Diabetes is one of the most common lifestyle health disorders that has become a hazard to most people in recent years. It is due to excessive blood sugar levels , insufficient insulin synthesis, or the body’s cells not responding appropriately to insulin.
It is not curable, but it can be successfully managed by eating right, engaging in workouts and physical activities, and maintaining a fit and active lifestyle.
Apart from medicines, nutrition plays a vital role in managing diabetes. The Indian gooseberry, or amla, is one fruit that is indeed a superfood. It can play an essential role in diabetes management.
The translucent green fruit, named after the Sanskrit term ‘Amalaki,’ means “nectar of life,”. It can protect you from various disorders.
The conditions range from the common cold, cancer, infertility and traditional and alternative diabetic therapies. Also, amla is excellent for general health, skin and hair texture.
Amla for Diabetes – How Does it Help With Blood Sugar Control?
Amla, scientifically known as Emblica Officinalis, has been celebrated in Ayurveda. Each part of the plant is useful.. But the fruit is the hero due to the presence of active chemicals.
Amla is high in fibre and low in calories. So you can incorporate a reasonable portion into your diet. It is beneficial for weight management since a healthy body weight helps maintain blood sugar levels better.
Read more: Amla – Benefits, Nutrition, Uses and Recipes
In addition, amla is high in both soluble and insoluble dietary fibre. As a result, it inhibits sugar absorption into the system and reduces blood sugar spikes.
According to a study, dietary fibre from fruits can help stabilise blood sugar levels. In addition, it can lower blood pressure and cholesterol. As a fallout, it reduces the risk of chronic illnesses such as malignancies, heart disease, type 2 diabetes, and obesity.
Amla includes chromium, a mineral that aids in carbohydrate metabolism and makes the body more receptive to insulin. Therefore, it helps maintain blood sugar levels stable. In addition, it contains a high concentration of antioxidants, which are incredibly vital for your body.
Our body cannot create antioxidants on its own. So it is critical to obtain antioxidants through diet alone, as they quench free radicals in the blood. These are reactive substances that cause cell damage and oxidative stress. According to one study, oxidative stress can lead to various diseases and premature ageing.
Amla contains chlorogenic acid, which may decrease glucose absorption. In addition, it may assist in reducing blood sugar levels after starchy meals. As a result, amla is a must-have fruit for people with diabetes. Proper usage can ensure blood sugar levels stay controlled.
Benefits of Amla for People with Type 1 and Type 2 Diabetes
1. High in Antioxidants
According to one study, amla is the king of antioxidants in the entire food group, including vitamin C, tiny levels of vitamin E, and phytonutrients. Vitamin C is a powerful antioxidant that protects against oxidative damage, which causes blood sugar levels to rise.
According to a study, it is responsible for around 70% of its antioxidant activity. Likewise, antioxidant-rich diets lower the risk of cancer, heart disease, type 2 diabetes, ageing, and degenerative brain illness.
2. Increases HDL and Reduces LDL
HDL is healthy cholesterol, whereas LDL is considered harmful cholesterol. Amla’s high vitamin C and fibre content can boost HDL, while decreasing LDL and total cholesterol levels.
According to a study, antioxidants promote heart health by reducing the oxidation of LDL (bad) cholesterol in your blood.
3. Lowers Triglyceride Levels
Amla benefits for diabetes include an increase in HDL synthesis. In addition, it lowers triglyceride levels in the plasma.
High triglyceride levels can lead to insulin resistance, obesity, and an increased risk of heart disease.
4. Enhances Insulin Response
Amla is high in chromium, a mineral that aids in carbohydrate metabolism. As a result, it increases the body’s sensitivity to insulin, which is responsible for controlling blood sugar levels.
5. Reduces Sorbitol
People with diabetes benefit from sugar alcohols such as sorbitol, mannitol, and xylitol. However, taking these artificial sweeteners in significant quantities might cause blood sugar levels to increase.
In addition, in type 1 diabetes patients, sorbitol can worsen diabetic consequences such as neuropathy, retinopathy, and kidney damage. In such instances, amla is a simple home treatment for people with diabetes that reduces sorbitol levels.
