What Is Fenugreek Exactly, and Where Does the Spice Come From
Fenugreek (Trigonella foenum-graecum) belongs to the pea family (Fabaceae) and its aromatic, pod-like seeds, whole or ground into powder, add flavor to cuisine throughout South and West Asia, the Mediterranean, Central Europe, and North Africa. Its sprouts and leaves are edible as well. Fenugreek is redolent of burnt sugar, which is why it’s used in chutneys and to make imitation maple syrup. The spice is known as “helba” in Moroccan cuisine, and it’s sometimes an ingredient of the popular Indian spice blend garam masala, along with cumin, cardamom, cinnamon, coriander, and mustard seed. (1,2,3,4,5)
Calories: 12Protein: 0.85 gTotal fat: 0.24 gCarbohydrates: 2.16 gTotal dietary fiber: 0.9 gCholesterol: 0 milligrams (mg)Sodium: 2 mgCalcium: 7 mgIron: 1.24 mgMagnesium: 7 mgPhosphorus: 11 mgPotassium: 28 mgZinc: 0.09 mgVitamin C: 0.1 mgThiamin: 0.012 mgRiboflavin: 0.014 mgNiacin: 0.061 mgVitamin B-6: 0.022 mgFolate, DFE: 2 micrograms (µg)Vitamin A: 2 international units (IU)
It is worth noting that fenugreek is a source of diosgenin, a chemical compound used in the synthesis of steroid hormones, including progesterone. But there isn’t enough scientific evidence to support the use of fenugreek itself for any health condition, according to the National Center for Complementary and Integrative Health (NCCIH). (1,3) Fenugreek capsules and teas are used throughout the world by nursing women. A review and analysis of research into fenugreek and breast milk production noted several small studies that observed fenugreek may be mildly effective, although the evidence is largely anecdotal and more peer-reviewed studies are needed to prove its efficacy. As the NCCIH puts it: “It’s uncertain whether fenugreek can increase milk supply in breastfeeding women; studies have had mixed results.” (3) For instance, a small, three-year randomized, controlled, parallel study of 140 people with prediabetes published in the Journal of Diabetes and Metabolic Disorders compared people who received 10 g of fenugreek powder daily with a control group. (8) Researchers observed that people in the control group had a 4.2 times higher chance of developing diabetes compared with those who were given fenugreek. But there is skepticism from the NCCIH, which says, “A small number of studies have suggested that fenugreek may help lower blood sugar levels in people with diabetes or prediabetes, but most of these studies were not of high quality.” (3) Furthermore, in a report published in a supplement to the journal Diabetes Care, the American Diabetes Association states, “There continues to be no clear evidence of benefit from herbal or nonherbal (i.e., vitamin or mineral) supplementation for people with diabetes without underlying deficiencies.” (9) Fenugreek also contains several coumarin compounds, which can interact with blood thinners and increase the risk of bleeding. A review of clinical studies published in the journal Evidence-Based Complementary and Alternative Medicine explored interactions between herbs and the anticoagulant medication warfarin (Coumadin, Jantoven) and concluded the interaction with fenugreek is “minor.” (12) Still, people who are taking anticoagulants, such as warfarin, should use caution when taking fenugreek. Additionally, the NCCIH cautions pregnant women against taking fenugreek: “Fenugreek is not safe for use during pregnancy in amounts greater than those found in food; its use has been linked to increased risks of birth defects in both animals and people. Little is known about whether it’s safe to use fenugreek in amounts greater than those found in food while breastfeeding.” (3) Finally, side effects of fenugreek may include diarrhea; a maple-like smell to urine, breast milk, and perspiration; and a worsening of asthma. Also, fenugreek is a legume plant and research indicates that people who are allergic to peanuts should exercise caution with ingesting fenugreek, according to an article published in the Journal of Proteomics. (3,13) A: Fenugreek (Trigonella foenum-graecum) belongs to the pea family (Fabaceae), and its aromatic, pod-like seeds, whole or ground into powder, add flavor to cuisine throughout South and West Asia, the Mediterranean, Central Europe, and North Africa. Its sprouts and leaves are edible as well. Fenugreek is redolent of burnt sugar, which is why it’s used in chutneys and to make imitation maple syrup. The spice is known as “helba” in Moroccan cuisine, and it’s sometimes an ingredient of the popular Indian spice blend known as garam masala, along with cumin, cardamom, cinnamon, coriander, and mustard seed. (1,2,3,4,5) Q. What are the benefits of fenugreek? A: Fenugreek has been used for medicinal purposes since ancient times. Some claim it may help lower cholesterol, boost your digestive system, induce childbirth, help dress wounds, and ease eczema symptoms. Fenugreek capsules and teas are used throughout the world by nursing women. But the NCCIH points out more studies are needed before these possible benefits are confirmed. (1,3) A number of studies have suggested that fenugreek may help lower blood sugar levels in people with diabetes. But the NCCIH says this, too, warrants more research before we know for sure whether it’s proven. Furthermore, the American Diabetes Association states, “There is no clear evidence that dietary supplementation with vitamins, minerals, herbs, or spices can improve outcomes in people with diabetes who do not have underlying deficiencies.” (8,9) Q. Is fenugreek good for weight loss? A: It might help you feel full and, as a result, eat less, at the very least. But again, more research is needed on this front. (10) For now, use fenugreek to help enhance the flavor of your dishes and expect nothing more.
Fenugreek Powder and Supplements
Books With Fenugreek Recipes
