Is Amla Good for Diabetes? Benefits and Side Effects

Reviewed By Dietitian: Dt. SEEMA GOEL (Senior Dietitian) June 30, 2023

Last updated on October 11th, 2023

Diabetes is a growing disorder that involves the body’s inability to regulate blood sugar. The result of it is opting for a diabetes-friendly diet. A diabetes-friendly diet is nothing but food items with low calories and carbs. There are thousands of claims classifying most foods as low-calorie now and then. But it’s our responsibility to check whether that substance is really diabetes-friendly or not. So, continuing this further, today, we are going to investigate Amla.

In this article, we tackle the burning question: Is Amla good for diabetes patients? Yes, Amla—the small but powerful green fruit that has been a part of our Indian society for ages. Amla has been said to have multiple health benefits.

Amla, also known as the Indian gooseberry, is a part of many Ayurvedic medicines. So due to its Ayurvedic use, people say it has some magical properties for managing diabetes.

But is it all just hype, or is there some truth to it? Is amla good for diabetes patients? Well, join us as we dig deep into the world of Amla and uncover whether it’s a diabetes healer or just another fruit with a fancy reputation.

What is Amla?

Amla is a tiny fruit that is packed with plenty of health benefits. Amla originates from the tropical regions of India. This vibrant green fruit has been treasured for centuries in Ayurvedic medicine and traditional Indian cuisine.

Amla is an important ingredient of Ayurveda. Amla is widely used in tonics and medicines and treats diseases like cough & cold, indigestion, skin problems, etc.

Now let’s talk about health benefits. Amla is loaded with vitamin C. In fact, it has much more vitamin C than lemons. This makes it a fantastic immune booster, helping you ward off those pesky colds and flu. Not only that, amla for diabetes patients helps in blood sugar management, along with promoting healthy skin, hair, and nails.

Amla is also an excellent personal beautifier! Hang on; there’s more! Amla for diabetes patients, is an excellent source of antioxidants. Not only this but Amla for diabetes patients also has been known to support digestion and improve gut health. And this list has no end.

Speaking of deliciousness, Amla is incredibly versatile in the culinary world. You can find it in different forms, from fresh amlas to dried ones, to amla powder, or even as a juice. It’s used in chutneys, jams, pickles, and even candies. So, eat amlas to strengthen your immunity, enrich your beauty, and support digestion. Or simply try something new.

Amla should be your go-to fruit. With its tangy taste and abundance of health benefits, it’s very beneficial for your body.

Read More: Indian Diet for Diabetes Reversal.

Nutritional Value of Amla

Amla is a healthy fruit that has a variety of nutritional vitamins and minerals. Especially amla for diabetes patients is a good choice due to its low sugar and carbs content. According to USDA, FoodData Central, here is the nutritional breakdown of Amla.

Nutritional Value of Amla
Nutrients (in 100 grams of Amla) Its amount
Energy 44 kcal
Carbohydrates 10.2 gram
Fat 0.g gram
Protein 0.88 gram
Sugars 0 gram
Vitamin C 27.7 mg
Riboflavin 0.03 mg
Ash 0.49 mg
Iron 0.31 mg
Fibre 4.3 gram
Calcium 25 mg

*Percent Daily Values are based on a 2,000-calorie diet. Your daily values may be higher or lower depending on your calorie needs.

Read More: Can Diabetes Patients Eat Oranges?

Glycemic Index of Amla

Amla’s glycemic index is just 15, establishing it in low-GI food. Low Gl diets are perfect for diabetes patients. For your reference, low GI foods are those which have a glycemic index of 55 or lower.

The glycemic index calculates how quickly a food increases our sugar levels. Foods having a lower glycemic value release glucose more slowly. This results in a delayed & gradual rise in sugar levels in the blood.

Amla for Diabetes

To answer the question: Is amla good for diabetes? The answer is Yes; Amla for Diabetes patients is beneficial in many ways. Firstly, amla has low carbs and is rich in fibre. Therefore it helps you both in diabetes management and in managing weight loss.

Secondly, Amla contains Chromium mineral, which increases insulin absorption (based on a study conducted by the National Library of Medicine). Chromium also helps in the digestion of carbs in our bodies. It also has antioxidants which help in stress management for diabetes patients and, thus, prevent cell damage.

Another beneficial substance which amla for diabetes patients contains is chlorogenic acid. Chlorogenic acid reduces glucose absorption in our bodies. Thus, preventing sugar spikes in the blood which is a major problem for diabetics.

Studies conducted by the Cambridge University also suggest amla or gooseberry for diabetes patients help lower their blood pressure and total cholesterol. It also regulates cholesterol levels. Amla also diminishes the risk of heart disease and obesity.

Read More : Is Coconut Milk Good for Diabetics?

