If you notice that your diet and exercise routine improves up to 100 percent of your weight loss goals, it is understandable that you at least want to see what kind of naturopathic options there are. And there is one ingredient that you will see a lot in this search: fenegriek.
Fenugreek (pronounced “feh-nyuh-greek”) is a clover-like herb native to the Mediterranean region, southern Europe and western Asia, according to the National Center for Complementary and Integrative Health (NCCIH). The seeds – which smell and taste like maple syrup – are used in cooking and as medicine.
Traditionally, fenugreek is used in Ayurvedic medicine to help diabetes and to increase the milk supply for breastfeeding moms. But over time, its use has expanded to other things, including treating period cramps and promoting weight loss.
“There are many health claims, such as lowering blood pressure, improving blood sugar, improving exercise, healing wounds, relieving muscle pain, increasing milk production in women who are breastfeeding, and reducing migraines and headaches,” says Keri Gans, RD, author of The Diet for Petty Cash. But, like many herbs, “there is not enough scientific evidence to definitively support any of these claims,” says Gans.
However, fenugreek has some nutritional benefits. “It is a good source of fiber, and specific research on fiber has shown that it can help with satiety, lowering cholesterol levels, regulating blood sugar and reducing the risk of constipation,” says Gans.
And then there are the potential benefits for weight loss. Here’s what you need to know about fenugreek, its possible impact on weight loss and why it is not for everyone.
So can fenugreek help you lose weight?
The big hype around fenugreek and weight loss is that it can reduce your appetite. There is some evidence to suggest that fenugreek may help, but it is quite limited.
When 12 healthy men took 1.2 grams of fenugreek seed extract for two weeks, they ate “significantly” less fat and reduced their total daily caloric intake by almost 12 percent, according to a study published in the European Journal of Clinical Pharmacology.
Another example? When nine overweight women tracked down how much they ate during a lunch buffet after drinking fenugreek, they found that the tea reduced their appetite, but did not make a difference in how much they ate at the buffet. , according to a small study. .
And another small study among 18 people with obesity found that those who had 8 grams of fenugreek fiber at breakfast felt significantly fuller than those who did not have the fiber. The participants also ate less lunch after having the supplement.
And … it’s about that. “The scientific research on fenugreek and weight loss is currently undecided,” says Gans. “However, its fiber content can help with feelings of fullness, which can help you lose weight.”
Okay, how should I eat fenugreek for weight loss?
There are actually many different ways to use fenugreek. “Because of its maple-like taste, it’s one of the most popular ways to use it as part of a spice blend,” says Gans. She suggests smearing it on meat as a seasoning, or adding it to sauces and soups for a sweet taste.
You can also create fenugreek water by soaking one to two tablespoons of the plants’ seeds in water overnight and drinking the results. Or you can buy a fenugreek tea or supplement. (But just a nod: supplements are not well regulated by the Food and Drug Administration, so it can be difficult to know how much fenugreek you are getting.)
Is fenugreek safe? What are the side effects?
Fenugreek is considered safe if you have it in quantities found in most foods, says the NCCIH. But it is not clear how safe it is in larger doses.
It can also cause side effects, such as diarrhea, nausea and other digestive tract symptoms, and in rare cases dizziness and headaches, the NCCIH says. Also consider this: cases of liver toxicity have been reported in people taking fenugreek alone or in combination with other herbs.
Although it is not a serious side effect, Gans points out that fenugreek can make your pee smell like maple syrup. So, there it is.
Fenugreek is also not considered safe for pregnant women in amounts higher than what you would find in food – it is associated with an increased risk of birth defects in animals and humans. According to the American College of Obstetricians and Gynecologists (ACOG), there is also not much clear data on whether it is safe to use while breastfeeding.
If you are interested in using fenugreek for weight loss, Goose recommends contacting your healthcare provider first. This is a good practice every time you plan to take a new supplement, just in case.
The conclusion: Fenugreek’s fiber content can help you feel fuller when you take it, but it’s unclear if it could lead to lasting weight loss. If you want to try it, consult your doctor first.
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