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Methi Seeds Chutney for Diabetes, PCOS & Cholesterol

Methi Seeds or Fenugreek Seeds are a staple in Indian kitchens. They have a bitter, tangy, burnt-sugar-like taste which gives some of our dishes a unique depth of flavour. Their brilliant taste is just one of the reasons these seeds are revered in India and now globally, their health benefits. These tiny seeds are power-packed. They help manage and prevent most of the modern-day lifestyle disorders that we are trying to combat today.

I recently found a family recipe that is METHI SEEDS AT THEIR BEST (at least I think so). This recipe is the perfect balance of taste and health.

Anyone who is struggling with type 2 diabetes, PCOS, fatty liver, obesity, hypertension and more should make this recipe a daily feature in their diet.

For me, this recipe brings back some beautiful childhood memories. Growing up, Sunday breakfast used to be a really big thing. This was the one meal we would all eat together. None of what we ate was even remotely healthy, but it was a really good time for us. Bedmi Aloo was one of our favourites, making it to the table at least twice a month. And with the bedmi aloo was this underdog – methi ki launji. If you are North Indian, you probably know what I am talking about. This launji is divine. At the time, I had no idea that this family secret would be so important to what I do, and in such a big way.

methi seeds today

Today, methi seeds have emerged as a global superfood. Its extracts are used in nutraceutical products that cost over 100 USD for a month’s supply. And here in India, we get these seeds so readily, for a fraction of the cost.

These seeds are being studied extensively because of everything they have to offer. In January 2024 alone, there were over 60 articles published on the topic.

For us in India, incorporating these is simple, easy-on-the-pocket, and a seamless addition to what we are already eating. It is just about being a little bit more conscious of the way we use it.


Methi seeds contain a couple of compounds that make them the magic seed that they are. Galactomannan (a soluble fibre), Beta Glucan (this is also why oats are so popular) and “trigonelline”. These make fenugreek an essential part of our work with our clients at the clinic as well.


Diabetes: At the clinic, we often use methi seeds and actual CGM data shows a major drop in the sugar levels. There is also tons of research showing that it helps lower both fasting and post-meal sugar levels. But the thing that makes methi seeds stand out is that apart from stabilising glucose levels it also helps fix the root cause – Insulin resistance.


Cholesterol Levels: I think we have all seen someone or the other soak methi seeds overnight and eat them in the morning. Their impact on blood lipids is very well-known in Indian homes. Methi seeds reduce LDL Cholesterol (bad cholesterol) and triglyceride levels. With these 2 under control, hypertension, diabetes, pcos, fatty liver, and heart disorders, can all be managed better.


Non-Alcoholic Fatty Liver, PCOS, Hypertension & Obesity: All these disorders are directly associated with insulin resistance and overall fat metabolism in the body. Since fenugreek seeds improve those, we can be rest assured they will help with these too. Having said that, there are multiple individual studies that show a direct improvement in each of these disorders in addition to the improvement in insulin resistance.


Now let’s come to the main point of discussion – how to eat them.

The most common challenge everyone faces when it comes to methi seeds is bitterness. Eating them regularly can be an arduous journey for some.

This is where my family secret comes in handy. Methi ki Kaunji or Methi Chutney is everything you want with your everyday meals.

It is easy to make and store in batches, it makes every Indian meal so much better and it gives you the methi seeds you need to consume. Everyone wins!


Oh and your family will love it too!

Here’s the recipe I use:

Methi Chutney

This is the same Methi Chutney that is served with Aloo Bedmi and has a special place in every North Indians heart, including mine! After becoming a nutritionist and understanding the incredible health benefits methi seeds has to offer I was stunned at how scientific our traditional Indian combinations are!
Just like with Aloo Bedmi, this chutney can be added to your everyday meals to lower the glycemic index and stabilise sugar levels.
Cook Time 15 minutes
Soaking Time 6 hours
Total Time 6 hours 15 minutes
Course dinner, lunch, Side Dish
Cuisine Indian
Servings 7 days


  • 7 tsp Methi Seeds / Fenugreek Seeds
  • 7 Whole Kashmiri Chillies, Dried
  • 4 pcs Dry Mango or Amchur slices I use dried "kaachri" (wild melon), but amchur works
  • 1.5 tsp Fennel Seeds
  • 1.5 tsp Coriander Seeds
  • 2 tsp Kachi Ghani Mustard Oil
  • Salt, to taste
  • 1/2 tsp Turmeric Powder
  • 1 cup Water


  • Soak methi seeds, whole red chillies, dried mango slices/kaachri, fennel seeds and semi-ground coriander seeds in filtered water for 6-7 hours.
  • In a pressure cooker, heat some mustard oil, and add the soaked mix along with the water.
  • Add some salt and turmeric powder and let it cook for 2-3 whistles followed by simmering for a few minutes, till it becomes a thick-ish gravy.
  • Adjust for salt and chilli.
  • Store it in an airtight container and eat daily with any 1 meal.


If making this from scratch seems like a hassle, there is a ready solution in the market. 
Look for "Methi Chutney" on Amazon. You will find a dry masala-type mix. 
You can simply use this mix, but add more methi seeds at the time of soaking.
The brands I use often are "Kedara" and "NB". 
Keyword diabetes-friendly, quick recipes

You can make a batch of this and refrigerate this, it will last one person 7 days. Add a spoon of this chutney daily to your lunch or dinner to help prevent a post-meal blood sugar spike.

If you are currently working on managing your Type 2 Diabetes or putting it into remission, then I can be your partner in this. I work very closely with Diabetes and am working on eradicating this disease altogether. You can learn more about my Diabetes Reversal Program here.

You can book an exploratory call with me to understand how I work & if we are a good fit!

There are tons of health tips on my Instagram. Click here to check it out.

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