Benefits of Amla for Diabetes Patients

Benefits of Amla for Diabetes Patients

Amla, also known as Indian gooseberry or Emblica officinalis, is a fruit native to the Indian subcontinent. It has been used for centuries in traditional Ayurvedic medicine and is highly regarded for its numerous health benefits. Here are some of the potential benefits of amla:

Blood Sugar Control

According to WebMD, amla benefits for diabetes are many as they have anti-diabetic functions that help regulate sugar levels. It contains polyphenols, flavonoids, and antioxidants that increase insulin sensitivity and stimulate glucose uptake in cells. Amla for diabetes patients delay the breakdown of complex carbohydrates into simple sugars. This can help prevent rapid spikes in sugar levels.

Read More : Is Apricot Good for Diabetics?

Antioxidant Activity

Amla is rich in vitamin C and other potent antioxidants like ellagic acid and gallic acid. These antioxidants help combat oxidative stress caused by high blood sugar levels in diabetes. Oxidative stress can lead to damage to cells and tissues.

But amla or gooseberry for diabetes patients helps neutralise harmful free radicals. This is because amla has antioxidants which protect against diabetic complications.

Read More: Best Vegetable with Low Glycemic index for Diabetics. 

Improved Lipid Profile

Diabetes is often associated with abnormal lipid levels, such as high triglycerides and low levels of HDL (good) cholesterol. Bases on a study published by BMC Complimentary Medicine and Therapies, amla for diabetes patients has shown lipid-lowering effects, reducing triglyceride levels and increasing HDL cholesterol. By improving lipid profile, Amla helps reduce the risk of cardiovascular complications that are common in diabetes.

Pancreatic Function

Amla for diabetes patients helps stimulate insulin production in the pancreas. It also preserves pancreatic beta cells, which secrete insulin, from damage caused by oxidative stress. By supporting pancreatic function, Amla helps maintain adequate insulin levels, which is crucial for glucose regulation.

Read More: Normal Blood Sugar Level for Adults Age wise.

Digestive Health

Diabetes can periodically lead to digestive issues, such as constipation & gastroparesis. Amla here can help you out in this regard.

It acts as a natural laxative, promotes bowel movements, and improves digestion. A healthy digestive system aids in the proper absorption of nutrients and contributes to overall well-being.

Anti-inflammatory Effects

Chronic inflammation is often associated with diabetes and its complications. As per the findings of NLM, amla or gooseberry for diabetes patients help decrease inflammation in our bodies. This is because it has anti-inflammatory properties.

By lowering inflammation levels, it may help improve insulin sensitivity and reduce the risk of complications related to inflammation, such as cardiovascular disease.

Read More: Is Cranberry Juice Good for Diabetics?

Weight Management

Amla for diabetes patients can assist them in weight management, which is crucial for them. It’s a low-calorie fruit that gives essential nutrients without providing excessive calorie intake.

Additionally, Amla’s fibre content helps promote satiety, reducing the urge to overeat. By sustaining a healthy weight, diabetes patients can regulate their sugar levels more promptly and easily.

Kidney Protection

Diabetes can lead to diabetic nephropathy, a condition awful for your kidneys. Amla for diabetes patients has shown potential in safeguarding kidney function and deterring diabetic nephropathy.

Antioxidants and Vitamin C & B6 in Amla play a big role in decreasing the chances of kidney stones. But an interesting thing to note is that there are potential amla side effects on kidneys. However, the side effects are rare, but they do occur.

Read More: Are Sugar Free Biscuits Safe for Diabetics?

Eye Health

Diabetes can have adverse effects on vision, leading to diabetic retinopathy and other eye-related complications. Amla for diabetes patients can help them in protecting their eyes from damage caused by high blood sugar levels. This is due to the presence of high vitamin C content & other antioxidants. Regular consumption of Amla may support overall eye health.

Stronger Immune System

Diabetes can cause damage to our immune system. This makes individuals more susceptible to infections. Amla is well known for its immune-boosting properties. Thanks to its high vitamin C content and other immune-stimulating compounds. By strengthening the immune system, Amla for diabetes patients can improve their defences against infections and illnesses.

All these benefits will surely answer the question: Is amla good for diabetes? But it’s important to remember that while Amla for diabetes shows promise in its management, it should be used in conjunction with a well-rounded diabetes treatment plan, including a healthy diet, regular exercise, and medication as prescribed by a healthcare professional.

Amla can be eaten in many forms, such as raw fruit, pickle, or powdered. There is also amla juice for diabetes patients. Still, we would always advise you to consult with your medic or doctor before making any substantial modifications to your diabetes diet routine.

Read More: Top 6 Dry Fruits For Diabetics.

