Indian gooseberry, or amla, is one of the most potent natural medicines used in Ayurveda since time immemorial; moreover, it is recommended by many health practitioners as a general tonic for various lifestyle ailments like as a topical treatment for skin and hair, amla powder for weight loss, et al. It is loaded with health-benefiting properties and can be savoured in various forms. The sour-tasting fruit is generally consumed fresh or as a sweetened and preserved product known as amle ka murabba. An excellent source of vitamin C and minerals like calcium, iron, phosphorus and chromium, Indian gooseberry is known to promote our overall health. But, did you know that amla can be great for managing diabetes too? Surprised? Don't be. Read on to know how Indian gooseberry, or amla, can help manage your sugar levels.
How does amla help manage diabetes naturally?
According to Macrobiotic Nutritionist and Health Coach, Shilpa Arora, "Amla is loaded with vitamin C and skin healing nutrients that build your immune system by strengthening gut microbiome. Amla helps insulin resistance and balances high blood sugar levels. It eliminates toxins from the body and heals cellular metabolism, which makes it great for diabetics. Stay clear of amla candies as the sugar will defeat the properties."
As per Ayurveda expert, Dr. Ashutosh Gautam, "Amla has many actions; it is useful in managing diabetes; all thanks to the antioxidants like ascorbic acid, tannins, and polyphenols present in it, which help to reduce lipids, triglycerides in liver and improve metabolism. The difference in blood sugar levels would be less initially, but the complication associated with diabetes gets managed."
As per a study published in the Journal of Medical Food, amla extract dropped sugar levels in diabetic rats. The findings showed that the strong free radical scavenging activity of amla and its ability to reduce oxidative stress helped improve glucose metabolism in diabetic rats.
Amla is said to have chromium that has positive effects on the pancreas, where insulin is produced, further helping regulate blood sugar levels. Chromium tends to regulate carbohydrate metabolism and may make the body more responsive to insulin, helping to keep the blood glucose levels in check. The benefits of amla are aplenty.
Amla is low in calories, which makes it great for managing your weight. Excessive calorie intake will cause weight gain, which could lead to insulin resistance, and eventually difficulty in controlling diabetes. An ideal body weight helps control blood sugar levels better.
Amla contains polyphenols that have properties, which are known to protect our body from oxidative stress caused by high blood sugar.
Amla is said to be effective in assisting proper absorption of insulin and further result in a drop in blood sugar levels.
How To Use Amla To Manage Diabetes Naturally?
Amla is easily available in fresh, dried and powdered form. One of the best ways to consume amla is to drink fresh amla juice every morning. You could sprinkle some amla powder on your food to enhance not just the flavour, but also the nutritious value. Make amle ka murabba and eat one daily to procure all the goodness from the fruit.
Consult your doctor before adding amla to your diet, as having both amla and medications simultaneously may cause the blood sugar levels to drop significantly.
If you like your food sweet, but worry about calories at the same time, chances are you are leaning towards artificial sweeteners to solve your dilemma. The market is flooded with artificial sweeteners, so how do you choose one? And what are their pros and cons?
Besides weight control, artificial sweeteners are also used by people suffering from diabetes. But there is a debate as to how safe artificial sweeteners are, for normal people and diabetics alike.
You get multiple choices from aspartame to sucralose, present in stores. However, it is better to be educated about their benefits and disadvantages.
The pros and cons of most popular sweeteners are as follows:
1. Saccharin: This sugar substitute has been in the market for the longest.
Pros:
a) It has zero calories
b) It does not elevate the levels of blood sugar
c) 200-700 times sweeter than normal sugar
Cons:
a) It is a possible carcinogen (substances that cause cancer)
b) There is also the danger of saccharin acting as an allergen (substance that cause allergy)
2. Aspartame: It is the most commonly used sugar substitute. Almost all the food items that boast of being sugar-free have aspartame in them.
