Health benefits of fenugreek: Manages blood sugar, menstrual pain, testosterone levels

Fenugreek helps control blood sugar levels, especially in individuals with type 2 diabetes. (Image: Canva)

Fenugreek (Trigonella foenum-graecum) is an herb from the legume family, traditionally used in Mediterranean, southern European, and western Asian cuisines and medicinal practices. Known for its distinctive maple syrup-like flavour, fenugreek is versatile and can be found as both a spice and a supplement. Its seeds and leaves are commonly used to add flavor to various dishes, including soups, curries, and sauces. Beyond its culinary uses, fenugreek has been valued for its potential health benefits, such as aiding in blood sugar regulation, cholesterol management, and boosting breast milk production. This herb, with its unique taste and potential therapeutic properties, continues to be an important ingredient in traditional medicine and modern dietary practices.

Here are many such benefits of consuming fenugreek daily

Blood sugar management: Fenugreek helps control blood sugar levels, especially in individuals with type 2 diabetes. A review from 2016 found that fenugreek significantly lowered fasting blood sugar levels in people with diabetes or prediabetes, says Delhi based nutritionist Radhika Kumar maintaining lower fasting blood sugar is essential to avoid complications such as diabetic neuropathy, cardiovascular diseases, and kidney damage.

Cholesterol regulation: Studies have indicated that fenugreek positively affects cholesterol levels. A review published in 2020 showed that fenugreek supplements could reduce total cholesterol and LDL bad cholesterol while increasing HDL good cholesterol, says Kumar. This benefit is particularly advantageous for individuals with diabetes, who are at an elevated risk for heart disease.

Menstrual pain relief: Fenugreek contains compounds that may help reduce menstrual cramps. A 2014 study with 101 women found that those who took 900 milligrams of fenugreek seed powder experienced less menstrual pain compared to those who took a placebo, says Kumar. Participants also reported fewer symptoms such as fatigue, headache, and nausea.

Breast milk production: Traditionally, fenugreek has been used to enhance breast milk production. Research has shown that fenugreek significantly boosts milk volume. It has been observed that mothers who drank fenugreek herbal tea produced more breast milk, which helped their babies gain more weight.

Testosterone levels: Fenugreek can elevate testosterone levels in men. Men aged 35–65 who take fenugreek supplements show a significant increase in testosterone levels along with improved libido, mental alertness, mood, and sperm count.

Nutritional profile: Although fenugreek is not a major source of essential nutrients in small quantities, it does provide important minerals. One tablespoon of fenugreek seeds contains 35.9 calories, 0.712 grams of fat, 6.48 grams of carbohydrates, 2.73 grams of fiber, and 2.55 grams of protein. Additionally, it provides iron, which is vital for oxygen transport in the body.