Ways to Include Amla in Diabetes Diet

Ways to Include Amla in Diabetes Diet

Amla has been a part of Indian cuisine for centuries. So get ready as we tell you some fun ways to include amla into our daily meals. So there is not just bland amla juice for diabetes patients but many more tasty recipes. Keep reading below!

Amla Pickle

Pickles are an integral part of Indian cuisine, and Amla makes for an incredible pickle ingredient. Prepare a tasty Amla pickle by marinating chopped Amla with spices. The spices will include mustard seeds, fenugreek, turmeric, and a pinch of asafoetida.

Allow it to soak its flavours for a few days. And this pickle of amla for diabetes patients can add a flavourful twist to their regular lunches and dinners.

Amla Kadhi

Give your traditional kadhi a flavourful twist with Amla. Prepare a regular besan kadhi by whisking yoghurt, besan, and spices together. To add the Amla magic, grate some Amla and add it to the kadhi during the cooking process. The tangy notes of Amla will elevate the flavours and make your kadhi experience a refreshing one.

Read More: Is Dragon Fruit Good For Diabetics?

Amla Rasam

Rasam, a South Indian spicy soup, gets even more exciting with the addition of Amla. Prepare the traditional rasam base with tamarind, tomatoes, spices, and lentils. Then, add a twist by pouring some Amla juice or grated Amla. The result? A tangy and flavourful rasam that will warm your heart and tickle your taste buds.

Amla Chaat

Make your chaat extra sour and tasty with Amla. Toss some diced Amla and other chaat essentials like boiled potatoes, onions, green chutney, tamarind chutney, and a sprinkle of chaat masala.

The tanginess of Amla will bring a refreshing twist to the chaat flavours. Amla for diabetes patients will help in digestion and reduce the glycemic index of potatoes.

Amla Lassi

Give your traditional lassi a healthy and tangy twist. Blend yoghurt, grated Amla, honey or a diabetes-friendly sweetener and cardamom. This Amla lassi is nutritious and is served chilled. Thus making it a perfect beverage to beat the summer heat.

These Indian ways to include Amla into your diet will give you new tasty recipes to try out. So, get ready to include your meals with the goodness of Amla!

Read More: Is Grapefruits Safe for Diabetics?

Can Diabetics Drink Amla Juice?

Yes, diabetics can include amla juice in their diet. Amla, or Indian gooseberry, is a fruit known for its low glycemic index, making it a suitable option for individuals with diabetes. The low glycemic index means that amla has a minimal impact on blood sugar levels when consumed. In fact, it may even contribute to better blood sugar control.

Amla juice contains essential nutrients, including vitamin C and antioxidants, which can offer various health benefits for diabetics. The antioxidants help combat oxidative stress, a common concern in diabetes. Additionally, amla’s fiber content slows down the digestion and absorption of sugars, preventing rapid spikes in blood glucose levels. This makes amla juice a potentially valuable addition to a diabetic-friendly diet.

Even according to studies published by NLM (National Library of Medicine), amla juice helps reduce postprandial sugar levels.

However, moderation is key. Excessive consumption of amla juice may lead to a drop in blood sugar levels, particularly for those taking diabetes medications. It is crucial for people with diabetes to consult their healthcare provider before incorporating amla juice or any other supplement into their routine. Monitoring blood sugar levels regularly can help determine the impact of amla juice on an individual basis.

Read More: Is Ghee Good For Diabetics?

Is Amla Juice Good for Diabetes?

Yes, amla juice is considered beneficial for diabetes. Amla, also known as Indian gooseberry, possesses properties that make it a valuable addition to a diabetic diet.

  • Low Glycemic Index: Amla has a low glycemic index, indicating that it does not cause a rapid spike in blood sugar levels. This is particularly advantageous for individuals with diabetes as it supports better blood sugar control.
  • Rich in Antioxidants: As found by the NLM, amla is a potent source of antioxidants, especially vitamin C. Antioxidants play a crucial role in combating oxidative stress, which is often elevated in individuals with diabetes. Reducing oxidative stress can have positive effects on overall health and diabetes management.
  • Dietary Fiber Content: The fiber content in amla contributes to improved blood sugar regulation. Fiber slows down the absorption of sugars in the digestive tract, preventing sudden increases in blood glucose levels. This can be beneficial for those with diabetes in maintaining stable blood sugar levels.
  • Anti-Inflammatory Properties: Amla exhibits anti-inflammatory effects, and chronic inflammation is often associated with diabetes. By addressing inflammation, amla may contribute to better overall health for individuals managing diabetes.

Despite these benefits, individuals with diabetes should consume amla juice in moderation. Consulting with a healthcare professional is advisable to ensure that it complements their existing diabetes management plan. Regular monitoring of blood sugar levels will help determine the impact of amla juice on an individual basis.

Read More: Is Fish Good for Diabetes?

