Maintaining Blood Sugar Levels With Tamarind

Overview 

Tamarind is a healthy fruit with lots of good stuff for your body. It has fibre, antioxidants, and minerals that are super important for your health. Eating tamarind can even help keep your blood sugar levels in check. If you're trying to eat well and keep your sugar levels balanced, tamarind is a great addition to your diet. Let's learn why tamarind is a good option to include in your diet.

Introduction

Brief overview of blood sugar levels

Diabetes is a chronic metabolic condition characterised by high levels of blood glucose (or blood sugar), which causes serious damage to the heart, blood vessels, eyes, kidneys, and nerves over time. The most prevalent type of diabetes, which mainly affects adults, happens when the body builds insulin resistance or is unable to produce enough insulin. Over the last three decades, the prevalence of type 2 diabetes has risen dramatically in countries of all income levels. Type 1 diabetes is a chronic illness in which the pancreas generates little or no insulin Access to affordable medicines, specifically insulin, is critical for diabetics. By 2025, there is a global agreement to halt the rise in diabetes and obesity.² 

Diabetes affects around 422 million people globally, with the majority residing in low- and middle-income countries, and diabetes is directly responsible for 1.5 million fatalities per year. Over the last few decades, both the number of cases and the prevalence of diabetes have significantly increased.²

Throughout the day, plasma glucose concentrations are kept within a limited range, generally averaging between 70 and 100 mg/dl after a night of fasting and before meals and never reaching 160 mg/dl after meals.¹

Importance of maintaining balanced blood sugar levels

It is vital to keep your sugar levels in the blood as close to their normal range as possible to avoid or postpone long-term, serious health issues such as heart disease, eyesight loss, and kidney disease. Maintaining your ideal weight might also boost your energy and happiness.³

Understanding tamarind

Introduction to tamarind

In the Indian subcontinent, the tamarind tree is one of the most significant multipurpose tropical fruit tree species. Tamarind fruit was supposed to be grown by an Indian palm at first since the term Tamarind comes from the Persian phrase "Tamar-I-hind," which means "date of India." Its Sanskrit name, "Amlika'' denotes its long presence in the country. T.indica is used in traditional medicine in India, Africa, Pakistan, Bangladesh, Nigeria, and most tropical countries. Traditionally, it has been used to treat abdominal pain, diarrhoea and dysentery, helminth infections, wound healing, malaria and fever, constipation, inflammation, cell cytotoxicity, gonorrhoea, and eye problems.  

It has numerous chemical values and is high in phytochemicals, so it has been reported to have antidiabetic, antimicrobial, antivenom, antioxidant, antimalarial, hepatoprotective, antiasthmatic, laxative, and anti-hyperlipidemic activity. Every component of the plant, from the root to the leaf tips, is beneficial to humans.⁴

Nutritional composition of tamarind

Fibre content

Tamarind may be regarded as a good source of dietary fibre because 100 g of tamarind pulp can give 10% to 20% (13.76 g per day) of the adult male fibre guideline.⁵

Vitamins and minerals

According to the criteria for classifying foods as a source, good source, or excellent source of a nutrient, 100 g of tamarind pulp can give 5% to 19% of the recommended daily intake (RDA) of vitamin C for the various age categories. As a result, it is a healthy source of vitamin C for youngsters, adult men, and pregnant women. Tamari is a great source of folate for youngsters, a good source for adult men, and an outstanding source for pregnant women. Because of its low vitamin E concentration, tamarind contributes little to meeting the vitamin E guidelines.⁵

Studies supporting its potential benefits

Tamarindus indica, in addition to its antioxidant properties, has a blood glucose lowering impact, a considerable protective effect against renal problems linked with hyperglycemia, and it also enhances the immune system. This demonstrates that tamarind has a strong ability to reduce oxidative stress and related disturbances, as well as being beneficial against a variety of potential health-risking disorders such as cancer, cardiovascular disease, arthritis, diabetes, epilepsy, nonalcoholic fatty liver disease, and inflammatory bowel disease.⁶

How tamarind may influence insulin sensitivity

Tamarind (imli) provides nutrients such as magnesium, which aid with sugar regulation. Magnesium has also been shown in studies to improve insulin sensitivity in diabetics. As a result, the link between tamarind and diabetes is strengthened even further. Other components found in tamarind, such as potassium and different flavonoids, aid in reducing inflammation. Because limiting inflammation aids in diabetes management, it is indirectly advantageous to diabetics.⁷

Tamarind and lifestyle

The role of tamarind in a balanced diet

Low-glycemic-index foods are less likely to cause your blood sugar to spike quickly, making them an excellent choice for your diet. This is especially true if you have diabetes, and tamarind is one of those foods. There is scant proof of this potential benefit, but research is ongoing. Tamarind is nutrient-dense, thus when consumed in moderation, it is a nutritious food.⁹

Other lifestyle factors that influence blood sugar levels

• Increase your physical activity.
• Maintain a healthy and well-balanced diet
• Acquire the appropriate weight for your height, and
• Reduce unhealthy habits, such as not smoking⁸

You might wonder about using tamarind to manage sugar levels 

Let's discuss questions that might be in your mind regarding tamarind

Can tamarind help control blood sugar?

• Yes, tamarind has things like polyphenols and fibre that can slow down how the body absorbs sugar and help regulate blood sugar levels.

How should I eat tamarind to manage blood sugar?

• You can eat tamarind in different ways, like in curries, chutneys, or on its own. It's better to have it as part of meals instead of in concentrated forms.

Is tamarind safe for people with diabetes?

• Yes, if you have diabetes, you can have tamarind in moderate amounts as part of a healthy diet. Just watch how much you eat and be mindful of other ingredients in your food.

Does tamarind have a low glycemic index?

• Tamarind has a medium glycemic index. It won't quickly raise blood sugar levels, but eating it in moderation is still important as part of a balanced diet.

Can tamarind be a natural sweetener for diabetics?

• Tamarind isn't a sweetener but adds a tangy flavour to food. It's not a good replacement for traditional sweeteners. Stevia or other sugar substitutes might be better for sweetening without affecting blood sugar.

Are there any bad effects of eating tamarind with diabetes?

• Eating tamarind in normal amounts is generally safe. But if you overeat, it might cause stomach issues. Include it in a balanced diet, and talk to a healthcare professional if you have concerns.

Can tamarind be part of a low-carb diet for diabetes?

• Tamarind has carbs, so watch your portions if you're on a low-carb diet. However, the fibre in tamarind can help slow down how the body absorbs carbs, which can be good.

Are there any things to be careful about when eating tamarind with diabetes?

• If you have diabetes, be careful with tamarind products that have added sugars. Choose natural tamarind and monitor your blood sugar levels to understand how your body responds.

Conclusion

To sum up, adding tamarind to your diet could aid in improving blood sugar control by potentially regulating glucose levels. Nevertheless, seeking personalised advice from a healthcare professional and adhering to a diverse and balanced diet to promote overall health and well-being is essential.