Fenugreek (Trigonella foenum-graecum) is a plant akin to clover. Its seeds, which have a flavour reminiscent of maple syrup, are utilised in culinary and medicinal applications.

The seeds of this flavourful herb, which belongs to the soy family, are rich in essential nutrients like vitamin A, fibre, and choline. Thereby, fenugreek is recognised for regulating blood sugar and reducing inflammation. In addition to these impressive health benefits, Fenugreek can also assist in curbing appetite!

Improving insulin sensitivity decreases the urge for sugar. When your body responds better to insulin, it efficiently uses sugar in your blood, avoiding the highs and lows that typically lead to cravings for sugary items. In essence, your body doesn’t have to request additional sugar to make up for low blood sugar levels when insulin functions properly.

Fenugreek seeds in a spoon

How Fenugreek helps with sugar cravings

  1. Rich in Soluble Fibre

Fenugreek seeds are loaded with soluble fibre that functions like a sponge within your digestive tract.

This type of fibre helps to slow digestion and the uptake of carbohydrates, reducing those unwanted blood sugar surges after eating.

It serves as a mild regulator for your glucose levels.

  1. Enhances Insulin Sensitivity

Think of your cells like doors that need a key—insulin.

Occasionally, these locks become worn, hindering insulin’s effectiveness.

Fenugreek seeds act like a polish for these locks, enhancing your cells’ responsiveness to insulin, which facilitates the entry of glucose for energy utilisation.

  1. Special Compounds: Trigonelline and 4-Hydroxyisoleucine

Trigonelline and 4-hydroxyisoleucine are natural compounds in fenugreek seeds that work wonders. They help stimulate insulin production and enhance your body’s ability to process glucose, keeping your blood sugar levels in check.

  1. Inflammation Fighters

Persistent inflammation may result in insulin resistance and diabetes.

Fenugreek seeds offer anti-inflammatory benefits, aiding in lowering this risk and promoting healthy bodily functions.

  1. Lipid Regulation Enhancer

Controlling cholesterol and triglyceride levels is essential for diabetics. Fenugreek seeds may enhance lipid profiles, promoting improved overall metabolic wellness.

Summary

  • Regulates glucose levels
  • Boost insulin sensitivity
  • Has anti-inflammatory properties
  • Enhances lipid profiles
  • Curbs sugar cravings

Studies

A research study from 2015 featured in The Journal of Clinical Nutrition Research examined the appetite-reducing properties of herbal teas, including fenugreek and fennel. Nine healthy Korean women, with an average age of 49.7 years, consumed either fenugreek, fennel, or a placebo tea. Following the tea consumption, they were invited to a lunch buffet. Researchers then assessed various factors, including the participants’ food intake, levels of appetite, hunger, fullness, and cravings.

In the end, the participants’ overall food consumption did not vary much after consuming the different teas. Nevertheless, those who drank fenugreek and fennel teas reported reduced hunger and enhanced sensations of fullness when compared to the placebo tea. These findings are attributed to fennel’s trans-anethole oil, which aids in appetite regulation, and fenugreek’s high fiber levels. Fiber contributes to hunger suppression as it takes more time to digest, which helps to avoid spikes in blood sugar levels.

The research concluded that teas prepared with fenugreek or fennel might help in reducing appetite effectively.

How to take Fenugreek

Supplement form

Desistal’s Sugar Cravings Control contains Fenugreek extract among many other sugar cravings curbers such as Korean Ginseng, Bacopa Monnieri, Magnesium, ACV, Vitamin C, Zinc and Vitamin B3.

Drink

  1. Soak 1 to 2 teaspoons of fenugreek seeds in a glass of water overnight (about 8 to 10 hours) or for at least 4 hours.
  2. Strain the water and drink it on an empty stomach in the morning

Eat the seeds

Fenugreek seeds can be eaten in many ways, including in curries, pickles, sauces, and tea. You can also sprinkle powdered fenugreek over yogurt.

  • Soak: Soak fenugreek seeds overnight to soften their texture and reduce their bitter taste.
  • Toast: Pan roast fenugreek seeds over medium heat to reduce their bitter taste.
  • Boil: Boil fenugreek seeds in water until the liquid reduces by half or more.
  • Make tea: Gently rinse fenugreek seeds, then boil them in water for about three minutes. Strain the seeds and drink the tea hot or cold

Summary

Fenugreek could reduce blood sugar levels, boost insulin sensitivity and therefore reduce sugar cravings.

Enhancing insulin sensitivity reduces cravings for sugary foods. When your body effectively utilises insulin, it manages blood sugar levels more efficiently, preventing the fluctuations that often trigger desires for sweets. Essentially, when insulin operates correctly, your body doesn’t crave extra sugar to compensate for diminished blood sugar levels.