3 reasons fenugreek is an effective home remedy for diabetes................

Here's why you should include fenugreek or methi seeds in the diet if you are suffering from diabetes or prediabetes

Just like many diabetic-friendly foods like bitter gourd, amla and jamun, fenugreek (methi) is also known to be an effective home remedy for controlling blood glucose levels. And this is the reason why including methi in the diet, either in the form of methi laddoo or eating soaked methi early in the morning is recommended for controlling diabetes. But did you know how exactly fenugreek helps with fighting diabetes? Here’s how fenugreek can lower your blood glucose level and control diabetes.

How does it help?

This home remedy not only helps in managing type 2 diabetes but also helps with weight loss and lowering your lipid profile, which are known to be risk factors for diabetes. Here’s how it helps in controlling blood glucose level in people suffering from prediabetes and diabetes.

#1 Lowers blood glucose level.

According to a 2014 study published in the Nutrition Journal [1], the hypoglycaemic effect of fenugreek is attributed to the presence of soluble fibre, which not only reduces the rate of digestion by the enzymes but also reduces the absorption of glucose from the GI (gastrointestinal) tract. These seeds also contain trigonelline, a compound which increases insulin sensitivity and also reduces glucose levels in the blood. Moreover, the presence of 4-hydroxyisoleucine, a novel amino acid, in fenugreek stimulates glucose-dependent insulin release by the pancreatic cells thereby helping you to control your blood glucose naturally.

#2 Exerts hypolipidemic effect.

Fenugreek seeds are also packed with polyphenols and flavonoids which exert antioxidant action thus lowering cholesterol and triglyceride levels in the body. The fibre galactomannan exerts lipid lowering effect by forming a viscous gel in the intestine and hence, limits the absorption of lipid and glucose. It also contains around 48% fibre and 26% proteins making it a healthy dietary alternative for people suffering from diabetes and at risk of high cholesterol and lipids. This is the reason, fenugreek is also used as an active ingredient in many Ayurvedic formulations [2].

#3 Delays onset of diabetes in prediabetics.

If you are suffering from prediabetes or borderline diabetes, there is a high chance that you might suffer from diabetes within a span of two – three years if proper dietary control and fitness regimen is not followed. However, including fenugreek in your diet (10 g per day) delays the onset of prediabetes to diabetes due to its decreased insulin resistance [3]. The high alkaloid content in fenugreek seeds increases serum insulin levels along with reducing LDL cholesterol levels and hence, help you to maintain the blood glucose level of control. Studies have reported that eating a fenugreek diet showed a significant reduction in the fasting blood sugar along with improving the glucose tolerance test [4]. Here’s a diet plan diabetics can use for better blood sugar control.

How to use it?

A 2009 study [5] published in the International Journal for Vitamin and Nutrition Research revealed that fenugreek seeds exert hypoglycaemic effects when used in the soaked form. When powdered fenugreek seeds which were soaked in hot water were consumed for eight weeks,people suffering from type 2 diabetes showed effective control of blood glucose. However, including fenugreek seeds in your diet or eating a methi laddoo early in the morning also plays a vital role in maintaining your blood glucose level. Here’s How to use methi or fenugreek for 20 health problems.

How to use methi or fenugreek for 20 health problems

Ever thought adding a few methi seeds to your food could work wonders for your health? Here's what you should know about methi.

  

Fenugreek or methi is a quintessential food ingredient used extensively in Indian cuisine for centuries. As fresh green leafy vegetable, it is used to make curries or parathas and its seeds are used to add that extra zing to vaghar or to make pickle. Being loaded with various minerals, vitamins and anti-inflammatory compounds, methi is packed with many health benefits. Our expert Dr Neha Sanwalka, nutritionist and dietician, mentions few interesting ways to reap its various health benefits.

1. Protection against cancer – One of the best ways to add fenugreek to your diet is to make fenugreek parathas or gajar methi and consume them at least once a week. The antioxidant and anti-inflammatory components present in fenugreek helps in the prevention of free radical thereby rendering a protective action against cancer.

2. To improve your immunity – Drinking fenugreek water early in the morning not only boosts your immune health but also prevents you from a wide range of infectious diseases. All you need to do is soak few fenugreek seeds in water in the night and drink this solution in the morning regularly for effective results. Here are 5 amazing tips to improve your immunity.

3. For relief from fever and sore throat – Fenugreek when taken with a teaspoon of lemon and honey reduces fever by nourishing the body. It also exerts a soothing effect on the mucilage thereby relieving cough and pain caused by sore throat.

4. Stimulation of muscles during child birth – Pregnant women can add fresh leaves of fenugreek to curries or vaghar.It not only induces and eases childbirth by stimulating uterine contractions but also reduces labour pain. (But here’s a word of caution. Excess intake of fenugreek seeds during pregnancy could put you in risk of miscarriage or premature childbirth.)

