incidence of diabetes in pre-diabetics. (3)
In a study that was conducted on type 1 diabetic patients, it was concluded that fenugreek could indeed regulate their blood sugar levels as well as reduce bad cholesterol. This was after giving them 50 grams of powdered fenugreek seeds during lunch.(4)
Another study was also conducted, and this time it was on a group of people without diabetes. They were given the same dosage and a 13.4% decrease in their blood sugar levels was observed.(5)
2. Fenugreek seeds for reducing bad cholesterol
It is a common misconception that cholesterol is bad for your body. this is far from the truth. Cholesterol is, in fact, responsible for cell function and for the hormones in your body. However an abnormal rise in the levels of cholesterol in your body can be a cause of concern. Fenugreek seeds can help with this.
Methi seeds have high fibre content. This not only helps in lowering blood sugar but also reducing cholesterol. Methi also contains mucilage, tannins, pectin and hemicellulose. These compounds prevent bile salt absorption in the colon. This prevents LDL (bad cholesterol) build-up. (2)
3 Fenugreek seeds are rich in protein
Fenugreek seed endosperm has a high protein content. It has many free amino acids, which encourage insulin absorption. (8)
4 Fenugreek seeds for increasing milk production in lactating women
Methi seeds are regarded as beneficial for improving milk production. While there is no scientific evidence to support this claim, many women claim they have seen their production increase. Breast-feeding women are known to use it to improve milk flow.
5. Fenugreek seeds for increasing fertility
It is also used to improve fertility and sex drive in men and women. Some men use it to help with erectile dysfunction as well. However, this is based mostly on anecdotal evidence. Scientific studies conducted to test these claims have been inconclusive.
5 Fenugreek seeds for menstrual health
Studies show that fenugreek seeds and extracts have a profound effect on the female reproductive system.
Taking fenugreek extracts or seeds can reduce pain in dysmenorrhea- a condition where painful uterine contractions occur during menstruation.
How to consume fenugreek seeds
To treat dsymenorrhea, you need to consume around 1800mg to 2700mg. You can consume it in the powder form. You will have to do this three times a day during the first three days of your menstrual period.
For the remaining two days of your menstrual period you will have to take around 900mg of fenugreek seed powder daily. In fact, this is a natural substitute for pain killers as well. (9)
6 Fenugreek seeds for digestive problems
It is taken by mouth for myriad digestive problems such as loss of appetite, constipation, upset stomach, inflammation of the stomach, and gastritis. (10)
7 Fenugreek seed for PCOS
The seeds can help treat Polycystic Ovary Syndrome or PCOS as well. Women with PCOS will observe that the insulin that is produced by the pancreas is not efficiently used by the body. This, in turn, leads to the abnormal production of testosterone and obesity.
Fenugreek seeds, as well as the leaves, can help the body maintain normal levels of insulin. (11)
How to prepare Fenugreek Seeds / Methi for Weight Loss
Fenugreek seeds can be beneficial for weight management. Here are some ways you can incorporate it into your diet:
- Soak fenugreek seeds in warm water. Keep overnight. Drink on an empty stomach or before meals twice a day.
- Roast some fenugreek seeds in a pan. This reduces the bitterness in the seed. Grind roasted methi seeds into a powder. Mix one tablespoon in one glass of water and drink.
- Try mixing the methi powder in your chapati to give it a spicy kick. You can also add the powder to your dal or curry.
- Add fenugreek powder to your tea. Take it with honey to mitigate the taste. Also, if it is too bitter for you, consider adding only a small amount of fenugreek powder to your tea. This can also help with digestion. It can facilitate bowel movements and kick start the process of digestion.
- You can also take germinated fenugreek seeds. Take a piece of clean cloth and soak it in water. Double fold it, while keeping it moist. Place fenugreek seeds on it and cover with a stone or a heavy utensil. Leave it for three nights. The seeds will germinate during this time. Let them grow a bit before eating them. Have them raw on an empty stomach. Sprouted methi seeds have anti-oxidant properties, which keeps you healthy and active. (12)
Side effects of fenugreek seeds
While their benefits cannot be denied, fenugreek seeds may also cause some serious side effects. Some of them are as follows –
1. Fenugreek seeds might cause allergies
Some people may be allergic to fenugreek. This may cause severe skin rashes, nausea or breathing trouble. If you are someone who is prone to allergies, then make sure that you begin with an extremely small amount. If you seem to have an allergic reaction, avoid consuming fenugreek seeds. (13)
2. Fenugreek seeds might cause asthma
In some people, methi seeds may cause an asthmatic reaction with wheezing and coughing. (14)
3. Fenugreek seeds might cause congenital disabilities
Studies show that consuming fenugreek seeds may lead to birth defects. The nervous system and spinal neural operations may be most sensitive to it. (15)
4. Fenugreek seeds can largely impact women’s health
Fenugreek seeds can have profound effects on the female reproductive system and pregnancy. They may trigger hormone reactions or contractions. For this reason, you should avoid taking fenugreek seeds if you are pregnant without asking your doctor.
