Is Amla (Gooseberry) Good for Diabetes?

The picture of the Indian gooseberry or amla being sold on a thela with some spicy masala and rock salt conjures up wonderful childhood memories, doesn’t it?

Whether it is running to have a few of these tangy amlas with your friends or assisting your grandmother and mother in preparing amla pickle or the murabba, amla finds itself deeply rooted in Indian culture.

A nutrient-packed fruit, the amla is consumed for its many health benefits. 

If you are reading this and are living with diabetes, you may have thought – is amla for diabetes a good option? Well, let’s find out about amla and diabetes!

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Nutritional Value of Amla

To understand more about the benefits of Indian gooseberry for diabetes, it is helpful to know more about the nutrients present in it [According to IFCT 2017]

While amla is an excellent source of vitamin C (a strong antioxidant), it also contains polyphenols, flavonoids, and tannins known to have strong antioxidant properties.

Glycemic Index (GI) of Amla

The glycemic index (GI) of amla is 15. This makes it a low-GI fruit that does not increase blood sugar levels, making it a diabetes-friendly fruit.

Benefits of Amla for Diabetes

If you are wondering ‘is amla good for diabetes?’ here are some benefits of the fruit:

• Due to its low GI, it does not increase blood sugar levels
• Few studies show that amla improves HDL (good) cholesterol and reduces LDL (bad) cholesterol in people with diabetes
• Plant compounds like tannins, polyphenols, terpenes and flavonoids have strong antioxidant properties that show antidiabetic properties.

How Much Amla Can I Eat When I Have Diabetes?

Though amla is said to have anti-diabetic properties, there are limited studies on the same. However, people with diabetes can consume the fruit safely. If in doubt, always consult your dietician about the right quantity of amla for you. 

How to Incorporate Amla into Your Diet?

While you can enjoy amla freshly cut, you can also use it to prepare delicious recipes. Here’s how you can add amla to your diet:

1. Amla chutney

Ingredients:

• Amla: ½ cup
• Chopped coriander: 1 cup
• Green chillies: 2 to 4
• Hing: a pinch
• Salt: As per taste

Procedure:

Add coriander, chopped amla, green chilies, and hing to a mixer and grind to a choppy consistency. Add salt as per taste and serve with meals.

2. Amla-carrot juice for Diabetes

Ingredients:

• Amla: 1 to 2 pieces
• Chopped carrots: 2
• Chopped beetroot: 1

Procedure:

Add amla, carrot, and beetroot juice to a juicer. Strain the juice and add salt as per your taste. 

3. Amla rice

Ingredients:

• Cooked rice: 2 cups
• Oil: 2 tablespoons
• Mustard seeds: 2 teaspoons
• Urad dal: 2 teaspoon
• Curry leaves: 1 sprig
• Turmeric powder: ¼ teaspoon
• Roasted peanuts: 2 tablespoons
• Salt: To taste
• Amla: 10 amla
• Dry red chilli: 4 
• Methi powder: 1 teaspoon

Procedure:

• Wash the amla, dry them well with a towel, and cut them into 2-inch pieces.
• Blend the dry red chilies with amla until it forms a thick paste. Do not add water while doing so.
• In a pan, heat oil and add mustard seeds. Once they crackle, add urad dal and roast until light brown.
• Add curry leaves and turmeric to the pan and saute for a few seconds.
• Add peanuts and roast them for a few minutes.
• Add the amla-red chilli paste to the pan and combine all the ingredients well. Stir well for another 10 minutes on low flame till the raw flavour of the amla goes away.
• Add in roasted methi powder, rice and salt (as per taste) and combine well.
• Cover the pan and allow it to simmer at low heat for a couple of minutes.
• Turn off the heat and allow the mixture to rest for 5 minutes.
• Serve hot with curd or raita.

Amla: Dos and Don’ts

Dos

• Consume amla in moderation to enjoy its health benefits.

Don’ts

• Avoid adding sugar: When adding amla to your diet, avoid using it to prepare amle ka murabba and amla candy that contain added sugars.
• Avoid adding salt: Due to its acidic nature, amla is commonly used to prepare pickles or consumed with salt and chat masala. Adding salt may not be a good idea for people with heart conditions and chronic diseases like diabetes.

FitterTake

While amla conjures beautiful childhood memories, this tiny fruit is loaded with nutrients like vitamins, minerals, and strong antioxidants. The low GI of amla makes it a good food for people with diabetes.

Besides its anti-diabetic effect, amla has several other benefits. It is, however, important to note that while amla is good for including a diabetes diet, it cannot be used as a replacement for a healthy diet and lifestyle required to bring blood sugar levels under control.

If you want to sign up for Fitterfly’s Diabetes Prime Program, join us here. You can also simply give us a missed call at 08069450746, and we will reach out to you.

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