Amla for diabetes: 6 ways to include Indian gooseberry in your diet

The world is facing a health crisis with metabolic disorders like diabetes affecting millions of people globally. A study in The Lancet predicted that more than 1.13 billion people could be living with diabetes by 2050 worldwide. India alone is home to over 100 million diabetics, in comparison to 70 million in 2019. Diabetes harms many parts of the body, and the way our body functions. People living with this disease are at a higher risk of other major health complications like heart attacks, stroke, kidney issues, gum diseases, nerve damage, and eye problems. However, eating a healthy diet can help keep your blood sugar levels in check, and amla is one of those foods. Here are the benefits of amla for diabetes and how you can include it in your diet.

Health Shots got in touch with nutritionist Avni Kaul to understand how to use Amla for diabetes.

What is Amla?

Amla, also known as Indian Gooseberry, is a small and round-shaped green berry that is known to have five tastes- bitter, sweet, pungent, astringent, and sour. It can balance all three doshas- Vata, Pitta, and Kapha as per Ayurveda. Indian Gooseberry has a post-digestive effect. It also contains high levels of vitamin C and antioxidants that helps you keep several diseases at bay. It can also help you manage diabetes.

Is amla good for diabetes?

Amla is believe to enhance blood glucose metabolism, lower blood sugar spikes, and prevent the accumulation of toxins in the body. It is rich in antioxidants and this nature of amla helps reduce insulin resistance in the cells while curing signs of diabetes. A study published in the Indian Journal Of Clinical Biochemistry found that Indian Gooseberry or Amla can help lower your blood sugar levels. It also supports healthy digestion and increases metabolism which keeps excess sugar from depositing in the body.

How to use amla for diabetes?

Amla is a powerhouse of nutrients and has been traditionally used in Ayurveda for its various health benefits, including its potential role in managing diabetes. Here’s a brief guide on how to use Amla for diabetes by our expert:

1. Amla juice

Extracting fresh Amla juice is a common way to incorporate it into your diabetes management routine. “Mix a small amount of Amla juice with water and consume it on an empty stomach in the morning. The high fibre content in Amla may help regulate blood sugar levels,” a recipe from our expert.

2. Amla powder

Amla is available in powdered form and can be added to your diet in various ways. Mix Amla powder with water or sprinkle it on salads, yoghurt, or other dishes. Consuming Amla powder regularly may contribute to better blood sugar control.

3. Amla supplements

“Amla supplements, such as capsules or tablets, are readily available in the market. Before incorporating any supplement into your routine, it’s essential to consult your healthcare professional to determine the appropriate dosage and ensure it doesn’t interfere with other medications,” suggests the expert.

Also Read: Beware of these side effects of having excessive amla!

4. Amla tea

Prepare Amla tea by boiling dried Amla pieces in water. This can be a pleasant and effective way to include Amla in your daily routine. You may choose to add other diabetes-friendly herbs like cinnamon for added benefits.

5. Amla and fenugreek seed mix

Fenugreek seeds are known for their potential to lower blood sugar levels. Create a mix of Amla powder and fenugreek seed powder, and consume it with water or sprinkle it on your meals. This combination may offer a synergistic effect in managing diabetes.

6. Amla pickle

“Amla pickle is a flavourful way to include this superfood in your diet. Opt for a homemade or commercially available Amla pickles with minimal added sugars. The combination of Amla and spices can enhance the taste of your meals while providing potential health benefits,” suggested nutritionist Avni Kaul.

Takeaway

While Amla is considered safe for most people, it’s crucial to consult with a healthcare professional, especially if you have diabetes or are on medication. They can provide personalised advice based on your health condition and ensure that Amla complements your overall diabetes management plan.
Amla’s high antioxidant content, including vitamin C, may contribute to its potential anti-diabetic effects. However, it is important to remember that managing diabetes involves a holistic approach, meaning you need to change your lifestyle. So, eating a balanced diet, exercising regularly, and taking medication as prescribed by a healthcare professional and a qualified dietician are vital. Amla can be a valuable addition to your diabetes management strategy, but it should not replace prescribed medical treatments.