6. Amla Boosts Immunity
The antibacterial and astringent qualities of amla help improve the immune system. Unfortunately, many health problems, including cancer, are caused by oxidative damage.
It occurs when body cells consume oxygen and produce toxic byproducts known as free radicals. Amla is a potent antioxidant that can help prevent oxidation and protect the cell.
The HealthifyMe Note
Gooseberries are rich in vitamins, minerals, and antioxidants and are low in calories. Many of these berries’ components provide considerable health advantages. These include lower blood sugar, cholesterol, and blood pressure levels and a lower risk of cancer, diabetes, heart disease, and age-related cognitive disorders. Amla is a safe fruit to use for diabetes management. In addition to increasing glycemic control, it may aid in managing diabetes for your overall health.
Ways to Use Amla to Regulate Blood Sugar Levels
Amla, also known as Indian gooseberry, is a tart fruit that may be too tangy for you. However, there are numerous methods to incorporate this into your diabetic diet. Here are a few simple techniques to include amla into your daily routine.
Eat it Raw
It is the simplest way to consume amla. To control your blood sugar levels, consume one amla daily.
If the taste is excessively sour, drink a glass of water immediately after eating this fruit. The sweet aftertaste that this leaves in your mouth will wow you.
Season Your Salads and Veggies With Amla
It is an excellent way to get this fruit into your diet. First, deseed and grind some amla. Then, the pulp can be dried and stored. Amla powder is another way to ingest the fruit.
It can be combined with lime juice or just with water. Add a little to your salads and veggies to get a tart flavour. You may also use it to impart a tangy taste to curries.
Get some fresh amla, deseed it, and then blend it to get the pulp. Squeeze the pulp to obtain the juice. Only 5 to 10 mL per day is required to keep blood sugar levels under control.
Take this amla juice on an empty stomach every day, and you will be shocked at the outcomes. Having this daily can also help you maintain your weight.
Amla Recipe for Diabetics
- Chopped amla (with the seed removed): ½ cup
- Ginger: A small slice
- Water: ½ cup
- Black salt: 1 tsp
- Lemon Juice: ½ tsp
- Combine the chopped amla, water, and ginger in a blender.
- Strain the mixtureinto the glass. Squeeze lemon juice and season with black salt to taste. Serve.
Diabetes Management Like a Pro: The HealthifyMe Way
Maintaining a healthy blood sugar level is the primary emphasis of diabetes management. When adding new food to a diabetic diet, whether amla or another, continuous assessment of its effect on blood sugar levels is important.
Monitoring your blood sugar levels is always necessary, which you can easily accomplish with HealthifyPro. It includes a continuous glucose monitor (CGM) that allows you to check your blood sugar levels.
The subscription plan offers weight loss beneficial to obese/overweight people irrespective of diabetic or not.
Speaking with your diabetes educator or highly qualified dietitian is essential to understand the influence of meals and nutrients on glucose levels.
Choose HealthifyPRO 2.0 and get access to customised diet charts based on your reaction to various meals. The health coaches assist you in developing a daily meal plan that considers your dietary preferences, allergies, level of physical activity, and lifestyle choices to optimise your health outcomes.
Ayurveda has emphasised the relevance of amla for its diverse characteristics from ancient times. People with diabetes can benefit from incorporating fresh amla into their diet.
You may include amla in various forms like, the fruit as it is, incorporating it into smoothies or juices, or extracting its juice and consuming..
Amla benefits both Type 1 and Type 2 diabetics by lowering high blood glucose levels and preventing toxic accumulation in the body. In addition, amla is a fantastic, healthy fruit to incorporate into your diet as a snack or tasty addition to meals for better diabetes management.
Frequently Asked Questions (FAQs)
Q. How much amla should a diabetic take?
A- Depending on the severity of diabetes, a person with diabetes can consume one or two amlas daily. The fruit can be consumed raw or juiced. Amla is an excellent addition to controlling blood sugar levels. However, it is always advisable to see a doctor before consuming it.