Pros:
a) 160-220 times sweeter than common sugar
b) A small amount goes a long way, so calorie intake is lesser
Cons:
a) Headaches, depression and cancer have been linked to aspartame use
b) Increased hunger
3. Sucralose: This sugar substitute is derived from sugar itself. It is gradually becoming the most popularly used sweetener as it is found in almost all cooked or baked foods.
Pros:
a) It is heat resistant, so it is used liberally in cooking and baking
b) It has very few calories
Cons:
a) Weight gain is still possible
b) It has chlorine in it, which is a carcinogen
4. Neotame: This is a new invention and is chemically related to aspartame.
Pros:
a) 7000 -13000 times sweeter than common sugar with zero calories
b) Apparently, it is safe for consumption for teens, children and even for women who are pregnant or breastfeeding
Cons:
a) There isn't enough research done on Neotame, therefore very little is known about it
b) Since its chemical composition is closer to aspartame, there is much controversy about "neotame" affecting people the same way as aspartame.
It is a known fact that the human body requires natural sugar for it to have energy and benefit the body but, when examined, It was found that we consume more of refined sugar. Foods that we buy from markets or shops outside contains large quantities of this refined component but once we know what happens to our body and choose to stop eating sugar completely, those mouth-watering savories will no longer allure us.
Read on to know what happens to your body when you ignore sugar completely-
Glow with the healthy glossy skin: Those pastry donuts and sweets will tempt you for sure, but once you cut them of blatantly, you are bound to notice a vibrant glow on your skin. This is because sugar tends to disrupt the elastin content and intervenes with collagen buildup.
High on energy: Excess sugar consumption tends to make you feel fatigued and sluggish. So ignoring it can give you the power you deserve. Also, it does reduce your chances of having diabetes to almost half.
Vibrant Mood: It might seem paradoxical, but it is true. Having chocolates or sweets can make us feel happy, but the feeling is temporary. On the longer and more permanent page, once you overcome the craving phase you will notice a change in your mood. Excess sugar intake can cause a short circuit in the brain giving rise to anxiety disorders and even schizophrenia. Sugar inhibits the secretion of dopamine transporter as well.
More Active: Sugar has a relation with joint pain. It tends to increase inflammation and joint pain making the autoimmune disorder even worse. The more sugar content there is in your body, the more will be insulin levels. This increased insulin is the key cause of pain and inflammation. Stopping sugar completely will get you rid of this completely. You feel much more active and healthy.
Quality Sleep: If you cut down sugar intake you can have a better sleep. This is because cutting of sugar has link-ups to getting relief from insomnia.
Balanced weight: When you cut down sugar intake, you consume a lot less calorie thus making your system free of harmful substances and toxins. Sugary foods contain carbohydrates and fat contents that make your body obese and tired. Removing sugar will help you gain a balanced weight and make you fat-free which in its course is a relief as you shun of majority risks of having ailments related to weight issues.
Quitting sugar completely can be a real-time pain as it is almost a primeval addiction more like smoking but once it is shunned of you can experience and feel the bliss that you will be going through. Make your life healthy!
Eating out and eating healthy usually do not go hand in hand. You would be more likely to gorge on junk food instead of its healthier counterparts while eating out with your family. When it comes to eating out, you may not always know about the healthy items available at your disposal; this very fact pushes you more towards the unhealthier variants.
But hey! We’ve got ways to stop you getting swept off by that hungry tide churning in your belly. Below mentioned are just a few tips that could come in handy, if you decide to finally drop by that uber cool restaurant you were planning to go to!
Read the menu carefully: Go through the menu carefully before ordering your food. Look for dishes that are less oily and do not contain hidden sugars. If you are not sure about the calorific content of the dish, you could ask the person in charge about it. Or, go for options that you already are aware of; both the food and its supposed calorie content.
Eat a healthy snack before your meal: To reduce your portion size of the main course, you can eat a healthy snack to act as filler. Opt for healthy snacks such as chickpeas or a handful of almonds before eating out; it can make you eat less during the main course.
