Amla, also known as Indian gooseberry, is a small, green fruit that has been revered in Ayurvedic medicine for centuries due to its numerous health benefits.
Amla is beneficial for diabetes management due to its high vitamin C content, which acts as a potent antioxidant, helping to reduce oxidative stress and inflammation. It also contains polyphenols and other bioactive compounds that can improve insulin sensitivity and regulate blood sugar levels. Amla is low in calories, which can be good for people trying to manage their weight along with diabetes.
Some studies show that amla might have things that can help with diabetes. This makes amla a good choice for people managing diabetes. Amla can not only help with blood sugar but also make you healthier because it's full of good nutrients.
Nutritional content of Amla
Amla, also known as the Indian gooseberry, is a powerhouse of nutrients that can be highly beneficial for managing diabetes. This superfood is packed with essential vitamins and minerals that play a crucial role in regulating blood sugar levels.
Nutrient |
Amount per 100g |
|---|---|
Calories |
44 kcal |
Carbohydrates |
10.2 g |
Dietary Fiber |
4.3 g |
Sugars |
4.4 g |
Protein |
0.9 g |
Fat |
0.6 g |
Vitamin C |
27.7 mg |
Vitamin A |
290 IU |
Vitamin E |
0.6 mg |
Vitamin K |
14.8 mcg |
Thiamine (Vitamin B1) |
0.03 mg |
Riboflavin (Vitamin B2) |
0.03 mg |
Niacin (Vitamin B3) |
0.3 mg |
Vitamin B6 |
0.1 mg |
Folate (Vitamin B9) |
6 mcg |
Pantothenic Acid (Vitamin B5) |
0.3 mg |
Calcium |
25 mg |
Iron |
0.6 mg |
Magnesium |
10 mg |
Phosphorus |
27 mg |
Potassium |
198 mg |
Sodium |
1 mg |
Zinc |
0.1 mg |
Copper |
0.1 mg |
Manganese |
0.5 mg |
Amla is highly nutritious and packed with essential vitamins, minerals, and antioxidants, making it a valuable addition to a healthy diet.
Research and Studies on Amla and Diabetes
Research on Amla (Indian Gooseberry) and its potential effects on diabetes has shown promising results. Here are some key findings from studies:
Effect on Blood Sugar Levels: A study in the "Journal of Medicinal Food" in 2011 looked at how Amla fruit extract affects blood sugar and fat levels in people with type 2 diabetes. The study found that taking Amla helped lower blood sugar levels before and after meals compared to taking a fake pill, showing it might help lower blood sugar levels.Another study in the "Journal of Ethnopharmacology" in 2013 reviewed how Amla extract affected sugar levels in diabetic rats. The findings showed that Amla helped reduce blood sugar levels and made insulin work better compared to rats that did not receive Amla.
Antioxidant and Anti-inflammatory Properties: Amla is full of good stuff like vitamin C and polyphenols, which can fight inflammation and damage caused by harmful substances in the body. Chronic inflammation and stress can make diabetes worse, and the antioxidants and anti-inflammatory properties of Amla might help prevent diabetes-related problems.A study in the "Journal of Medicinal Food" in 2015 studied how Amla fruit extract's antioxidants and antidiabetic effects helped diabetic rats. The results suggested that Amla helped lower blood sugar levels and boosted enzymes that fight damage, offering potential help in managing diabetes.
Lipid-lowering Effects: Many people with diabetes have high levels of unhealthy fats, which can harm the heart. Amla might be able to improve fat levels in people with diabetes.A study in "Diabetes, Metabolic Syndrome and Obesity: Targets and Therapy" in 2013 checked the impact of Amla fruit extract on fat levels in people with type 2 diabetes. The study showed that using Amla helped decrease total cholesterol, bad LDL cholesterol, and triglyceride levels, and increased good HDL cholesterol levels, compared to not using Amla.
Hepatoprotective Effects: Having diabetes can put the liver at risk, but Amla might be able to protect it from harm. A study in "Evidence-Based Complementary and Alternative Medicine" in 2012 studied how Amla extract helped diabetic rats' livers. The results suggested that Amla helped improve liver function and reduce signs of liver damage compared to rats that didn't get Amla.
How to consume Amla for Diabetes
Incorporate amla into your diet for managing diabetes.
Consume fresh amla berries daily with salt or chili powder.
Drink amla juice for high vitamin C content and diabetes benefits.
Use powdered amla in meals or smoothies for nutrients without tart taste.
Add amla powder to yogurt, oatmeal, or homemade energy bars.
Include dried amla in trail mix or as a snack for benefits.
Experiment with different ways to enjoy amla in meals.
Bottom Line
Amla, also known as the Indian gooseberry, has been a subject of interest in relation to its potential benefits for diabetes management. Throughout this blog, we have explored the nutritional content of amla, research studies on amla and diabetes, as well as how to consume amla for diabetes effectively.
In conclusion, based on the information presented, amla shows promise as a natural remedy for diabetes. The consumption of amla, whether in its raw form, juice, or supplement, can potentially aid in glucose control and overall well-being for diabetic individuals. While more research is needed to fully understand the extent of amla's benefits, it can be considered a beneficial addition to a diabetes management plan.
This Blog post is an initiative by DiabeSmart, to provide accurate and Nutritionist / Doctor approved information related to Diabetes. DiabeSmart is India's first Food brand designed specifically for Diabetics, that has been clinically tested on Diabetics and Pre-Diabetics to deliver 55% - 70% lower Sugar spikes. DiabeSmart is part of Lo! Foods - India's leading brand for Everyday Functional Health foods.
