Glycemic Load provides a classification of foods that contain carbohydrates and sugar, according to how they impact your blood glucose levels. The Glycemic Index gives numeric scores food according to how quickly they cause a rise in your blood sugar levels. Glucose leads to higher blood glucose levels in comparison to fructose.
Amla, that is, gooseberries are small and nutritious, and International GI Tables found that the glycemic index of amla was 15. They come in various colors, and each of them has a different taste, which ranges from sweet to tart. It has important antioxidants that are good for our nervous and immune systems and skin. They are very low in calories and fat but rich in nutrition.
Amla is a fruit that is very low in calories and fat, and it comprises healthy nutrients like
- Fiber
- Vitamin B5
- Vitamin B6
- Vitamic C
- Copper
- Manganese
- Potassium
How to Calculate Glycemic Load of Amla?
The standard Glycemic index of amla is 15. The high glycemic index of the foods 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— One cup of Amla contains Vitamin C, which is equivalent to 20 whole oranges.
The Formula/Procedure For Calculation of Glycemic Index of the Amla :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | WATERMELON BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g of Amla | 1.5 (very low) |
| 2. | 250 g of Amla | 3.75 (low) |
| 3. | 500 g of Amla | 7.5 (low) |
| 4. | 1 Kg of Amla | 15 (medium) |
| 5. | One Whole Amla | 0.30 (very low) |
| 6. | 1 Cup of Amla (150 g) | 2.25 (low) |
Is Amla Safe to Consume If You Have Diabetes?
Amla is known to have several properties that can help control blood sugar levels. They are high in fiber, which means that the sugar is slowly absorbed into your bloodstream, and hence, there is no spike in your blood glucose levels. They are also high in chlorogenic acid, which slows carb absorption and helps in the reduction of blood sugar levels after starchy meals. It is important for diabetic patients to pay attention to their blood sugar levels and consume foods that do not cause an instant spike.
Can I Eat Amla During a Fat-Loss Diet?
You can eat amla during a strict fat-loss diet. However, you must not overdo it and limit yourself to 250 g per serving.
- A 250g serving of amla has a GL of 3.75 which is pretty low.
- Amla as a salad ingredient is premissible in a fat-loss diet, or you can add it to your yoghurt.
Can I Eat Amla During a Low-Carbohydrate Diet?
You can eat amla during a strict low-carb diet. However, you must be careful about the portion size. We suggest you not consume more than 200 g of amla per serving.
Is Amla High in Sugar?
100 g of amla has 8 g of carbs, no sugar, and less than one gram of fat. Amla is considered particularly healthy because of the lack of sugar and very low carb content. It is one of the best fruits to add to your diet.