This Odd Spice Lowers Your Blood Sugar, Helps with Weight Loss, and Raises Libido (and it’s NOT turmeric or cinnamon this time)

By: Cat Ebeling, BSN, co-author of the best-sellers:  The Fat Burning KitchenThe Top 101 Foods that Fight Aging & The Diabetes Fix

Fenugreek? What is that? If you’ve never heard of it, don’t worry—you’ve probably eaten it a time or two and didn’t even know. It’s delicious in many Indian dishes and other Mediterranean dishes. Fenugreek is also known to have some fantastic health benefits that can be good for lowering blood sugar, fight inflammation, and even improve your sex life!

Fenugreek is actually a member of the pea family. Fenugreek is a plant that grows in parts of Europe and western Asia. The leaves are edible, but the small brown seeds are best known for their use in medicine, and as a spice. The first recorded use of fenugreek was in Egypt, dating back to 1500 B.C. Across the Middle East and South Asia, the seeds were traditionally used as both a spice and a medicine.

Fenugreek has an interesting taste—something like a combination of celery and maple syrup. It has a very pleasant taste, however, when cooked in recipes. Fenugreek can also be taken by mouth or used to make a paste for the skin, and is often used in soaps and cosmetics.

In fact, fenugreek extract or oil has antimicrobial, antioxidant, antidiabetic, and tumor-fighting abilities, and actually has a long history of being used in traditional medicines. You can buy fenugreek as:

  • a spice (in whole or powdered form)
  • supplement (in concentrated pill and liquid form)
  • tea
  • skin cream

What Is Fenugreek Good For?


1. Helps Lower Blood Sugar

Fenugreek seeds are known to be a help to those with diabetes. While the seeds contain fiber which slows the absorption of some high-glycemic foods, they also contain other natural chemical compounds that improve glucose levels while stimulating insulin.

One study found that ingesting a daily dose of 10 grams of fenugreek seeds soaked in hot water helps control glucose levels in type 2 diabetes. Another study suggests using ground fenugreek in baked goods as a flour substitute, which reduces insulin resistance, and lowers blood sugar in people with type 2 diabetes.

One other study showed that taking high doses of fenugreek every day for several weeks causes noticeable improvements in plasma glucose levels. While fenugreek is a good addition to help control diabetes, it is not a substitute for a healthy, low glycemic diet and exercise. Be sure to talk to your doctor if you’re thinking of taking fenugreek as a supplement.

2. Helps Ease Digestion

Fenugreek is known to help with digestive problems, such as upset stomach, constipation or indigestion. Because fenugreek is high in fiber, the water-soluble fiber helps to relieve constipation.

The water-soluble fiber in fenugreek helps relieve constipation. It also works to promote better digestion and is helpful in dealing with inflammatory conditions such as ulcerative colitis.

3. Helps Fight Heart Disease and Lowers Cholesterol


Fenugreek helps to lower cholesterol, especially LDL cholesterol and triglycerides, keeping HDL (good cholesterol) high.

Currently, there are only a few studies showing fenugreek’s effectiveness in lowering cholesterol and triglycerides. Findings have showed that total cholesterol was lowered by up to 16 percent, LDL was decreased 10-16 percent, and triglycerides were lower as well. HDL (the good cholesterol) actually increased by up to 11 percent in some studies.

4. Reduces Inflammation

Internally, fenugreek helps with inflammation in the body with a wide range of things including mouth ulcers, bronchitis, coughs, arthritis, kidney issues, and even skin infections. It is known to help break up phlegm in the body, making it good for colds, coughs and bronchitis. It is also especially helpful at reducing swelling and inflammation related to arthritis.

Externally, fenugreek helps heal inflammation including pain and swelling in the muscles or lymph nodes, wounds, eczema and rashes.

5. Increases Libido in Men


Fenugreek works on men to relieve erectile dysfunction, increase sexual arousal, and help maintain healthy testosterone levels. One study published in Phytotherapy Research, looked at 60 men between the ages of 25 and 52 years who supplemented with either a placebo or 600 milligrams of fenugreek extract per day for six weeks. The participants noted their results, reporting that the fenugreek dietary supplement had a positive effect on their libidos.