Q. Can diabetics drink amla juice?
A. Yes, if you have diabetes, you can drink amla juice without adding sugar. According to one study, amla has anti-diabetic properties. Also, it increases blood glucose metabolism, lowers blood sugar levels, and avoids toxin buildup. In addition, its antioxidant-rich composition decreases cell insulin resistance and aids in treating diabetes symptoms.
Q. Does amla increase blood pressure?
A. No, on the contrary, amla lowers blood pressure; the antioxidants and high potassium levels in amla aid in blood pressure reduction.
Q. What is the right time to eat amla?
A. Early morning on an empty stomach is the optimum time to consume amla. Not just cleansing the colon, it also eliminates toxins from the body and is a good source of natural Vitamin C.
Q. Does amla cause kidney problems?
A. Amla is high in numerous B vitamins, including Vitamin B6, which lessens the incidence of kidney stone formation. Additionally, it is abundant in antioxidants. Therefore, it may promote kidney health and aid in maintaining good kidney function.
Q. Does amla cause liver damage?
Eating amla is extremely good for the liver. It removes toxins from the body and keeps the liver healthy. Amla also helps to lower hyperlipidemia and metabolic syndrome. It is also the best choice for persons with fatty livers because it reduces the chance of liver failure.
It is important to note that although amla is very beneficial, overconsumption of any food is not advisable. Hence it is important to take advice from a qualified nutritionist before incorporating any changes in diet.
The Supporting Reference
1. Fuller S, Beck E, Salman H, Tapsell L. New Horizons for the Study of Dietary Fiber and Health: A Review. Plant Foods Hum Nutr. 2016 Mar;71(1):1-12. doi: 10.1007/s11130-016-0529-6. PMID: 26847187. https://pubmed.ncbi.nlm.nih.gov/26847187/
2. Liguori I, Russo G, Curcio F, Bulli G, Aran L, Della-Morte D, Gargiulo G, Testa G, Cacciatore F, Bonaduce D, Abete P. Oxidative stress, ageing, and diseases. Clin Interv Aging. 2018 Apr 26;13:757-772. doi: 10.2147/CIA.S158513. PMID: 29731617; PMCID: PMC5927356. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5927356/
3. Orsavová J, Hlaváčová I, Mlček J, Snopek L, Mišurcová L. Contribution of phenolic compounds, ascorbic acid and vitamin E to the antioxidant activity of currant (Ribes L.) and gooseberry (Ribes uva-crispa L.) fruits. Food Chem. 2019 June 30;284:323-333. Doi: 10.1016/j.foodchem.2019.01.072. Epub 2019 Jan 20. PMID: 30744864. https://pubmed.ncbi.nlm.nih.gov/30744864/
4. Scartezzini, Paolo & Antognoni, Fabiana & Raggi, MA & Poli, Ferruccio & Sabbioni, C. (2006). Vitamin C content and antioxidant activity of the fruit and the Ayurvedic preparation of Emblica Officinalis Gaertn. Journal of Ethnopharmacology. 104. 113-8. 10.1016/j.jep.2005.08.065.https://www.researchgate.net/publication/7540788_Vitamin_C_content_and_antioxidant_activity_of_the_fruit_and_of_the_Ayurvedic_preparation_of_Emblica_officinalis_Gaertn
5. Zhang PY, Xu X, Li XC. Cardiovascular diseases: oxidative damage and antioxidant protection. Eur Rev Med Pharmacol Sci. 2014 Oct;18(20):3091-6. PMID: 25392110. https://pubmed.ncbi.nlm.nih.gov/25392110/
6. D’souza JJ, D’souza PP, Fazal F, Kumar A, Bhat HP, Baliga MS. Anti-diabetic effects of the Indian indigenous fruit Emblica Officinalis Gaertn: active constituents and modes of action. Food Funct. 2014 Apr;5(4):635-44. doi: 10.1039/c3fo60366k. PMID: 24577384. https://pubmed.ncbi.nlm.nih.gov/24577384/
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