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Fenugreek For Blood Sugar and Weight Loss Management |
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Fenugreek For Blood Sugar and Weight Loss Management
by Jocey Mathern, R.D.
Fenugreek (Trigonella foenum-graecum), has
been receiving more and more attention for
its health properties, many of which are related
to its high galactomannan (a specific type of
soluble fiber) content. Clinical studies support
fenugreek galactomannan for blood sugar
health and for lowering the glycemic index.
But fenugreek also offers other health benefits,
including the potential for weight loss.
Until recently, the use of fenugreek as an
herbal supplement has been limited for a few
key reasons. Like garlic, fenugreek has a strong
aroma and when eaten, can produce a residual
body odor. In addition, large amounts of fenugreek
may need to be consumed to achieve
desired health benefits, making it inconvenient
to take in supplement form. Raw material
manufacturers have recognized these drawbacks
and are introducing fenugreek ingredients
that are more concentrated and
deodorized. For example, FenuLife® is a
patented fenugreek extract that is three times
more concentrated in galactomannan than
whole fenugreek seeds. FenuLife is also odorless,
so it will not leave a residual body odor.
Fenugreek has been studied for its effects
on blood sugar health. The galactomannan
in fenugreek swells or increases in viscosity
when consumed. The viscosity created in the
stomach slows gastric emptying and thickens
intestinal contents. As a result, the absorption
of glucose is delayed, which leads to a decrease
in blood sugar spikes following a meal. Instead,
blood sugar absorption is more balanced. So
essentially, fenugreek can lower the glycemic
response to meals.
A recent study in Canada tested the effect
of a standardized fenugreek extract, FenuLife, on
glycemic response. Ten healthy subjects were
given a glucose solution with several different
doses of FenuLife. There is often confusion
among health care professionals about how to
distinguish the value of various types of soluble
fiber for blood sugar reduction. Therefore,
psyllium husk powder and oat bran concentrate
were also studied to see how they compared
to a fenugreek extract. The results
showed that small doses of the fenugreek
extract lowered the glycemic response. Similar
quantities of psyllium husk powder or oat bran
concentrate did not show an effect.
Another study in Japan tested the effect of
the same fenugreek extract—FenuLife—on
blood glucose in type II diabetics over eight
weeks. One group of subjects was given a
placebo for four weeks and then switched to
FenuLife for the next four weeks. Results
showed that four grams of FenuLife, divided
into three doses per day, reduced fasting blood
sugar levels compared to the placebo. Another
group of subjects were given four grams of
FenuLife a day, for the first four weeks, which
was shown to lower blood sugar levels.
However, these subjects were then given a
reduced dose of FenuLife (two grams) for the
next four weeks. The reduced intake of
FenuLife (two grams) was shown to maintain
the improved serum glucose levels.
In addition to effects on blood sugar, fenugreek
galactomannan has the potential to promote
weight loss by producing feelings of
fullness or satiety. The slowed gastric emptying
associated with galactomannan can create a
feeling of fullness in the stomach, which can
suppress appetite. Delayed absorption of glucose
can reduce the glycemic index of food
consumed. Low glycemic index meals have
been associated with feelings of satiety in several
studies. Individuals consuming low
glycemic index versus high glycemic index
meals feel full for longer periods of time—promoting
decreased intake after a meal. This suggests
that the galactomannan content of
fenugreek can aid in compliance to weight loss
diets by promoting better control of food
intake. TH
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