Eat Amla every day, and you will stay healthy naturally. You might have got this advice somewhere or the other a lot of times. But have you ever wondered why people recommend it?
In this blog, we will talk about the same.
I am Dr. Pooja Verma, an Ayurvedic specialist in diabetes, here to share with you the benefits of Amla and how it can help manage diabetes.
Many of my patients who are diabetic always ask me for some natural ways other than medications, and amla has been quite useful for them in diabetes management.
It has not only helped them maintain sugar balance but also provides various other health benefits such as those for hair, skin and overall wellness.
So, hold on to all your doubts because after reading this blog, you will get clarity on why you should consume Amla for diabetes.
Amla in Ayurveda – A Doctor’s Perspective
As said in Charaka Samhita (an authoritative Ayurvedic text), Amla is described as “Amalaki Rasayanich Pradhanani”, one of the most superior herbs among rejuvenating herbs.
It is recognised as a powerful rasayana in Ayurveda with the following properties-
- Rasa (Taste): It tastes Sour with secondary tastes of sweet, bitter, pungent, and astringent.
- Guna (Qualities): It is Light (Laghu) and Dry (Ruksha)
- Virya (Potency): It is well known for its Cooling (Shita) property
- Vipaka (Post-digestive effect): It tastes Sweet (Madhura)
- Tridosha action: It balances all 3 doshas – Vata, Pitta, and Kapha
It carries a unique balance of tastes and energies, making it a rare fruit that pacifies all doshas, making it apt for daily consumption.
Benefits of Amla for Diabetes
Let’s now look at why eating Amla daily can be good for you in diabetes.
1. Helpful in Managing High Blood Sugar
If your blood sugar rises often, then Amla can be a useful addition to your diabetes diet.
- Amla contains chromium, a mineral that naturally enhances insulin sensitivity
- It slows down carbohydrate absorption in the intestines, reducing sugar spikes after meals.
2. It Regulates High Cholesterol
It’s important to manage cholesterol during diabetes, as diabetics are 2 to 4 times more likely to develop heart disease or stroke.
It’s advised to keep bad cholesterol below 100 mg/dL and good cholesterol above 40–50 mg/dL, to prevent any complications.
Amla manages cholesterol by
- Reducing bad cholesterol & triglycerides
- Improving Good Cholesterol
- Protecting blood vessels with antioxidant action
3. It improves insulin sensitivity
Insulin is a hormone that helps move sugar (glucose) from your blood into the cells to be used for energy.
Insulin sensitivity refers to how effectively the body’s cells respond to insulin. Good insulin sensitivity keeps blood sugar stable and reduces the risk of Type 2 diabetes.
Here’s how Amla improves insulin sensitivity
- It enhances glucose uptake pathways
- It supports insulin-producing pancreatic cells,
- It reduces oxidative damage and inflammation.
4. Uplifts immunity and energy
It’s important to maintain energy levels during diabetes, as low blood sugar can bring down energy and fatigue.
However, with regular consumption of Amla during diabetes, you can maintain a steady
Here’s how Amla uplifts immunity
- Being rich in Vitamin C and bioflavonoids, it enhances immune response.
- Improves cellular energy production and reduces fatigue.
- Helps fight recurrent infections, especially skin and urinary tract issues common in diabetics.
5. Helps in Weight Management
In diabetics, excess weight, especially around the abdomen, worsens insulin resistance and increases the risk of various cardiovascular diseases.
In people with Type 2 diabetes, weight management fetches multiple benefits, such as enhancing blood sugar levels, lowering HbA1c, and reducing the need for medications.
