Fenugreek is one of the best-known natural remedies against diabetes. Widely used in Indian cooking and still unknown in Spain, this herb can give the twist we seek to our dishes and our health by helping us lose weight or prevent diseases.
A condiment that tastes like sugar but helps regulate blood glucose. A herbaceous plant that originated in Asia and was adored by the Egyptians for its aroma and digestive properties. A plant that is an ally of women’s health and can increase testosterone. This is fenugreek, the plant from the legume family that is used to season hundreds of Indian dishes and that we know best in Spain for its powdered version. Below, everything about its origin, properties, and culinary uses.
What is fenugreek and what is it used for?
Fenugreek ( Trigonella foenum-graecum ), also known as alholva, is an annual herbaceous plant known for its medicinal uses. It belongs to the Fabaceae family, the same as clover, chickpeas and peanuts. Fenugreek has a spicy flavor and a slight spicy nuance with a sweet twist that reminds some palates of maple syrup or burnt sugar.
The fenugreek plant grows easily in the Mediterranean, although its place of origin is between China and India. In this region, the culinary collection of fenugreek is extensive. Specifically in Punjab, in northern India, the seeds are used to make Kharee, a yogurt curry. In contrast, in southern India, fenugreek leaves are used to season sambhar, a classic stew eaten for breakfast with rice cakes known as idli. In Mexico, fenugreek is best known for its healing properties and is used mixed with tepezcohuite to relieve skin discomfort.
As far as Spain is concerned, we still have a lot to discover. From its wonderful culinary uses to how to get the most out of its many medicinal benefits. For now, the most common format in which we find fenugreek is in powder and capsules for sale in specialized stores.
Origin and history of fenugreek
Fenugreek is native to Southeast Asia, although it has trotted from civilization to civilization throughout history. In the Egyptian Ebers Papyrus from 1500 BC the Egyptians already mentioned fenugreek as a natural remedy for digestive problems. Under the Greek Empire, at the time of the Greek poet and comedian Menander (300 BC), it was used as a perfume on a base of honey and marjoram. The Capitulare de villis vel curtis Imperii drawn up by Charlemagne in the 8th century, a legislative act that among other things ordered the plants that should be cultivated in royal gardens, also included fenugreek.
In Tortula, a compendium of medicine for women in the Middle Ages, a bath in fenugreek, linseed and barley was recommended for women in difficulty giving birth. Today, many of the properties of fenugreek for women’s health have been demonstrated, along with its many other benefits, which is a compelling reason why countries such as Canada and the United States have increased their interest, becoming the main importers in the world. India, for its part, continues to be the main producer and one of the cuisines enriched with this herb.
Nutritional value of fenugreek
With more than 100% of the recommended daily amount of iron and vitamin C and more than 30% of the recommended daily amount of zinc, fenugreek is a plant that is as subtle as it is nutritious. Together with other components such as flavonoids, fibre, and mucilages, fenugreek is a very nutritious condiment. In 100 g of product we find:
- Energy: 323 kcal
- Carbohydrates: 48 g
- Fats: 6 g
- Protein: 23 g
- Fiber: 25 g
Properties and benefits of fenugreek seeds
Fenugreek is known for helping with diabetes, regulating the endocrine system, and being a great ally of women’s health, being able to alleviate the symptoms of premenstrual syndrome and menopause. In addition, it increases testosterone production, contributes to weight loss, and has been observed to help prevent colon cancer.
For diabetes
Taking fenugreek as a remedy for diabetes has been one of the most well-known properties since ancient times. Consuming powdered seeds lowers blood glucose and improves insulin response. It has even been studied as a substitute for hypoglycemic agents in cases of non-insulin-dependent diabetes. A couple of millennia ago, what was unknown was that coumarins, nicotinic acid, as well as its mucilage, are responsible for this effect. In fact, it is believed that its mucilage is also responsible for the decrease in cholesterol associated with taking fenugreek seeds.
As a protector against gastric ulcers
The stomach lining protects the walls from the corrosive effect of gastric acid. A gastric ulcer is something like a crack in the mucosa that causes digestion to be accompanied by heartburn and stomach pain. Soaking fenugreek seeds releases a large amount of mucilage, which has the ability to prevent the discomfort of this fracture, alleviating the symptoms of gastric ulcers. In addition, the aqueous extract of fenugreek has also been shown to have ulcer-healing power in animal studies.
