Fenugreek
Trigonella foenum-graecum
Ancient legume seed with clinical evidence for glucose and cholesterol control
About Fenugreek
Fenugreek is a small aromatic legume whose seeds have been used in Middle Eastern, Indian, and North African cuisine and medicine for over 4,000 years. Rich in soluble galactomannan fibre (which slows carbohydrate absorption) and the amino acid 4-hydroxyisoleucine (which enhances insulin secretion), fenugreek is one of the best-studied natural remedies for blood sugar. A 2009 meta-analysis found fenugreek significantly reduced fasting glucose and total cholesterol in type 2 diabetes. Also traditionally used to support milk supply during lactation.
Key benefits
- Soluble fibre slows carbohydrate absorption after meals
- Meta-analysis evidence for lowering fasting glucose and cholesterol
- Traditionally used to support milk supply during lactation
- Rich in iron, manganese, and B vitamins
How to use
Soak 1 tbsp fenugreek seeds in water overnight, drink the water and chew the softened seeds on an empty stomach. Or take 5–10 g powder before meals. Also available as capsules and sprouted for salads.
Did you know?
Fenugreek has one of the strongest natural aromas of any spice — it's a key ingredient in curry powder and gives artificial maple syrup its scent. People who consume a lot of fenugreek can smell like maple for hours or even days afterward — a real phenomenon called 'maple sweat.'