6. Promotes Milk Flow in Breastfeeding

Fenugreek also helps breastfeeding women increase their milk supply. Fenugreek acts as a galactagogue. Galactagogues are substances that help with increasing milk supply. It helps to stimulates the milk ducts and can increase milk production in as little as 24 hours. Complementary & Alternative Medicine, the Annals of Pharmocotherapy, Journal of Pharmacy and Pharmaceutical Sciences and Veterinary Medicine International, among others, have all published studies on fenugreek and breastfeeding benefits.

7. Helps with Eating Disorders


Fenugreek has been shown to increase appetite for those with eating disorders or other health issues where appetite is an issue. A study published in Pharmacology Biochemistry, and Behavior showed subjects had a renewed desire to eat, and the fenugreek increased food intake significantly.

For those with anorexia, it is recommended that 250 to 500 milligrams of fenugreek up to three times a day is helpful, according to the University of Maryland Medical Center. However, it may not be safe for children — so as with any medication or natural treatments, check with your doctor first.

8. Improves Exercise Performance

Fenugreek actually improves body composition, muscular strength, endurance and anaerobic capacity according to the Journal of Sports Science and Medicine. The study shows the positive effects of combined creatine and fenugreek extract supplementation on strength and body composition in men.

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.

The use of fenugreek with creatine supplementation may be effective in eliminating the need for excessive amounts of simple carbohydrates to improve athletic performance.

9. Tastes Great in Food


Fenugreek is often included as an ingredient in spice blends like curry seasoning for Indian dishes. Oddly enough, it’s also used as a flavoring agent for maple syrup flavoring, and used often in foods, beverages and tobacco as a flavor additive. The leaves from the plant can be used in salads, and the dried leaves can also be used as a seasoning agent as well.

Fenugreek Precautions

Fenugreek can have an effect on the nerves, especially the sciatic nerve. Too much of it, can actually cause you to lose feeling in your nerves or cause your muscles to feel weak.

Some people have reported a maple syrup-like smell coming from their bodies after extended use.

Fenugreek can cause some allergic reactions. Talk to your doctor about food allergies you have before adding fenugreek to your diet. The fiber in fenugreek can also make your body less effective at absorbing medications taken by mouth. Don’t use fenugreek within a few hours of taking these types of medication. When taken in large doses, side effects can include gas and bloating. Fenugreek can also react with several medications, especially for blood clotting disorders and diabetes medications. Talk to your doctor before taking fenugreek if you’re on these types of medication.

Fenugreek is found in most health food stores, and dosages can range from 5 to 30 grams a day—depending on the reason, but be sure to consult with your physician first.

Fenugreek used in cooking is generally considered safe.

Pregnant women should limit fenugreek use to only amounts used in cooking, and avoid taking any fenugreek supplements, because of its potential to induce labor.

Stay tuned for more info on fenugreek, as there are many ongoing studies on its effectiveness as a powerful natural health aid.

Speaking of Diabetes, make sure to read this page next:

1 Simple trick to REVERSE your Diabetes (this also helps reduce abdominal fat)


About The Watchdog

Mike Geary has been a Certified Nutrition Specialist and Certified Personal Trainer for over 15 years now. He has been studying nutrition and exercise for almost 25 years, ever since being a young teenager. Mike is originally from Pennsylvania, but has fallen in love with mountain life and now resides in the picturesque mountains of Utah. Mike is an avid adventurist and when he’s not spending his time skiing, mountain biking, hiking, or paddleboarding on the lake, he has enjoyed skydiving, whitewater rafting, piloting an Italian fighter plane (seriously), scuba diving, heli-skiing, and traveling all around the world, enjoying learning about different cultures. At the age of 40, Mike now feels healthier, stronger, and more energetic than when he was 20... All because of a healthy lifestyle and great nutrition!

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  1. Fenugreek is called Methi or vendayam in India. A combination of the following 4 is extremely good.
    1)250 gms of methi, 2)100 gms of Omam or Ajwain, 3)50 gms of Jeera, 4)50 gms of black Jeera.
    Dry fry all the 4 separately for 5 mts,Grind separately and mix it.
    Take one teaspoon full after each meal.This will help you keep good health.

  2. I need to know more about this Fenugreek.

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