Weight Management With Amla: Can It Help

Introduction to Amla (Indian Gooseberry) as a traditional fruit known for its health benefits

Amla is a superfood from India; worldwide, it is known as Indian Gooseberry. Amla has been used for medicinal purposes over the centuries. Amla is known for its high concentration of vitamin C content. It contains almost the same vitamins as three oranges and sixteen bananas. 

In addition, amla is also a powerful antioxidant that provides several benefits to health. The fruit is very nutritious. The dried and fresh fruits can be consumed for health benefits. It provides remedies for several diseases.²

There are a lot of foods that are considered superfoods; amla is one of the top superfoods out there. From heart to diabetes, inflammation plays an important role in accelerating disease progress. Research shows that amla, rich in antioxidants, could reduce inflammation. According to one study, when inflammatory cytokines were exposed to amla extract in a test tube, fewer pro-inflammatory cytokines were produced.³ 

Increasing medical evidence has shown several benefits of amla, including:

• Lowering your blood pressure 
• Boosting your immune system by fighting free radicals and antioxidant 
• Protecting your brain, heart and other organs from cell damage 
• Fighting inflammation and helping close wounds 
• Preventing the progression of a wide array of diseases, including cancer⁵

Obesity is a growing concern worldwide and is associated with increased risks of serious diseases, including cancers and coronary heart diseases. 

Primary care is ideal for weight management services, and international guidelines recommend that doctors should screen patients opportunistically and encourage patients to lose weight. Amla fruit and amla juice have historically been prescribed for everything from weight loss to blood pressure.

On average, most people consult primary care doctors four times yearly, providing opportunities for weight management interventions.¹

There are various ways to try amla, including:

Amla Fruit: amla fruit can be relatively hard to find, even tricker to integrate into your meals. Amla fruit tastes bitter and tart-like, and only a few people enjoy eating the raw fruit. 

Amla Juice: It is easier to find, and it can easily be mixed into drinks, teas, and soup and used in cooking. However, the disadvantage of amla juice is that it lacks some of the plant fibre and nutrients that make it so healthy. 

Amla Powder: amla powder is a recommended method to add Amla to your diet; like Amla, it can be added to many forms of cooking and retains all of its vital fibre and nutrients. Amla powder is one of the easiest ways to store amla and keep it fresh for long.⁵

Nutritional profile of amla

Amlaa is a rich source of vitamin C and has several culinary and medicinal uses. Amla is a great source of fibre,omega-3 fatty acids, magnesium, potassium and copper, and the vitamins B. per 100 gm of amla contains the following nutrients:

• Proteins 1 gm 
• Fibre 1 gm 
• Vitamin C 478 mg 
• Magnesium 10 mg 
• Potassium 198 mg 
• Zinc 0.12 mg 
• Calories 48

Amla's antioxidant properties may contribute to weight management by combating oxidative stress

Amla is full of phytochemicals, which are natural, plant-based compounds that increase your antioxidant level and protect you from free radicals. Some phytochemicals include vitamins A and C, frozen, gallic acid, corilagin and quercetin. These are the primary nutrients responsible for boosting your health and protecting you from free radicals.³ 

How does this aid in weight loss?

Reducing oxidative stress may reverse insulin resistance, enabling your body to use stored fatty acids for energy. Besides the calories, superfoods such as amla provide the antioxidants you need to fight back against oxidative stress, enabling your body to burn fat more efficiently.⁶

Weight management with amla

Weight loss and living a healthy life are vital for everyone. Many unhealthy habits and medical conditions can lead to weight gain. Natural solutions may help but are hard to find. Amla juice is one such natural remedy.⁴

Amla primarily works within the digestive system, boosting metabolism and helping the body efficiently process food, leading to lower blood sugar.⁵ Weight loss needs a healthy gut. Amla is high in fibre and is proposed to eliminate toxins from the body. Thus, it may help with digestion and a healthy gut, reduce constipation and aid weight loss. 

Much of amla’s interaction with the body is still being studied, but the results are promising. Amla has been consistently shown to lower blood sugar and bad cholesterol directly in controlled trials. As these are two potential causes of obesity, their lowering often correlates with weight loss.

In lab results, a non-human trial showed an apparent reduction in obesity in rats, but the most significant connection to draw between these results and humans is that amla might do the same in humans.⁵

Weight loss success needs a high metabolism; this lets the body burn more calories and use stored fat. Amla juice is suggested to boost metabolism and increase energy levels. You then have the energy for regular physical exercises, further aiding in weight loss.⁴

Amla's recipe for weight loss 

While having amla is the easiest way to enjoy the weight loss benefits of amla. The superfood can be added to other healthy foods containing natural fat-burning ingredients. 

Fresh amla-aloe juice mixture. First, chop fresh Amla and grind the pieces into a mixture, to prepare Amla juice place the mixture in a clean, fine cloth and squeeze it to extract the juice. The fresh and pure juice can be refrigerated for up to 15 days. Alternatively, you can preserve it for 8-10 months by adding sodium lactate. To make the juice more effective, mix equal quantities of Amla juice and pure aloe vera juice and consume it daily.

Amla-honey blend: Amla and honey are an excellent healthy recipe for weight loss. Chop some amla fruits coarsely and add some amla powder, star anise powder, and water. Sieve the mixture and consume it with honey for its health benefits, including weight loss and weight management.⁴

FAQ’s

What happens if we consume Amla daily?

The regular intake of Amla is excellent. It is effective for skin health, brain, and hair, improves eyesight and regulates blood sugar levels. Amla or Indian gooseberry has numerous health benefits if consumed daily.²

How much Amla should be consumed daily?

The use of Amla is good for the body. On average, you can take 20-30 g of Amla daily. More than that, it might have adverse effects on your health. It is essential to take herbal Amla within the limit, like any other herbal product.²

Is it true that Amla can cause kidney stones?

No evidence shows any link between amla use and kidney stones. Instead, using Amla or Indian gooseberry improves kidney health and supports kidney functions.²

Are there any side effects associated with Amla?

Amla is acidic due to its high content of vitamin C. Amla is often recommended for detoxification purposes. However, it might trigger hyperacidity. You should avoid too much Amla if you are sensitive to vitamin C foods or hyperacidity.⁷

Summary

Since ancient times, amla, or Indian gooseberry, has been essential in conventional medicines. Supplements made from this fruit have several health benefits, including anti-ageing, cancer prevention and weight management. 

Its antioxidant, anti-inflammatory, and anti-cancer properties have proven its role in health management. Adding amla to your weight management journey can help weight loss and promote overall health. 

Amla may help lower blood sugar levels, boost metabolism, increase digestion and detoxify the body against harmful substances, which may help reduce weight. You must take a balanced diet while maintaining a healthy weight and enjoy the benefits of amla.