Fenugreek (Trigonella foenum-graecum L.), a herb originating in Central Asia and belonging to the Fabaceae family, has a long history of use in traditional medicine for treating metabolic and nutritive dysfunctions. It's recognized by its strong maple flavor and is a common ingredient in Indian cuisine. More recently, fenugreek has been promoted as a weight loss aid, but it's essential to examine the scientific evidence supporting this claim.
Traditional Use and Composition
Fenugreek seeds have been utilized as an active ingredient in weight loss and anticholesterol ayurvedic formulations. The seeds offer high nutritive value, containing approximately 26% protein and 48% fiber. Dietary fibers (galactomannan) in fenugreek seeds are polysaccharides consisting of a mannose backbone with galactose side chains attached at position C6. Galactomannan consist of linear chains of (1-4) diequatorially linked D-mannose residues; some contain single-sugar side chains of D-galactose attached by (1-6) glycosidic bonds.
Research on Fenugreek and Weight Management
While research on whether fenugreek seeds facilitate weight loss is limited, several studies have suggested potential mechanisms through which fenugreek may contribute to weight management.
Appetite Suppression and Satiety
Some studies suggest that fenugreek can aid weight loss by suppressing appetite and increasing satiety. A study of 18 healthy people with obesity showed that consuming 8 grams of fenugreek fiber with breakfast significantly increased satiety, leading to reduced food intake at the next meal. Additionally, a study including 9 healthy women with overweight found that fenugreek tea decreased appetite, although it didn’t observe any difference in food intake after drinking the tea.
Decreased Calorie and Fat Intake
Fenugreek may also help decrease dietary fat and calorie intake. One 14-day study in 12 healthy men found that taking 1.2 grams of fenugreek seed extract decreased their daily calorie intake by almost 12% and their daily fat intake by 17%.
Read also: Weight Loss Guide Andalusia, AL
Animal Studies
Animal studies have explored the effects of aqueous extract of Trigonella foenum-graecum seeds (AqE-TFG) on fat accumulation and dyslipidemia. One study on high-fat diet-induced obese rats found that treatment with AqE-TFG produced significant reductions in body weight gain, body mass index (BMI), white adipose tissue (WAT) weights, blood glucose, serum insulin, lipids, leptin, lipase, and apolipoprotein-B levels, as well as an elevation in adiponectin levels. AqE-TFG also improved serum aspartate amino transferase (AST), alanine amino transferase (ALT), and lactate dehydrogenase (LDH) levels, reduced hepatic and cardiac thiobarbituric acid reactive substances (TBARS), and elevated antioxidant enzyme levels.
Forms of Fenugreek and How to Use It
Fenugreek is a versatile herb and can be used in cooking or supplement form. It comes in many forms, though the easiest way to use it is as a cooking spice. Fenugreek seeds can be used whole or ground in spice blends or dry rubs, while fenugreek leaves can add flavor to curries, stews, and soups.
Most human studies suggest that the weight loss benefits of fenugreek are only associated with higher doses, such as those found in isolated fenugreek fiber or fenugreek extracts. Fenugreek supplements can be found in pill or capsule form but also alongside other ingredients in various supplement blends. It’s also available in powder form made from ground seeds of the fenugreek plant.
Furthermore, fenugreek is commonly consumed as herb-infused water in Ayurvedic medicine. Fenugreek water, also known as methi water, is made by soaking 1-2 tablespoons of fenugreek seeds in water overnight. Some choose to warm the fenugreek water before drinking it and sip it like tea. It’s often consumed first thing in the morning on an empty stomach.
Safety and Potential Side Effects
When consumed in amounts commonly found in foods, fenugreek is “generally recognized as safe” (GRAS) by the Food and Drug Administration. However, in higher doses, fenugreek may cause mild side effects, such as nausea, diarrhea, and other digestive symptoms. In large doses, fenugreek may reduce blood sugar levels. Therefore, fenugreek should be used with caution if you’re taking diabetes medication or other supplements that lower your blood sugar levels.
Read also: Beef jerky: A high-protein option for shedding pounds?
High doses of fenugreek have also been associated with adverse effects on fertility and pregnancy. One study in mice linked high doses to decreased fertility and an increased risk of birth defects. Given this research and due to the lack of human studies on the subject, fenugreek supplementation should be discouraged during pregnancy.
Due to safety concerns, be sure to talk with your healthcare provider before adding new supplements to your routine, including fenugreek supplements.
Fenugreek Extract and Metabolic Parameters
A study involving overweight male volunteers examined the effects of a fenugreek seed extract on energy intake and metabolic parameters. The study found that daily fat consumption, expressed as the ratio fat reported energy intake/total energy expenditure (fat-REI/TEE), was significantly decreased in overweight subjects administered the fenugreek seed extract relative to those receiving the placebo. A significant decrease in the insulin/glucose ratio was also observed in subjects treated with fenugreek seed extract relative to the placebo group.
The Role of Fenugreek in Addressing Obesity-Related Issues
Obesity is a chronic disorder of carbohydrate and lipid metabolism, characterized by increased fat deposition in adipose tissue and other internal organs. It can lead to the development of insulin resistance, type-2 diabetes, coronary heart disease, cancer, respiratory disease, and osteoarthritis.
Animal studies suggest that AqE-TFG may have a preventive effect on fat accumulation and dyslipidemia, due to inhibition of impaired lipid digestion and absorption, improvement in glucose and lipid metabolism, enhancement of insulin sensitivity, increased antioxidant defense, and downregulation of lipogenic enzymes.
Read also: Inspiring Health Transformation
Examining the Impact of Fenugreek on Lipid Profile
Lipid profile improvements have been observed with fenugreek administration. Studies have shown that AqE-TFG administration can lead to a significant decrease in the levels of serum total cholesterol (TC), triglycerides (TGs), low-density lipoprotein cholesterol (LDL-C), and very low-density lipoprotein cholesterol (VLDL-C), as well as a significant increase in the level of high-density lipoprotein cholesterol (HDL-C).
Fenugreek and Oxidative Stress
Oxidative stress, a biochemical disequilibrium occurring due to enhanced generation of reactive oxygen species (ROS), can contribute to metabolic disorders. Studies suggest that AqE-TFG treatment can reduce the hepatic and cardiac thiobarbituric acid reactive substances (TBARS) and elevate the antioxidant enzyme (glutathione (GSH), superoxide dismutase (SOD), and catalase (CAT)) levels, indicating a potential role in mitigating oxidative stress.
Limitations and Future Research
While the current research is promising, it's important to acknowledge the limitations. Many studies have small sample sizes, and more robust human studies are needed to confirm fenugreek’s potential weight loss benefits. Further research is also needed to fully understand the mechanisms by which fenugreek may influence weight management and metabolic health.