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    • cal01-December-2022 adminSana Fakir

      Methi Vegetable: Health Benefits And Healthy Recipes

    • Methi vegetable is also known as Fenugreek leaves. This fresh methi vegetable appears in the local markets, usually during winter. 

      Trigonella foenum-graecum, commonly referred to as methi (fenugreek) and a member of the Fabaceae family, is one of the earliest recognised medicinal herbs. 

      Various dishes, including daal methi, mathris, crunchy parathas, and delectable stir-fries, can be made using fragrant, savoury, and somewhat bitter methi.

      At any time of year, you can consume methi. Throughout the year, dried methi leaves and seeds are used to flavour vegetables. It is also a medication in Ayurveda to treat medical conditions like anaemia, and to maintain blood pressure, blood purification, lower cholesterol, detoxification and regulate diabetes and blood sugar. 

      Fenugreek seeds, which range in weight from 25 to 100 grams, have been shown in research by the Indian Council of Medical Research (ICMR) to help regulate blood sugar levels. Moreover, Methi is a healthy, helpful, and natural nutraceutical. All these characteristics make methi a well-known spice crop frequently utilised in diets.

      Let us dive deeper into understanding more about the methi vegetable.

      Table Of Contents

      1. What Is Methi?

      2. Nutritional Contents Of Methi

      3. Health Benefits Of Methi

      4. Healthy Recipe Suggestions Using Methi

      5. Dietitian’s Recommendations

      6. The Final Say

      7. FAQs

      What Is Methi?

      Southern Europe and Asia are the natural home of methi, an annual herb with white blooms and hard, angular, yellowish-brown seeds. A herb in the same family as soy is called methi. The leaves and seeds of methi have a strong flavour and scent. It is grown throughout the Indian subcontinent, North Africa, and the Mediterranean region. 

      Methi is used as a spice, a herb (dry leaves), and fresh leaves (vegetables), among other things (seeds). Although the methi leaves and seeds have a bitter flavour, they become less bitter when they are lightly toasted or cooked.

      Vitamins like thiamin can be found in them in reasonable amounts. People utilise its seeds, leaves, twigs, and roots as a spice, flavouring, and supplement. 

      Some studies from the ICMR and NIN suggest that methi may have various health benefits. Still, additional research is needed to confirm this.

      Nutritional Contents Of Methi

      The use of methi leaves in treating arthritis is well-known worldwide. This is because the intestines are cleaned, and the body's waste is flushed out when fenugreek leaves are consumed twice daily. In addition, leaves and seeds are very high in protein and a great source of dietary fibre.

      Some essential vitamins and nutrients in methi leaves are folic acid, thiamin, vitamins A, B6, and C, riboflavin, and niacin. Among other components, fenugreek leaves contain a sizable quantity of calcium, iron, phosphorus, and potassium. Vitamin K is also present in methi leaves. 

      Methi leaves, about 100 grams, contain:

      • Calories - 49 kcal
      • Carbohydrates - 6 g
      • Proteins - 4.4 g
      • Total Fat - 0.9 g
      • Dietary Fiber - 1.1 g
      • Calcium - 395 m
      • Iron - 1.93 m
      • Phosphorus - 51 mg
      • Copper - 0.26 mg
      • Magnesium - 59 mg
      • Vitamin A - 1%
      • Vitamin C - 5%
      • Vitamin B2 - 0.28 mg

      Health Benefits Of Methi

      Methi contains large amounts of trigonelline, lysine, and l-tryptophan. In addition, the seeds also have a sizable portion of saponins and fibre, which is a factor in many of methi's health benefits. The following are some of the health advantages and conditions for which the methi has historically been utilised.

      1. Helps With Weight Loss

      Fenugreek aids in weight loss along with a healthy diet and exercise. This herb's temporary energy boost, decreased satiety, and potential changes to carbohydrate metabolism all work together to support weight loss.

      2. Reduces Cholesterol

      Methi has saponins that lessen how much cholesterol the body absorbs from fatty diets. According to specific research, saponins may also aid in lowering total and LDL or bad cholesterol production in the body. 

      3. Controls Diabetes And Blood Sugar

      A strange amino acid (4HO-Ile), which has only been discovered in methi thus far, may have anti-diabetic characteristics by improving insulin production under hyperglycemic conditions and increasing insulin sensitivity.

      Researchers at the University of Medical Science have highlighted the potential of 4HO-Ile as an addition to diabetic treatment for type 1 and type 2 diabetes. It is one of the top 10 foods to manage diabetes.

      4. Enhances Breast Milk Production

      Since ancient times, methi has been utilised as a herbal galactagogue or herb that promotes milk production. Methi has historically been used by moms to stimulate breast milk production.

