Glycemic Load is the estimation of how much one’s blood glucose level will increase after one consumes a particular food item. The Glycemic Index assigns a score to a food based on how drastically it increases your blood sugar levels. It is a simpler way of making healthier diet choices. Glucose leads to a higher blood glucose response in comparison to fructose.
In India, Amra is permanently flourishing in our backyards, and they enhance our health and meals with its sweet-sour and tangy flavour. According to the International GI Tables, Amra has a GI of 24. The fruit has great nutritious value and is very versatile. It can be consumed either raw or cooked. Amla tree’s bark, leaves, and the stem has healing properties and is used in Ayurveda, and its medicinal properties cannot be ignored.
Amra has a lot of health benefits and needs more appreciation. It is packed with nutrients like
- Vitamin C
- Iron
- Calcium
- Vitamin A
- Vitamin B
- Phytosterols
How to Calculate Glycemic Load of Hog Plums or Amra?
The standard Glycemic index of Hog Plums or Amra is 24. The high glycemic index of the fruit helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly—however, the glycemic load for one cup of chopped hog plum is= 4.42 approximately which makes it an extremely favourable food to be consumed any time of the day.
The Formula/Procedure For Calculation of Glycemic Index of the Watermelon :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | Hog Plums or Amra BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g of Hog Plums or Amra | 2.95 (low) |
| 2. | 250 g of Hog Plums or Amra | 7.37 (low) |
| 3. | 500 g of Hog Plums or Amra | 14.75 (medium) |
| 4. | 1 Kg of Hog Plums or Amra | 29.5 (high) |
| 5. | One Whole Hog Plums or Amra | 2.35 (low) |
| 6. | 1 Cup of Hog Plums or Amra (150 g) | 4.42 (low) |
Is Hog Plums or Amra Safe to Consume If You Have Diabetes?
There is no direct research regarding the possible effects of the consumption of Amra with diabetes, but there is information that suggests that eating Amra will not cause your blood glucose levels to increase. Amra has a very low GL. One whole Amra has a GL of 2.35, which is very low and would not cause a rapid increase in your blood glucose levels and can be consumed if you have diabetes.
Can I Eat Hog Plums or Amra During a Fat-Loss Diet?
You can eat amra during a strict fat-loss diet. If you are looking for good results, you should avoid having more than 250 g of sliced amra per serving.
- A 250g serving of amra has a GL of 7.37 which is low and can be consumed.
- You can occassionally have a glass of amra juice if you are on a fat-loss diet.
Can I Eat Hog Plums or Amra During a Low-Carbohydrate Diet?
You can eat amra during a strict low-carb diet. However, the portion size of the fruit is something that you need to take into account. We suggest you not consume more than 200 g of amra per serving.
Is Hog Plums or Amra High in Sugar?
A cup of amra has 16 g of carbs and barely any sugar. Even though the carbs will eventually burn down into sugar, it actually has a low presence of sugar. The high nutrient value makes the fruit a great choice for anyone on a low-carb or fat-loss diet. The fruit has innumerable medicinal properties and can be very helpful.