5. For weight loss – To lose weight, chew soaked methi seeds in the morning on an empty stomach. The natural soluble fibre in the fenugreek swells when soaked, thereby making you feel full and suppresses your appetite. Read about the top 7 fruits that will guarantee weight loss!

6. To get rid of skin inflammation – Soak few methi seeds in water for four to five hours. Now, make a fine paste and add it to a clean cloth. Apply this cloth on various skin problems such as burns, boils, eczemaor scars. As these seeds contain antibacterial properties, they help in relieving various skin problems.

7. For proper digestion – Add one teaspoon of fenugreek seeds in your food or consume lauki and methi mung dal  to get rid of indigestion and other stomach problems. As fenugreek helps flush out harmful toxins, it relieves indigestion and also helps to treat constipation due to its high fibre content.

8. To deal with acid reflux or heartburn – Soak few methi seeds in water and drink this solution to get rid of acid reflux naturally. This is because, the outer coat of fenugreek seeds turns mucilaginous on soaking and this soothes the irritated gastrointestinal tissues and stomach lining when consumed.

9. To maintain blood sugar levels in control: Consume methisweetmeats (made from fenugreek seeds and jaggery) or methiladoos every morning to maintain sugar levels in the body. It contains galactomannan, a natural soluble fibre, which slows absorption of sugar from the blood and an amino acid that induces the production of insulin.

10. For increased production of breast milk – Nursing mothers should consume sweatmeat or pickle made from fenugreek.  The presence of diosgenin, a compound with hormonal properties, in fenugreek increases milk production in lactating mothers.

 11.To load iron in the body – Consume aloo methi or tomato methi curry on a regular basis to ensure proper supply of iron in the body. As fenugreek is loaded with iron content, adding potatoes or tomatoes to it, enhances the iron absorption in the body.

12. To reduce the risk of heart problems: Add fenugreek to your diet either in the form of curries (with other vegetables) or in form ofmethi paratha with sweet potatoes. This leafy vegetable is an excellent source of potassium and galactomannan, which help in control of heart rate and blood pressure along with lowering the risk of heart attack.

13. To lower cholesterol level in the body: Drink herbal-infusion tea of fenugreek once or twice in a day to lower your blood cholesterol levels.To prepare this, roast few seeds for two minutes on low flame. Cool them for few minutes and make a fine powder. Add this powder to warm or cold water and drink it.  As fenugreek contains saponins, a type of steroids, it reduces absorption of cholesterol from fat-rich foods, lower synthesis of cholesterol and increases absorption of blood cholesterol for production of bile.

14. To prevent pimples: Make a paste of methi leaves by grinding few leaves with little water. Now, apply this paste on your pimples at night and wash it the next morning with lukewarm water. The anti-bacterial property of methi prevents the eruption of pimples.

15. To lighten acne scars – Boil few methi seeds in water for 15 minutes. Cool, strain the solution and apply the liquid on the scars with the help of a cotton ball. Do this for at least a week for visible results.

16. Prevention of hair fall - Soak few seeds of fenugreek in water. Apply this paste (you can also add curd to it) on your scalp and let it remain for at least an hour. Wash your hair with cold water. Do this on a regular basis for effective results. The hormone present in fenugreek play a key role  in maintaining hormonal balance in the body thereby preventing hair fall.(Read: Home remedies for hair loss that actually work)

17. To reduce itchiness on scalp – Soak fenugreek seeds in water during the night. In the morning, strain the solution and rinse your hair with this solution. The antibacterial property of fenugreek helps in dealing with itchy scalp and prevents attack of bacteria.

18. To get rid of dandruff – Make a coarse paste of (overnight soaked)methi seeds by adding water. Apply this mixture on your scalp and leave it for a few hours. Now, wash your hair with a mild shampoo. Fenugreek not only lowers the excess secretion of oil glands but also exerts anti-fungal activity.

19. To reduce menstrual and menopausal problems: Women can incorporate methi seeds in vaghar or add it to curries and use fenugreek leaves to make curries, theplas or parathas. As fenugreek contains diosgenin and isoflavones which exerts oestrogen like action easing hot flashes, mood changes, menstrual cramps and stomach discomfort. (Read: Why women should include methi in their diet)

20. To alleviate joint pain: Consume methi leaves either in the form of methi leaves sambhar or soya methi theplas to ease joint pain. Fenugreek has anti-analgesic effect, in addition to containing diosgenin that eases arthritic pain and also helps in management of joint pain. (Read: 7 tips to relieve knee pain)

Word of caution

Dr Neha says, ‘As fenugreek is known to cause contraction, it should not be used in excess quantities during early pregnancy. Fenugreek is heat-producing and excessive consumption of it can cause inflammation and irritation. Apart from this, excessive consumption of these seeds can also cause internal bleeding.

J.KANNAN, M.Com, FIATA

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