Here’s how Amla helps with weight management
- Being Low in calories and high in fibre, it helps control appetite
- It has compounds like chlorogenic acid and chromium that improve insulin sensitivity and reduce sugar spikes
- It lowers triglycerides and total cholesterol, reducing cardiometabolic risk
Nutrient Composition in Amla that helps with diabetes
1 piece of Amla weighs 30 g, which has the following-
| Nutrient | Quantity ( per 30 g ) | Benefit |
| Dietary Fiber | 1.2 g | Slows sugar absorption, reduces post-meal glucose spikes |
| Vitamin C | 180 mg | Powerful antioxidant; reduces oxidative stress & inflammation |
| Protein | 0.3 g | Improve insulin sensitivity, reduce sugar breakdown enzymes |
| Calories | 14 KCAL | Low Calorie, helps with weight control and insulin sensitivity |
| Chromium (trace) | Trace | Enhances insulin action, improves glucose uptake |
| Low Glycemic Index (GI) | 15 | Low GI, helpful for diabetes |
| Carbohydarates | 3 g | Keeps low impact on blood sugar |
| Minerals (Ca, Fe, Mg, K, Zn) | Ca ~7 mg, Fe ~0.3 mg, Mg ~3 mg, K ~60 mg | Support metabolism, reduce inflammation, and improve insulin function |
Scientific Evidence of Benefits
In a 2023 clinical trial, it was found that diabetic patients taking amla extract had improved glycemic control and reduced HbA1c over 12 weeks. This shows that amla has some potential in maintaining healthy blood sugar levels.
A trial was done on 191 adults with hyperlipidemia and prediabetes/Type 2 diabetes. They were asked to take a Daily supplementation of 1,000 mg Amla + 50 mg Olive extract for 2 months.
Results showed that their blood sugar dropped by 27.9% on average in type 2 diabetes. For people with prediabetes symptoms, it dropped by 4.7% on average.
There was an improvement in fasting blood sugar levels, also without any risks.
How to Consume Amla for Diabetes
- Amla powder– Take 1–3 g (½–1 tsp) with warm water
- Amla Murabba– Use in moderation; avoid sugary versions
- Amla Juice– Mix 20–30 ml fresh amla juice with water; drink on an empty stomach
- Raw Amla – 1 fresh amla (30g) on an empty stomach or with breakfast
- Amla Pickle– Use the homemade, low-oil version in moderation (1 tsp)
- Amla Capsule– Take 1–2 standardised capsules daily or as per label
What is the Best Time to Take Amla
The Best time to take Amla is –
- Early in the Morning (Empty Stomach)
- Before Breakfast or Dinner with Warm Water
- Throughout the Day with Meals or Snacks
Here is how you can accommodate it in your daily diet
- Start your day with Amla juice along with water in the morning
- If taking amla powder, then you can take 1 tsp with warm water before breakfast.
Risks & Side Effects of Amla for diabetes
- Avoid on an empty stomach if you have sensitive digestion
- Diabetics using insulin or oral agents should be extra careful while consuming amla
- Avoid using it for at least 2 weeks before any surgery
- Avoid if you are allergic to its use and get allergic responses, like rashes, swelling, itching, or respiratory issues after its consumption
While it’s important to be mindful of consuming Amla in these conditions, consult your doctor before its use if you have any concerns regarding its usage.
Best Ayurvedic Medicines with Amla for Diabetes
We have learned about the benefits of Amla for diabetes, but there are various other herbs as well, such as Gurmar, Harad, Karela, and Jamun, which are also quite beneficial for diabetes management.
Sat Kartar has formulated the same into a herbal kit that provides you a natural control over your diabetes.
So, if you are in search of a way that reduce your guilt of eating sugar and prevent frequent sugar spikes, then Dr. Madhu Amrit’s kit is your solution.
Conclusion
The Prevalence of Diabetes is quite high in India. In every other household, you will find one or more diabetic patients.
Many people, irrespective of taking diabetes medication, find it hard to control their sugar cravings and blood sugar levels. The problem lies in their lifestyle and diet.
We recommend eating amla for them as it is enriched with nature’s healing power that helps with natural sugar management. It helps manage weight, control cravings and reduce frequent surges in blood sugar levels.
Other than Amla, Ayurveda also recommends adopting some healthier lifestyle habits, such as doing exercises that can keep your doshas in balance.
For more such tips and Ayurvedic ways for your health concerns, visit our blog, where we share natural ways to cope with diseases and health concerns.
