​4 foods to combine with fenugreek seeds to regulate blood sugar​

Seeds are the superfoods that help build metabolism and also help build overall strength of the body. And in recent times, soaked seeds have made their way into the daily routine of many of us. One such seed that has immense potential is fenugreek seeds or methi seeds. These seeds have been traditionally used for their medicinal properties, especially in managing blood sugar levels. Rich in soluble fiber, they slow down the absorption of carbohydrates in the digestive tract, helping prevent sudden spikes in glucose after meals. Also, they contain compounds like 4-hydroxyisoleucine that can improve insulin sensitivity and support the body’s natural glucose regulation. As per experts, regular consumption of these seeds, whether soaked in water or added to meals can help in many ways. According to a study titled Effect of Fenugreek on Hyperglycemia: A Systematic Review and Meta-Analysis, it has been mentioned that seeds of this plant may have an anti-diabetic effect by lowering fasting blood sugar levels and improving glucose tolerance. It’s also known to boost lactation in nursing mothers and improve hormonal balance. Fenugreek seeds can help lower cholesterol, reduce inflammation, and support heart health. Here we have curated a list of four foods that can be combined with fenugreek seeds to regulate blood sugar naturally. Scroll down to read the details.

It pairs well with soaked methi and adding a pinch of cinnamon powder in warm water may help improve insulin sensitivity and stabilize glucose levels too. It is also said that cinnamon helps regulate blood sugar levels, preventing mid-morning energy crashes or sugar cravings. The study titled Cinnamon Use in Type 2 Diabetes: An Updated Systematic Review and Meta-Analysis by PMC, states that consumption of cinnamon is associated with a statistically significant decrease in levels of fasting plasma glucose, total cholesterol, LDL-C, and triglyceride levels, and an increase in HDL-C levels.
How to consume: Soak methi seeds in water overnight and before drinking it in morning, add a pinch of cinnamon to it.

Also known as Indian Gooseberry, it is a rich source of vitamin C and antioxidants that help enhance pancreatic function and support glucose metabolism. According to a study titled The impact of Emblica Officinalis (Amla) on lipid profile, glucose, and C-reactive protein, it was found that amla supplementation exerts a beneficial effect on lipid profile as well as glucose and CRP concentrations in adults. Moreover, the Amla supplement was more effective in doses of >1 g/d.
How to consume: Mix methi seed powder with fresh amla juice and drink it fresh. One can also add a pinch of powder on top of fresh chunks along with black salt and consume it in the morning.

It is said that the fiber-rich combo slows sugar absorption and curbs post-meal spikes too. If we go by the study titled The effect of a split portion of flaxseed on 24-h blood glucose response, it was found that adding flaxseed to a daily diet produced a lower glucose profile over 24 h in a free-living context compared to the control muffins. The results of this study demonstrated that flaxseed muffins given three times a day were effective at lowering and maintaining blood glucose levels over 24 h, compared to the control muffins and that both flaxseed treatments resulted in a lower blood glucose iAUC during the night. Regular consumption of flaxseeds can also help control blood sugar, support weight management, and keep skin and hair healthy.
How to consume: One can add powdered methi and flaxseeds to smoothies or atta (flour mix) for making pancakes or muffins.

As per experts, curcumin in turmeric reduces inflammation and improves insulin action. According to a study titled Curcumin and Diabetes: A Systematic Review, curcumin could favorably affect most of the leading aspects of diabetes, including insulin resistance, hyperglycemia, hyperlipidemia, and islet apoptosis and necrosis. In addition, curcumin could prevent the deleterious complications of diabetes.
How to consume:

It is suggested that one can combine methi seeds with turmeric and warm milk or water for added benefits. One can add them to curries as well for effective results, supporting digestion, reducing inflammation, regulating blood sugar, and enhancing overall metabolic health naturally. Regular consumption may also help improve appetite, support liver function, and promote heart health. Incorporating this combination into daily routines, such as morning beverages or evening meals, can provide a gentle, natural boost to immunity and energy levels while complementing a balanced diet and healthy lifestyle.

All Images Courtesy: istock
Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.