Originating in Central Asia, fenugreek is an herb belonging to the Fabaceae family. It boasts a strong maple flavour and is a common ingredient in Indian cuisine.
For centuries, the has also been used in alternative medicine to treat various health conditions, such as diabetes, high cholesterol, and obesity.
More recently, fenugreek has been promoted as a weight loss tool, but little is known about whether research supports this use. This article explains whether fenugreek aids weight loss, as well as how to use it.
Effectiveness for weight loss
Although research on whether fenugreek seeds facilitate weight loss is limited, several studies have linked fenugreek to weight loss through a few different mechanisms.
First, it appears that fenugreek may help you decrease your dietary fat and calorie intake.
One 14-day study in 12 healthy men found that taking 1.2 grams of fenugreek seed extract decreased their daily calorie intake by almost 12%.
While the proposed mechanism is unknown, the men also decreased their daily fat intake by 17%.
Secondly, fenugreek fiber has been shown to aid weight loss by promoting satiety.
A study of 18 healthy people with obesity showed that consuming 8 grams of fenugreek fiber with breakfast significantly increased satiety. Plus, participants ate less at their next meal.
Third, one study including 9 healthy women with overweight looked at fenugreek tea’s effect on appetite control.
Drinking fenugreek tea was shown to decrease appetite. That said, the study didn’t observe any difference in food intake after drinking the tea.
How to use fenugreek for weight loss
Fenugreek comes in many forms, though the easiest way to use it is as a cooking spice. visit.
Fenugreek seeds can be used whole or ground in spice blends or dry rubs, while fenugreek leaves can add flavor to curries, stews, and soups.
That said, most human studies suggest that the weight loss benefits of fenugreek are only associated with higher doses, such as those found in isolated fenugreek fiber or fenugreek extracts.
Fenugreek supplements can be found in pill or capsule form but also alongside other ingredients in various supplement blends.
It’s also available in powder form made from ground seeds of the fenugreek plant.