Drink water right before the meal: Drinking a glass or two of water right before the meal serves as a technique widely used by diligent weight watchers. Water contains no calories and acts as an internal cleanser for your body.
Skip the dessert: The dessert is one portion of the meal that is filled with empty calories. In this country, the dessert occupies a generous space in every foodie’s list and belly. However, remember that it is often the dessert that is responsible for the saggy abdominal fat you hate to look at. If you don’t want to skip the dessert, readily go for simpler alternatives like the humble plain curd topped with slices of fresh fruits or the ever gratifying Greek yogurt. Sweet indulgence at its healthiest best!
Say vinegar: Might not sound very intelligent, but then try mixing a teaspoon of vinegar to a glass of water and then drink it. Vinegar is known to have properties that reduce your cravings. It also lowers the blood sugar levels in the body. Surprised, you will be.
Control your portion sizes: The buffet spread could just be your undoing at the dinner table. Don’t get overboard looking at the variety and try to keep a check on the portion sizes. Keep the portions small and avoid taking any extra helping. If the hunger pangs do not subside, go for salads. Don’t get bored already. Salads can come in a delicious platter and amaze you with its health benefits. The Russian salad can never go wrong.
Avoid carbonated drinks: Carbonated beverages should not be brewing in your head if you are a weight watcher. Cold drinks and other carbonated beverages contain empty calories that should be absolutely got over with; irrespective of how health conscious you are.
Ayurveda is a treasure trove of numerous herbal treatments. The ancient medical science is said to possess herbal therapies and medicines that help manage and treat various health conditions. Nowadays, the modern and globalised science integrates a lot of Ayurvedic practises in general wellness applications and, in some cases, in medical uses. One of the most common health conditions is diabetes, and Ayurveda has a number of herbal medicines that helps manage blood sugar. According to the book, 'The Complete Book Of Ayurvedic Remedies', by Dr. Vasant Lad, diabetes (or madhumeh) is a metabolic kapha type of disorder in which diminished functioning of agni (digestive fire) leads to a tendency towards high blood sugar.In order to control the spikes in blood sugar, Ayurveda suggests having sadabahar herb, which is also known as periwinkle and vinca rosea. Here's what you need to know about this herb.
What Is Sadabahar?
Sadabahar, or periwinkle, is a commonly found plant in India and is said to be native to Madagascar. It is an evergreen shrub that works as an ornamental plant and for medicinal purposes. The smooth, glossy and dark green coloured leaves along with flowers are said to act as natural medicine for type-2 diabetes. According to Ayurvedic expert Dr. Ashutosh Gautam, "sadabahar flowers and leaves are used to control blood sugar levels. One can have herbal tea made from flowers and leaves in the morning or you can also chew some three to four leaves to get effective results."
Health Benefits Of Sadabahar For Diabetes
Sadabahar has long been used in Ayurveda and Chinese medicines and is said to be a time-tested herbal treatment for managing conditions like diabetes, malaria, sore throats and leukaemia. Vinca rosea contains two active compounds, the alkaloids and the tannins. It is believed that the plant has more than 100 alkaloids, of which vincristine and vinblastine are most notable for their medicinal benefits.
How To Use Sadabahar For Diabetes?
The fresh leaves of sadabahar can be dried, powdered and stored in an air-tight container.
Consume one teaspoon of this dried leaf powder with a cupful of fresh fruit juice or water daily. The powder may taste bitter.
Take not more than three to four leaves of the plant and chew them to manage blood sugar levels through the day.
Take the pink coloured flowers of the sadabahar plant and boil them in a cupful of water. Strain the water and drink it every morning on an empty stomach.
Make sure you consult a certified Ayurvedic expert or a diabetologist. If you are taking any medications for diabetes and this herb simultaneously, chances are that the blood sugar levels may drop significantly.