6 Easy Ways to Include Amla in Your Diabetes Diet

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Amla looks round and green, almost the size of a table tennis ball. It has a mixture of tastes, such as bitter, sweet, sour, pungent, and astringent. Amla has a cooling effect on the body and might be good for digestion. Amla is extensively used in Ayurveda, and we can find its usage going back thousands of years. It was considered precious due to its high Vitamin C and antioxidant activity. 

Almost every part of an Amla tree can be used for medicinal purposes like controlling diabetes, diarrhoea, ulcers, inflammation, jaundice, digestive issues and even hair and skin care. Amla is mainly known for it’s ability to control sugar spikes and improve metabolism, thus protecting the person from heart diseases. 

Apart from India, Amla has also been seen to be used in Tibet as medicine for abdominal pain and gynaecological imbalances. It has also been known to have been used in Nepal for hair and skin benefits. 

Amla’s or Gooseberry’s Benefits

  • As Amla is hypoglycamic, it helps in maintaining blood sugar levels, thus making it beneficial for people with type-1 and type-2 diabetes. It might level out the sudden spikes and dips in the blood sugar levels.
  • By helping in the effective usage of glucose and preventing excess sugar from entering the bloodstream, Amla contributes to maintaining a healthy metabolism.
  • Amla can help reduce cholesterol levels, thus reducing the chances of heart disease, which is a common worry for people with diabetes. 
  • Vitamin C helps in protecting the pancreatic cells from oxidative stress and damage. This promotes insulin production. The presence of antioxidants like Vitamin C in Amla greatly helps in this regard.
  • Amla contains a mineral called chromium, which regulates carbohydrate metabolism. This helps the body keep blood sugar levels in check by making them more responsive to insulin.

6 Easy Ways to Include Gooseberry in Your Diet

  1. If you can’t stand the sour taste of Amla, Amla juice might work for you. Blend Amla and water and add honey for a naturally sweet touch.
  2. Amla can be made into powder by drying and grounding it. This can be added to smoothies, juices, yoghurts, and even to season your dishes. 
  3. Easiest and healthiest way of consuming Amla is to eat it fresh. You can add salt and a pinch of chilli powder to mask the sourness.
  4. In case of the unavailability of fresh Amla, supplements are available in many forms, such as tablets, powder, and capsules. 
  5. People who have a sweet tooth will love Amla candy. This is done by soaking the Amla in honey for a few days and sun drying it. This gives it a chewy texture and a sweet and sour taste. 
  6. Amla chutney is a mixture of flavours that burst into your mouth. This is made by blending chillies, coriander, amla pulp and ginger. Add salt to this mixture and enjoy. 


Amla has loads of benefits like controlling blood sugar levels, improving digestion, reducing inflammation and skin and hair care. However, it must be taken into account as a limit. It is safe to eat Amla daily but in small quantities, as it might cause constipation. Pregnant and lactating women are recommended to consult their physician before eating Amla.


1. How do you take Amla for blood sugar?

It is safe to take one Amla per day to control diabetes. You can have it raw and have a glass of water for the sourness. You can also consume Amla powder by mixing it with lemon juice or water.

2. Who should not take Amla?

People who are allergic to Amla need to steer clear of it as it can increase the risk of bleeding. Amla can drop the blood sugar level drastically, so diabetic patients need to be more careful. Amla can also lead to skin dryness in some individuals. 


The Information including but not limited to text, graphics, images and other material contained on this blog are intended for education and awareness only. No material on this blog is intended to be a substitute for professional medical help including diagnosis or treatment. It is always advisable to consult medical professional before relying on the content. Neither the Author nor Star Health and Allied Insurance Co. Ltd accepts any responsibility for any potential risk to any visitor/reader.

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