Remember, it is always best to consult a doctor before making any changes to your diet. Make sure you are not allergic to fenugreek.
Women should consult their gynaecologists before taking methi water or powder.
Every person’s physical needs and the condition is different, so it is better that you do as your doctor says.
Also, while fenugreek seeds have numerous health benefits, too much of anything is bad. So make sure you don’t overindulge and consume too much at once or over a long period of time.
Nutritional value of fenugreek seeds
The nutritional value of fenugreek seeds is on the higher side. These seeds contain a significant amount of minerals and fiber, some of which are magnesium and iron.
Consuming 11 grams or one tablespoon of fenugreek seeds will give you around 35 calories, 3 grams of protein, 1 gram of fat, 6 grams of carbohydrate content, 3 grams of fibre, 7% of the daily value of manganese, 5% of the daily value of magnesium, and 20% of the daily value of iron.
Interaction of fenugreek seeds with other medications
Fenugreek seeds can have a negative interaction with some other medications that you might be taking. To be on the safer side, always consult your doctor before you take fenugreek seeds for weight loss and weight management if you are on other medications.
Some of the common interactions that fenugreek seeds can have with other medications are –
Fenugreek seeds can interact with anti-diabetes drugs
If you are consuming medications for diabetes, please ensure that you have a talk with your doctor before proceeding with fenugreek seeds. Since fenugreek seeds can lower blood sugar levels, consuming this along with your diabetes medication can make the blood sugar levels go too low.
If you are planning on taking fenugreek seeds while you are under medication for diabetes, always make sure that you have a watch on your blood sugar levels. Also, you may require a lower dosage of diabetic medications as well.
Fenugreek seeds can interact with medications that slow blood clotting
If you happen to be under medications that slow the clotting of blood, then avoid consuming fenugreek seeds as these seeds can slow blood clotting as well. For this too, consult a healthcare professional before you decide to consume fenugreek seeds.
If doctors administer the medication for slowing down the process of blood clotting, then the doctor might lower the dosage of medication and ask you to consume small amounts of fenugreek seeds.
In conclusion, let us answer the big question – Do fenugreek seeds really help in weight loss? The answer is yes, fenugreek seed, to an extent, can help with weight loss. It can reduce fat accumulation. It can also suppress your appetite, which in turn can cause you to lose weight.
Scientific studies have also proven that fenugreek seeds or methi seeds can help lower your blood sugar levels and increase your sensitivity to insulin. All of these factors are in favour of the ability of fenugreek seeds to promote weight loss.
However, consuming fenugreek seeds as a sole means to lose weight will not get you the desired results. If you want to lose weight, you have to make lifestyle changes like eating a healthy, well-balanced and nutritious diet, and exercise. Leading a sedentary lifestyle will not just prevent you from losing weight, it will also lead to other health issues like diabetes, heart ailments, and cholesterol issues.
FAQs on Fenugreek Seeds
Q1. What are fenugreek seeds?
Fenugreek or methi seeds are amber coloured seeds of the methi plant. They are widely used as a spice all over the world. They are very common in Indian cuisine.
Q2. Are fenugreek seeds good for health?
Methi seeds contain protein, fibres, vitamins, minerals and many other micronutrients.
Q3 What are benefits of eating fenugreek seeds early morning?
Eating fenugreek seeds in the morning could help you lose weight. If fenugreek is soaked in water overnight and taken on empty stomach in the morning it may have following health benefits:
- It’s soluble fibre helps in reducing cholesterol especially LDL
- Vontrols blood sugar levels
- Helps lose weight by suppressing appetite
Q4. How to eat fenugreek seeds for weight gain?
Q5. What are benefits of methi seeds water for weight loss?
- Fenugreek, NIPHM
- Role of Fenugreek in the prevention of type 2 diabetes mellitus in prediabetes NCBI
- Fenugreek a multipurpose crop: Potentialities and improvements NCBI
- Breastfeeding: is my baby getting enough milk? NHS
- Effects of Fenugreek Seed on the Severity and Systemic Symptoms of Dysmenorrhea NCBI
- Fenugreek Seed Extract Inhibit Fat Accumulation and Ameliorates Dyslipidemia in High Fat Diet-Induced Obese Rats NCBI
- The effects of a commercially available botanical supplement on strength, body composition, power output, and hormonal profiles in resistance-trained males NCBI
- Antioxidant properties of germinated fenugreek seeds NCBI
- Allergy to fenugreek (Trigonella foenum graecum) NCBI
- Prenatal Exposure to Fenugreek Impairs Sensorimotor Development and the Operation of Spinal Cord Networks in Mice NCBI