Side Effects of Amla

Side Effects of Amla

While Amla is indeed a superhero of fruit, It’s important to note that even superheroes can have weaknesses (side effects). However, these amla side effects on the kidneys and stomach hardly occur. And it will only arise if you eat amla in unreasonable amounts. So here are some of them:

Digestive Issues

According to MedicineNet, consuming excessive amounts of Amla for diabetes patients can cause digestive problems. You might experience symptoms like diarrhoea, stomach cramps, or even an upset tummy. But fear not, for this side effect is quite rare and usually occurs when Amla is consumed in large quantities. So, it’s best to enjoy Amla in moderation to keep your tummy happy.


Amla is known for its tangy (Khatta) taste, as it contains citric acid. This acid can sometimes trigger heartburn or acidity in individuals who are prone to such conditions. If you find yourself with heartburn symptoms after consuming Amla, it’s a good idea to limit your intake. Or you can also try alternative forms of Amla that are gentler on your tummy.

Allergy Alert

Some individuals might have allergic reactions to Amla. If you notice symptoms like itching, rash or swelling, it’s crucial to seek medical attention immediately. Remember, amla for diabetes patients is beneficial but everyone’s immune system is unique. Therefore, it’s important to be mindful of any allergic reactions and act swiftly to ensure your well-being.

Read More : Are Peas Good for Diabetes? 

Blood Thinning Effects

Amla has natural blood-thinning properties, which can be beneficial for some individuals. However, amla or gooseberry for diabetes patients already on blood-thinning medicines, Amla might mess up with the medications. And also cause bleeding. However, we always advise you to consult with your doctor before incorporating Amla into your diet.

Kidney Problem

Amla’s diuretic properties increase urine outflow in our body which can make our body dehydrate. This is a prominent amla side effect on kidneys, which can cause damage to it. Therefore, we advise you to consume amla in a reasonable amount.

Mess up with Medications

Amla can interact with certain medications. If you’re taking medications like blood thinners or specific medications for diabetes, it’s advisable to talk to your healthcare provider. They will ensure that Amla doesn’t interfere with the efficacy or safety of your prescribed medications.

Remember, the amla side effects on kidneys, stomach and the related allergies are often rare and mild. However, it’s always wise to exercise caution and listen to your body’s signals.

If you have any concerns or experience any unexpected reactions, it’s best to consult a healthcare professional. The medic will navigate your way through any side effect hurdles. Stay vigilant and let Amla’s superpowers work their magic in a safe and balanced manner!

Read More: Is Cauliflower Good for Diabetic Patients?


In conclusion, we explored the question, Is Amla good for diabetes? And we discovered Amla indeed possesses remarkable qualities. So you can include Amla for diabetes patients in their diets in various forms suggested above.

Its low glycemic index, high fibre content, and abundance of antioxidants make it a nutritional powerhouse for managing blood sugar levels. Amla also has a natural ability to enhance insulin sensitivity and regulate glucose metabolism. It stands tall as a potential ally in the fight against diabetes.

While Amla for diabetes cannot be considered a cure, incorporating it into a well-rounded diabetes management plan can potentially offer benefits. Remember, in the realm of diabetes management, correct diet choices, physical exercise & yoga, and a healthy lifestyle play crucial and necessary roles. Amla can undoubtedly be a delightful and beneficial addition to your overall approach. But cannot replace the diabetes management approach.

Read More: Are Peanuts Good for Diabetics?

FAQ’s(Frequently Asked Questions)

How much amla should a diabetic take daily?

Well, the quantity of amla may vary from person to person. Generally, one or two amla for diabetes patients is considered safe for consumption daily. The portion also depends on your current blood sugar level.

When should I take amla for diabetes?

Amla for diabetes patients is very beneficial due to its anti-diabetic properties. Studies show that the best time to take amla is early in the morning. Blend amla with aloe vera and neem and take a quick sip.

Who should not use amla?

Amla for diabetes patients with allergies and blood thinning disorder is not recommended. Every person’s body metabolism reacts differently to food items. So if after consuming amla you get rashes, itches, or upset stomach, consult your doctor immediately. And if you are on any blood thinning medication avoid amlas totally.

Does amla increase hemoglobin?

Yes, amla is for diabetes patients and generally helps increase hemoglobin. Amla boosts red blood cell production and is full of antioxidants which enhance blood circulation.

Is amla a blood thinner?

Yes, amla is a blood thinner. Amla, due to its antiplatelet properties, thins the blood and delays clotting. So we advise you if you are on blood thinning medication, totally avoid amlas.

How much sugar is in Amla?

In nutritional terms, there is no sugar in amla. Amla or gooseberry for diabetes patients is a good food choice due to its low glycemic index of 15. So consume amla without adding sugar, and it won’t be a trouble for sugar levels.

Last Updated on by Dr. Damanjit Duggal 


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