Did you know fenugreek seeds can manage your blood sugar levels? Fenugreek seeds offer a natural and accessible means of supporting blood sugar control for individuals with diabetes or those at risk of developing diabetes. The question is, how do you consume it the right way? We spoke to our expert Dr Ganesh Chaudhary, Bachelor of Ayurvedic Medicine and Surgery (BAMS), PHC, Darbhanga, Bihar, who listed different ways to consume fenugreek feeds for controlling blood sugar levels.
Fenugreek Seeds For Blood Sugar Control
According to a 2023 study, due to their rich fibre content, fenugreek seeds exhibit anti-diabetic effects by extending the time it takes for the stomach to empty and reducing glucose absorption in the small intestine. Consequently, this slows down carbohydrate breakdown and helps decrease blood sugar levels.
"Also, fenugreek seeds may enhance insulin sensitivity and stimulate the production of insulin, the hormone responsible for regulating blood sugar levels", added Dr Chaudhary.
How To Add Fenugreek Seeds Into Your Diet
Fenugreek Seed Tea
One of the simplest ways to consume fenugreek seeds is by brewing them into tea. To make fenugreek seed tea, soak a teaspoon of fenugreek seeds in a cup of hot water for a few hours or overnight. After straining the seeds, drink the infused water first thing in the morning. You may be able to kickstart your metabolism and regulate your blood sugar levels as a result of this practice.
In a small study conducted in 2009, it was found that consuming 10 grams of fenugreek seeds soaked in hot water daily could potentially aid in managing type 2 diabetes.
Also Read: 10 Effective Strategies To Prevent Blood Sugar Spikes After Breakfast
Sprouted Fenugreek Seeds
Sprouting fenugreek seeds increases their nutrient content and reduces bitterness. Rinse fenugreek seeds thoroughly and soak them overnight. The next day, drain the water and transfer the seeds to a container lined with a damp cloth. Keep the container covered and allow the seeds to sprout over the next few days. Sprouted fenugreek seeds can be added to salads, and sandwiches, or enjoyed as a snack, offering a crunchy texture and mild flavour.
Fenugreek Seed Powder
"Grinding fenugreek seeds into a fine powder allows for versatile use in cooking and beverages. You can add fenugreek seed powder to smoothies, yoghurt, oatmeal, or soups for a nutritional boost", added Dr Chaudhary. To achieve your preferred taste, begin with a small amount and gradually increase the quantity. Be mindful of the slightly bitter taste of fenugreek seed powder and adjust accordingly.
According to a 2009 study, incorporating fenugreek flour into baked goods, like bread, could potentially lower insulin resistance in individuals diagnosed with type 2 diabetes.
Fenugreek Seed Capsules or Supplements
"If you prefer a convenient option, you can find fenugreek seed capsules or supplements in health stores. These supplements usually contain concentrated fenugreek seed extract, providing a standardised dose of active compounds", added Dr Chaudhary. However, it's important to consult with a healthcare professional before adding supplements to your routine, especially if you have existing health conditions or are taking medications.
Also Read: Sleep And Blood Sugar: Experts Explain How Sleep Cycle Affects Your Blood Sugar Levels
Tips for Safe and Effective Consumption
Dr Chaudhary listed some tips to follow while consuming fenugreek seeds as follows:
- Start Slowly: If you're new to consuming fenugreek seeds, start with small quantities to allow your body to adjust gradually. Monitor your blood sugar levels regularly and observe how your body responds to fenugreek seed consumption.
- Stay Hydrated: Fenugreek seeds have a high fibre content, which can absorb water and promote bowel movements. Ensure adequate hydration by drinking plenty of water throughout the day to prevent constipation or digestive discomfort.
- Monitor Blood Sugar Levels: While fenugreek seeds have demonstrated potential in improving blood sugar control, individual responses may vary. Monitor your blood sugar levels regularly, especially after consuming fenugreek seeds, to assess their impact on your diabetes management.
[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your expert before making any changes in your diet, especially if you are dealing with any health issues.]