Should You Eat Fenugreek For Weight Loss?
Weight loss has always been one of the chief topics that invited significant attention among those making relentless pursuits to reach their goal. As a natural substance, fenugreek is one potent ‘weight loss tool,’ though we can’t say so from the standpoint of research yet.
However, for centuries, the herb that belongs to the Fabaceae family is a common ingredient used in various Indian cuisines. It works great as an ‘alternative medicine’ to treat several ailments. This includes obesity, diabetes, and even high cholesterol. Whether or not fenugreek does wonder about weight loss concerns is something that you would know reading this.
Is It Effective For Weight Loss?
In many different ways, fenugreek seeds have been found to aid in the weight loss process, as per several studies. However, there is not much research on this. But that doesn’t deter its ability to help decrease dietary fat and even intake of calories. A certain study conducted on 12 healthy men over 14 days showed how consuming 1.2 grams of fenugreek seed extract reduced daily calorie intake by no less than 12%. Fenugreek fiber is best for weight loss, as it tends to increase satiety. Another study on 18 obese people found that 8 grams of fenugreek fiber alongside breakfast increased satiety by several notches.
What was particularly interesting to note was that participants consumed less for their next meal. Studies on nine overweight women but depended heavily on fenugreek tea’s impact to control one’s appetite. And that’s true! It decreases appetite. However, no study has observed if the difference in good food intake after consuming the tea has stayed the same or lessened.
Utilizing Fenugreek For Weight Loss
Even though fenugreek can be available in numerous forms, cooking spice is the commonest and hassle-free way. You can choose to consume it whole or even grind them in spice blends or mixers or add fenugreek leaves to soups, stews, and curries. To lose maximum weight from fenugreek consumption, you should stick to a higher dose of it. Think of fenugreek extract or in powder form from ground seeds of the plant or even supplements like pills and capsules, and you can derive the core advantages of it.
You can try the herb-infused water, which is common in Ayurvedic medicines. Methi water or fenugreek water is a common alternative that is usually made by soaking 1-2 tablespoons of fenugreek seeds in water overnight. There are plenty of people who like to have a raw appeal of the fenugreek plant or seeds, so they warm the water before drinking and sip it like hot tea. You can consume that in the wee hours f the morning or on an empty stomach.
Safety Measures And Side Effects
The Food and Drug Administration has referred to fenugreek under the “generally recognized as safe” (GRAS) category. But anything in excess can create multiple issues! Even in higher doses, fenugreek also leads to multiple mild side effects like diarrhea, nausea, and digestive ailments. Studies have also shown that high doses can produce adverse effects on fertility, pregnancy, and more.
An experiment conducted on mice showcased how congenital disabilities’ risks increased manifold when subjected to a growing intake of fenugreek. It is for this reason that supplementation of fenugreek at the time of pregnancy is strictly prohibited. If nothing else, always maintain optimum safety standards by talking to your healthcare provider beforehand. Adding or even deleting supplements in your routine, including fenugreek, can pose extremely risky for few situations. You can consume that in amounts common in foods, but anything in higher doses mans digestive issues crop up.
A standard tablespoon of fenugreek of roughly 11.5 grams has 35 calories and nutrients like proteins, carbs, fibers, fats, magnesium, manganese, and iron. With such a healthy nutritional profile, it is evident that fenugreek would always be the chosen plant to treat wide-ranging health conditions. However, we would need a lot of research evidence to support these claims. And we could assure you that research is underway to understand the benefits of fenugreek in weight management. So, until there is enough evidence, make sure to consume the right amount of fenugreek, have a healthy lifestyle, workout, and stay in shape. Remember, at the end of the day, a healthy and balanced diet is all that your body needs!
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