Fenugreek (Trigonella foenum-graecum)
is an herb similar to clover. The seeds taste similar to maple syrup and are
used in foods and medicine.
Fenugreek is native to the Mediterranean,
Europe, and Asia. Fenugreek seems to slow sugar absorption in the stomach and
stimulate insulin. Both of these
effects lower blood sugar in
people with diabetes. Fenugreek might also improve levels of testosterone
and estrogen, helping
to improve interest in sex.
People commonly use fenugreek for
diabetes, menstrual
cramps, sexual problems, enlarged prostate, high
cholesterol, obesity, and many other
conditions. but there is no good scientific evidence to support most of these
uses.
Research on the benefits of fenugreek is limited.
A few studies have looked at the possible effects of the plant on human health.
These benefits include lowering blood sugar and cholesterol, alleviating menstrual
cramps, and boosting breastmilk production.
Fenugreek may help people with type 2 diabetes manage their blood
sugar levels. A review published in 2016 found that fenugreek significantly
decreased fasting blood sugar levels in people with diabetes or prediabetes.
Uncontrolled high fasting blood sugar can
increase the risk of complications in people with type 2 diabetes. These
include:
Fenugreek might lower cholesterol levels. High
LDL ("bad") cholesterol and low HDL ("good") cholesterol
are significant risk factors for heart disease, the leading cause of
death among adults in the United States.
A review published in 2020 found that fenugreek
supplements significantly reduced total cholesterol levels. The researchers
reported that fenugreek lowered LDL and raised HDL cholesterol. The herb was
particularly effective for people with diabetes, who are twice as likely to
develop heart disease than others.
Fenugreek might best control heart disease risk
factors if you pair it with medications and lifestyle changes. More research is
needed to understand how effectively fenugreek can lower heart disease risk.
Some compounds in fenugreek may reduce pain,
including menstrual cramps. A study published in
2014 looked at the effects of fenugreek seed powder in 101 women. Those who
took 900 milligrams (mg) of the herb on each of the first three days of their
periods reported less pain than the placebo group.
The study authors noted that fenugreek seed
powder reduced other period symptoms like:
Incorporating fenugreek into your diet may boost
breast milk production if your supply is low. People in North Africa, Asia, and
southern Europe have traditionally used fenugreek to increase breastmilk supply
in lactating people.
Research has shown that fenugreek significantly
increases the amount of breastmilk. However, other herbal supplements, like
palm date, can be more effective than fenugreek.
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