Description: Fenugreek is a plant that stands around 2–3 feet (60–90 cm) tall. It has green leaves, small white flowers, and pods that contain small, golden-brown seeds. For thousands of years, fenugreek has been used in alternative and Chinese medicine to treat skin conditions and many other diseases. Recently, it has become a common household spice and thickening agent. It can also be found in products, such as soap and shampoo. Fenugreek seeds and powder are also used in many Indian dishes for their nutritional profile and slightly sweet, nutty taste.
Health Benefits
- Diabetes control
One recent meta-analysis looked at a dozen previously published studies related to fenugreek and blood sugar control. Researchers found that the herb significantly decreased levels of fasting blood glucose in people with diabetes or pre-diabetes. No reports of liver or kidney toxicity were found, and the main side effect of fenugreek use was digestive discomfort.
- Cholesterol reduction
Another science-backed fenugreek benefit is its ability to positively impact blood cholesterol. A 2020 meta-analysis that pooled previously published data concluded that fenugreek supplementation significantly reduced total cholesterol, as well as “bad” LDL cholesterol, while increasing levels of “good” protective HDL cholesterol. The herb was particularly effective for people with diabetes who aim to improve heart disease risk factors. That’s key because individuals with diabetes are twice as likely to develop heart disease according to the Centres for Disease Control and Prevention.
- Menstrual cramp relief
Fenugreek is often cited as a remedy for menstrual cramps, and some research supports this. A study from the Journal of Reproduction & Fertility looked at the impact of 900 mg of fenugreek seed powder in capsule form vs. a placebo on menstrual pain in female study subjects. Scientists concluded that those who had received fenugreek experienced a significantly larger reduction in period pain. The fenugreek seed group also decreased other symptoms, including fatigue, headache, nausea, vomiting, lack of energy, and fainting. No side effects of its use were reported.
- Increased milk supply when breastfeeding
This benefit is a tricky one. Fenugreek has long been recommended to increase milk supply in breastfeeding women, as the NIH points out. Some research does support the connection, but the results are mixed. One study pointed to limited research to support the effectiveness and safety of using herbs, including fenugreek, during breastfeeding.
- Men’s health
Fenugreek also plays a role in men’s health. A 2020 study states that clinical trials suggest fenugreek extract may increase total testosterone levels in males. An older study found no such increase in testosterone, but it did show that a fenugreek supplement had an overall positive effect on libido among 60 men between 25 and 52 years old. This included improvements in sexual arousal and orgasm, in addition to self-reported satisfaction with muscle strength, energy, and well-being.
Locations of Harvest
Time Period of Harvest
Harvest Process: Fenugreek does not like to be transplanted, so should be sown directly into a well- drained sunny spot. Sow 0.5 cm deep into drills 20 cm apart, aiming for a 5 cm spacing within row. It can be sown any time between April and August and will withstand some frost. Germination will normally take place within a week. The plant grows rapidly and is vigorous enough to compete against most weeds. The small, leafed variety will continue to grow slowly throughout the winter whereas the larger one will generally die off. Fenugreek will flower and produce thin seed pods. Allow the pods to ripen and turn yellow on the plant then harvest shortly before the seed pods pop open. Growing for sprouts Fenugreek can also be sprouted as a salad and has a distinctive spicy taste.
Uses: Fenugreek has many uses that are too numerous to list here. The fresh leaves can be cooked, steamed or in a curry with potatoes in a similar way to spinach. Their flavour is quite mild. Leaves can also be dried, and these have a more pronounced bitter taste used to flavour dishes. The seeds have a pungent bitter taste and characteristic smell that is a key constituent of curry powder. The bitter taste can be mellowed by roasting. They can be used whole or ground to flavour curries or rice dishes. In Egypt, the seeds are sweetened and used as a tea and in many Middle Eastern cultures, they are used in cakes and confectionary.