      5. Aids Digestion

      Methi is a potent cure for heartburn or acid reflux because fenugreek seeds' mucilage is believed to soothe gastrointestinal irritation and coat the stomach and intestinal lining.

      Healthy Recipe Suggestions Using Methi

      1. Methi Roti Or Paratha

      This approach is one of the finest ways to consume more methi leaves. The use of fresh methi leaves improves both flavour and taste. You can also use kasoori methi or fresh methi leaves when kneading the dough. 

      Wheat flour, green chillies, freshly grated ginger or ginger paste, recently chopped methi leaves, and a little water are required to produce the dough. You can also incorporate 1-2 teaspoons of curd while kneading the dough to improve the flavour. 

      Remember to season the flour to taste with salt and red chilli powder. Make roti or parathas with ghee using some dry flour once the dough has been made. Serve with pickles or curd.

      2. Methi Ka Saag

      This is one of the most intriguing recipes you can make with fenugreek leaves. Similar to Palak or Sarson Ka Saag, this dish is created entirely from methi leaves and is well known to be beneficial for diabetes patients. 

      This wonderful Saag recipe calls for fresh methi leaves, ginger-garlic-green chilli paste, tomato, onion, and real North Indian spices. Because it improves the flavour, mustard oil is used to prepare this meal. It pairs well with missi roti or plain roti.

      3. Methi Paneer

      Both dried and curry versions of this delicacy are available. If you make the curry, you will also need paneer, onions, tomatoes, ginger-garlic paste, green chilli paste, and a variety of other spices. Along with kasoori methi, you can add milk and cashew paste to enhance the flavour.

      4. Methi Chicken

      Methi Chicken is an easy dish to make at home that is both tasty and healthy. Some folks add kasoori methi or fresh fenugreek leaves when preparing this dish. 

      This meal, also known as methi murgh, is made with chicken, freshly cut fenugreek leaves, onion-tomato paste, ginger-garlic-green chilli paste, red chilli powder, coriander powder, salt, and fresh methi.

      5. Methi Chutney

      This South Indian-style chutney is made with fresh methi leaves, jaggery, tamarind, garlic, red chillies, salt and other spices. This chutney pairs well with roti, parathas, plain rice, and even idli. It has a flavour that is sweet and tangy.

      6. Methi Salad

      Methi leaves can be cooked in a bit of oil with some onion. Then, add spices, jaggery, diced tomatoes, and lemon to enhance the flavour.

      7. Methi Soup

      You may warm up your winter evenings with methi soup. Fresh fenugreek leaves, tomatoes, onions, and crushed pepper can all be used to make it.

      Dietitian’s Recommendation 

      Methi leaves are low in calories and abundant in soluble fibre. Because these leaves tend to make individuals feel satiated for longer, it is ideal for dieters or people limiting their calorie consumption. 

      You can minimise the signs of heartburn in addition to feeling whole. In one ICMR investigation, the effects of methi were compared to those of antacid medications. Therefore, methi will generally help you keep your health.

                                                                      -Dietitian Akshata Gandevikar

      The Final Say

      One of the oldest medicinal plants, fenugreek leaves have been used for a wide range of things for a very long time. The entire plant fenugreek has therapeutic properties. 

      It is famous all over the world as a culinary herb. The seeds have flavouring properties as well. The brilliantly green leaves can be used to make various nutritious recipes.

      Including methi vegetables in your diet can help you reap miraculous health benefits.

      FAQs

      1. How can methi be used on hair?

      Before taking a bath, the scalp can be massaged with a methi leaf paste. It treats dandruff, promotes hair development, maintains natural colour, and keeps hair smooth.

      2. Can women who are pregnant use methi?

      Fenugreek use during pregnancy should be avoided as it may result in abortion. Additionally, it is linked to birth abnormalities in the progeny. Fenugreek should therefore be avoided entirely while pregnant. Before utilising her while pregnant, it is preferable to speak with a healthcare professional.

      3. Which is better, methi or palak?

      The number of nutrients in spinach and fenugreek leaves is almost equivalent. Fenugreek is preferable if you are concerned with protein. Still, spinach is better if you are watching your calorie intake.

      4. Does fenugreek leaves benefit thyroid health?

      Although there is no known contraindication for fenugreek leaves, it is preferable to only eat a small amount of them because fenugreek seeds are known to interfere with thyroid medication.

      5. Can fenugreek be dangerous in excess?

      Diarrhoea, nausea, and other digestive tract symptoms, as well as headaches and dizziness, are possible fenugreek side effects. A dangerous drop in blood sugar may result in high doses. Some people may get adverse responses from fenugreek.

      6. Does fenugreek boost haemoglobin levels?

      It is safe to take fenugreek seeds as a dietary supplement every day. Raising blood haemoglobin with simple methods has positive consequences. This may also aid in preventing and treating anaemia and maintaining a longer, healthier life.

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