Indian Gooseberry, or Amla, is a highly nutritious food with many health benefits. For those with diabetes, its high vitamin C and antioxidant content can be especially beneficial. Amla is considered a superfood and can be easily incorporated into one’s diet through various methods, such as juices, chutneys, pickles, or powder. In this article, we will explore how Amla can assist in managing diabetes and provide some simple recipes to incorporate into your diet.
Diabetes is a widespread issue that affects many people globally, but it is heartening to see that awareness is growing. Individuals with prediabetes are discovering ways to improve their health and delay or avoid the onset of diabetes. One of the effective ways to enhance insulin sensitivity is by consuming suitable foods. Certain foods contain natural benefits that can help manage blood sugar and also improve the body’s insulin sensitivity. Amla is one such wonder food highly beneficial for people with diabetes and prediabetes.
Why is amla good for Diabetes?
Amla’s medicinal value in preventing diabetes has been known since old times. Several Ayurveda formulations contain amla, and ancient medicine systems, including Ayurveda and TCM, have extensively used amla in their prescribed diets.
- Amla is rich in vitamin C and antioxidants, such as ascorbic acid, tannins, and polyphenols. These beneficial compounds help reduce oxidative stress and inflammation in the body, which are linked to diabetes.
- Amla also contains anti-diabetic properties that help regulate blood sugar levels and improve insulin sensitivity.
- High blood sugar may cause various skin problems, and amla contains nutrients which can improve skin health in people with diabetes.
- Additionally, this unassuming fruit boosts the immune system and lowers oxidative stress by strengthening the gut microbiome.
- Amla also aids in eliminating toxins from the body and supports cellular metabolism, which can be especially beneficial for those dealing with diabetes.
At first, consuming amla on a regular basis may not cause a significant change in blood sugar levels. But over time, it can help manage the complications related to diabetes.
How can you include amla in your diet?
As previously stated, amla can be consumed in multiple ways, such as in raw form, as juice, or in recipes like Amla pickle, Amla chutney, or Amla candy to manage diabetes. Including moderate amounts of amla in your diet is safe and hence will not cause harm.
However, if you are taking diabetic medications, it is crucial to speak with your doctor before adding amla to your diet. Additionally, taking Amla supplements should only be done under the guidance of an expert.
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Amla recipes for people with diabetes
Though the following amla recipes are beneficial for people with diabetes or prediabetes, anyone can also enjoy them. So here we go!
Amla buttermilk
Amla buttermilk is a refreshing recipe beneficial for people with diabetes.
Ingredients:
- 4-5 fresh amla, deseeded
- 1/2 cup washed and cut coriander leaves
- 1/2 cup cucumber, peeled and diced
- 1/2 cup plain yogurt
- 1/2 cup water
- Salt to taste
- Optional: 1/4 spoon black pepper, 1/4 spoon cumin seeds
Instructions:
- Combine amla, coriander, cucumber, yogurt, and water in a blender.
- Blend to obtain a smooth and creamy consistency.
- Then, add salt and more water to make it watery.
- Enjoy the buttermilk fresh or chilled.
Ideally, a diabetic patient can consume one or two glasses of amla buttermilk in a day. It is best consumed during the morning or noon to refresh you during the day.
Amla Salad
Amla salad is an excellent option for a snack or meal as it is packed with nutrients and also will not cause blood sugar spikes.
Ingredients:
- 1 cup grated amla
- One cucumber peeled and diced
- One medium-sized carrot, grated
- One small onion, finely chopped
- Fresh coriander leaves, chopped
- Salt and pepper powder to taste
- Lemon juice (optional)
Instructions:
- Combine the grated amla, cucumber, carrot, onion, and coriander leaves in a bowl.
- Add seasoning of salt and pepper according to your taste.
- Further, for added flavour, squeeze the juice of a lemon over the salad.
- Toss the ingredients well and let the salad sit for a few minutes before consumption.
There is no harm in consuming such amla salad once or twice during the day in a serving bowl.
Amla Chutney
Amla chutney is a tasty recipe that people with diabetes can safely include daily. You may store this preparation in the refrigerator and use it for a week.
Ingredients:
- 4-5 fresh amla
- One green chilli, chopped
- 1/2-inch piece of ginger, grated
- One tablespoon of roasted cumin powder
- Salt to taste
- Water (as needed)
Instructions:
- Wash a few amlas and deseed them.
- Blend the amla, ginger, and green chilli to a smooth paste. You may also add a little water to achieve the desired consistency.
- Transfer the paste to a bowl and add salt as per your taste.
- Also, add roasted cumin powder.
- Further, add any other seasoning to enhance the flavour of the chutney.
- Serve the chutney with snacks and meals of your choice.
A chutney prepared in the above manner can be consumed daily with meals.
Amla Raita
Amla raitha is another lip-smacking recipe safe and beneficial for people with diabetes.
Ingredients:
- 1 cup plain yogurt
- 2-3 fresh amla, grated
- 1/2 cup cucumber, sliced (optional)
- 1/2 teaspoon roasted cumin powder
- 1/2 teaspoon black salt
- Fresh mint and coriander leaves, chopped (optional)
- Salt to taste
Instructions:
- Take the desired quantity of yoghurt and begin whisking it in a bowl until you achieve a smooth consistency.
- Add grated amla, cucumber, roasted cumin powder, salt, and black salt to the whisked yogurt.
- Combine all the ingredients well together by mixing them well.
- You may garnish with a few sprigs of mint and also coriander leaves if desired.
- Serve the prepared yogurt fresh as a side dish with your meals. You may also refrigerate amla raitha and serve it chilled.
A diabetic patient can eat a raita prepared in this manner at least once a day with meals.
Amla Stir-Fry
Amla stir-fry is a simple and easy-to-do recipe that you can have with roti or rice.
Ingredients:
- 10-12 fresh amla, thinly sliced
- One medium-sized tomato, diced
- One medium-sized onion, thinly sliced
- One green chilli, slit lengthwise
- 1/2 teaspoon mustard seeds
- 1/2 teaspoon turmeric powder
- 1/2 teaspoon red chilli powder (optional)
- Salt to taste
- One tablespoon of oil
Instructions:
- Heat oil in a pan over medium heat and add mustard seeds, allowing them to splutter.
- Further, add tomato, green chilli and onions and sauté them for a few minutes.
- Add the amla and mix well while sprinkling turmeric powder, red chilli powder, and salt.
- Stir-fry the ingredients for a few minutes until they are cooked. Also, ensure that the amla retains some of its crunch.
- Serve with meals.
A serving of amla in such a recipe should be limited to once daily.
Pro tip: Grated amla can be added to any dish; Be it a curry, roti flour, or dosa batter, you can add amla. It adds flavour and gives a tart taste, but trust us, your dish will be delicious and palatable.
The bottom line
Amla is undoubtedly an excellent food to include in your diabetes management plan. It not only maintains your blood sugar at optimal levels but is also great for your overall health. However, if you are under diabetic medications, you must be cautious about the quantities of amla consumption as it may lead to low blood sugar. So, if you have diabetes, enjoy amla recipes for their taste and benefits, but with caution.
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