As an anti-inflammatory: also for pharyngitis
Fenugreek has a powerful anti-inflammatory effect that, in addition to helping to relieve the symptoms of rheumatoid arthritis, also helps to reduce the discomfort caused by inflammation of the mouth, tonsils, and pharynx. An ideal supplement for all those who suffer from colds often, since fenugreek powder not only helps to reduce inflammation but also to reconstitute the body.
For the production of breast milk
Taking this herb is believed to increase the production of breast milk. However, it is important that the intake is in the quantities recommended for culinary use and not as a supplement. This is because it has several important interactions with medications and the endocrine system and it is important to ensure that it does not affect the health of the mother and the baby. Before using it, it is necessary to consult with the doctor.
To relieve the symptoms of menopause and menstruation
Fenugreek extract has been found to help relieve fatigue, headaches, and nausea associated with dysmenorrhea, and may be an ideal supplement for premenstrual relief. As for the relief of menopausal symptoms, studies with fenugreek are still considered limited to irrefutably confirm its role, although everything seems to indicate that its high flavonoid content would contribute to a slight improvement.
Against constipation
The fiber content of fenugreek helps to maintain optimal intestinal motility, relieving constipation. In addition, by retaining water, it softens stool, helping to maintain a constant and healthy transit.
To strengthen hair
Fenugreek extract contains steroid saponins that interact with steroid hormone pathways such as estrogen or testosterone. Consuming fenugreek extract contributes to increasing testosterone while decreasing its conversion into DHT, a derivative related to baldness. For this reason, consuming fenugreek extract would contribute to maintaining stronger and healthier hair.
To reduce body fat
Just as fenugreek mucilages take care of our stomach, these same mucilages, together with fiber, seem to reduce the rate and quantity of carbohydrates absorbed. In the long run, this effect translates not only into better blood sugar levels but also into significant weight loss. For greater efficiency, it is ideal to use fenugreek extract.
To prevent colon cancer
One of the key factors in the prevention of colon cancer is the consumption of fiber. Insoluble fiber is fermented in the colon giving rise to compounds such as butyric acid, capable of blocking the proliferation of tumor cells. The approximately 25 g of fiber in fenugreek would thus help in the prevention of colorectal cancer. In any case, it is crucial to emphasize that fenugreek does not constitute in itself any remedy or drug against cancer and should not be consumed with the intention of treating this disease or without the supervision of a health professional, thus contributing to misinformation especially in patients affected by this disease.
Contraindications of fenugreek
Fenugreek should not be consumed by people who are undergoing treatment with anticoagulant or antiplatelet medications, nor by people who are undergoing medical treatment for diabetes.
Another precaution to take into account is the possible skin allergy if used as a hair mask or poultice. Likewise, due to the large amount of pharmacologically active components of fenugreek, its consumption is contraindicated for children, pregnant women, and breastfeeding women, so even though there is interest in its use to increase breast milk production, it is important to always have medical supervision in these cases.
How to take fenugreek and uses in cooking
Fenugreek can be taken in capsule form, as a condiment or as an infusion. Capsule form contains 200 to 300 mg of powdered seed and can be taken before meals, especially if our goal is to relieve constipation, treat gastric ulcers, as well as promote weight loss and sugar regulation.
On the other hand, Indian cuisine offers us many extremely tasty options for getting the most out of fenugreek. One option is to add its leaves or seeds to curry or to make chutney, a type of sauce halfway between jam and preserve that accompanies crispy bread such as papadum.
If you can find it fresh, which is less likely in Spain, you can make a delicious tea with a couple of tablespoons of fenugreek leaves per glass of water. In any case, its most accessible form, dehydrated and chopped like so many other spices, allows us to add it to all kinds of sauces, vinaigrettes and savoury dishes such as couscous.
Where to buy fenugreek
Fenugreek is available in specialist shops and herbalists. The most common formats are seeds, capsules or dehydrated fenugreek ready to season our dishes as we would with pepper. In capital cities, it is likely to find fresh fenugreek in shops specialising in Indian or African cuisine.