Fenugreek: A standout ingredient

With one gram of fibre in only two grams (1/2 teaspoon), fenugreek seeds are a fabulous source of cholesterol-lowering soluble fibre. Plus, the natural antioxidant compounds they contain may help counteract some of the damaging effects of diabetes.

This penetrating, pungent spice is not only a standout ingredient in strong, flavourful dishes like Indian curries, it's also proven to help tame blood sugar. In fact, fenugreek supplements are sold for that reason.
Here's why fenugreek works:

• New research suggests it has an uncanny knack for mimicking insulin, which brings down blood sugar.
• The yellowish brown seeds, which smell like celery but taste more bitter, also pack a soluble-fibre punch, and this type of fibre helps lower blood sugar.
• One study in animals even suggested that fenugreek could help prevent weight gain, in part by preventing the absorption of fat calories — a definite plus for lowering your diabetes risk.

All that makes fenugreek seeds a sweet deal.

• Fenugreek leaves are often used in traditional Indian dishes. While they're packed with healthy plant compounds, they haven't been studied as much as the seeds for their ability to lower blood sugar.
• It takes only about two grams (1/2 teaspoon) of fenugreek seeds a day to make a big difference in blood sugar.
• In one study, people with diabetes were even able to cut back on their blood sugar-lowering medications by consuming this amount.

Because of fenugreek's strong, some might say peculiar, flavour, the spice won't work with all your favourite recipes. But there are some dishes in which its flavour is a natural.

• Add ground seed to bread dough to make a spicy loaf.
• Sprinkle ground seed into eggs along with coriander, garlic, cardamom and cumin for a taste of India in your omelet.
• Stir seeds into lentil dishes. Dahl is an Indian lentil or split-pea dish that wouldn't be complete without fenugreek among the ingredients.
• Find a favourite curry recipe; fenugreek is a common ingredient, either in the curry or in Indian spice mixes.
• Use a combination of fenugreek, cinnamon, ginger and cumin as a spice rub for chicken. You could also add turmeric or celery seeds. Store the mixture in a tightly closed container in a dark, cool place.
• Make an after-dinner tisane (a tea that requires straining) using two grams (1/2 teaspoon) fenugreek seeds. Steep for five to 10 minutes in freshly boiled water, then strain and drink.

For milder flavour, roast fenugreek seeds before grinding them (a coffee bean or spice grinder works well) for recipes. Don't overcook them, or they'll turn bitter.

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