How Many Grams of Fenugreek do I Eat in a Day to Lower My Blood Sugar Levels?
If you want to learn how many grams of fenugreek do I eat in a day to lower my blood sugar levels then, do read this write-up carefully.
This article is less than a 5 minute read. This much time, I am sure all of you out there who have diabetes, can spare from your busy schedule.
I firmly believe that gaining knowledge to improve your diabetic lifestyle is far more important than visiting doctors and coughing up your precious savings on unnecessary medical expenditure.
So, I follow a diabetic friendly diet and ensure that I exercise at least 4 times a week. This includes indulging in weight training at least 2 times a week.
My diet also includes herbs. One such herb that I use regularly to control my fluctuating blood sugar levels is “fenugreek”.
Let me walk you through how I use this herb and why:
How Many Grams of Fenugreek do I Eat in a Day to Lower My Blood Sugar Levels – Contents of My Write-Up:
1) What is Fenugreek?
2) What I Really Like about Fenugreek?
3) What is My Daily Fenugreek Intake for Controlling My Type 2 Diabetes?
4) How do I Consume Fenugreek without Getting Bored?
5) Has Fenugreek actually Helped me Control My Type 2 Diabetes?
6) Conclusive Analysis
What is Fenugreek?
The scientific name of fenugreek is Trigonella foenum-graecum. This herb belongs to the Fabaceae tree. It is a year-round herb that is widely used in several kitchens across the world.
This semi-arid crop is a culinary delight.
You can basically add it to just about any curry based dish to improve its overall taste and aroma. I also prefer adding it to my pumpkin dish as doing so adds the missing flavor and aroma to the cooked pumpkin.
The leaves of fenugreek are oblong in shape and come is a pair of three leaves per stem. (Well, this is what I observed while taking a closer look at this crop in a nearby farm).
You can use both the seeds of this crop as well as the leaves for cooking purposes. I have also consumed its leaves and they are full of nutrition. The leaves are sold in the form of “microgreens”.
Fenugreek is mostly grown in southern parts of Asia – such as India and Sri Lanka. It is also grown in northern parts of Africa.
I have also seen this herb grown in Mediterranean countries during my occasional holiday trips.
What I Really Like about Fenugreek?
I have made use of both the seeds as well as the leaves for maintaining my blood sugar levels. I prefer the seeds as the leaves are available only when the season is in full swing.
Although I do get the frozen variants of the leaves but I would prefer the fresh ones. So, I avoid going in for the frozen ones and prefer making use of the fresh (seasonal) leaves.
Here are a few benefits of Fenugreek Seeds:
@ The first benefit is lowering the blood sugar levels by assisting the digestion process of complex carbohydrates.
@ Fenugreek seeds are also highly beneficial for reducing the pain and discomfort that women usually face during the menstrual cycle.
@ I have also researched and found that the seeds of fenugreek have aphrodisiac properties. This is especially true in males.
@ Finally, if males have enlarged prostate then, fenugreek seeds may help reduce the inflammation. Nonetheless, there is not enough scientific evidence to prove this claim in complete entirety.
What is My Daily Fenugreek Intake for Controlling My Type 2 Diabetes?
When it comes to the daily dosage then, the best option is seeds.
So, what I do is that I soak a tablespoon of fenugreek seed in half a glass of water. One tablespoon should contain in between 8 to 10 grams of these seeds.
I let it soak overnight and then, I drink the water. After this, I start to chew the seeds that have been soaked overnight. While they are not very tasty, they have a nutty flavor that I do not mind chewing on. They are also soft.
So, I usually, take 10 grams of soaked fenugreek seeds daily.
Nutritional Facts on 1 Tablespoon of Fenugreek Seeds:
@ It gives me 36 calories of which, 0.75 grams is fat, 6.48 grams is carbohydrates and 2.55 grams is proteins.
@ It offers 7 mg of sodium and 2.7 grams of healthy fiber.
@ I also get 20mg of calcium, 3.72mg of iron, 85mg of potassium and 0.3mg of Vitamin C.
So, I am pretty much getting ample nutrient from a single spoon of soaked Fenugreek seeds.
How I Consume Fenugreek to Get the Maximum Health Benefits for Diabetes?
Well, there are not many ways in which you can consume fenugreek seeds.
Nonetheless, in order to keep it enjoyable, I have coined 3 ways to do so:
Soak and Chew:
My first preference is to take one tablespoon of fenugreek seeds and soak them in half a cup of water. I leave this overnight. Then, first thing in the morning, I drink the water.
Once I have drunk the water, I then move to the next step and chew the soaked seeds. These have become softer owing to the overnight water soak.
I make sure that I consume the water and seeds first thing in the morning. So, it is always to be consumed on an empty stomach.
Sprout and Chew:
The second method that I make use of while consuming my daily dose of fenugreek seeds is to sprout them. This is done by first washing the seeds in fresh water.
Thereafter, I take a clean muslin cloth and wrap the seeds in it. I place this on a clean plate. In the morning, the seeds have sprouted. They develop small tails – an indicator that they have indeed sprouted.
I then chew them. Once again, I prefer doing so first thing in the morning. This is again to be consumed on an empty stomach.
Roast and Chew:
The third way that I consume blueberries is by adding them to a pan. I light up the gas stove and then, add 2 to 3 tablespoons of ghee. I then add a few spoons of fenugreek and then, roast them on low flame.
After about 5 minutes, the fenugreek is roasted. I take this out of the pan and place it on a dry plate. I allow the roasted fenugreek seeds to cool down.
Once they have cooled, I then grind them into a smooth powder in a mixer grinder. I consume 1 tablespoon of this powder daily. I do so by mixing the powder on top of any dish or curry.
Has Fenugreek actually Helped me Control My Type 2 Diabetes?
Well, fenugreek has antibacterial, antifungal and antiulcer properties. It is also well known for being for anticancer treatment. It has improved my digestion by cleansing my liver.
So, how do the seeds help a diabetic like me?
@ Well, the high fiber content in fenugreek seeds tend to slow down my digestion process.
@ When my digestion is slow, the insulin spike after a meal is also slowed down considerably.
@ So, when the absorption of carbohydrates after a hearty meal is slowed, I tend to maintain stable blood sugar levels.
@ I have also noted that after I consume fenugreek regularly for a week or two, my fasting blood glucose levels are near perfect.
Basically, my glucose tolerance has improved considerably after I have started consuming 10 grams of fenugreek seeds daily. So, I can confidently state that this kitchen herb has worked wonders for me.
Just remember, I do drink lots of water and exercise regularly to get the best results from consuming these seeds.
Conclusive Analysis
If you are searching for the best supplements to lower blood sugar then, you have to also maintain a healthy diet. You also need to indulge in low impact exercises.
So, I personally consume lots of greens, lean proteins and drink lots of water. Lemon juice is what I drink when I feel thirsty. I also swim a lot and perform body weight exercises (instead of heavy weights).
As per my personal experience, fenugreek is a boon for maintaining optimal blood glucose levels.
Please Note: You need to use fenugreek as an effective ally to control your diabetes and NOT as a final cure.
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