The Glycemic Index is the value assigned to a food item based on how quickly it releases glucose into the blood. The primary energy source in the blood is glucose. If a particular food item has a high glycemic index, it means that it releases energy into the blood at a quicker rate and vice versa1.
A faster energy release means a steeper spike in blood sugar levels, something that is not conducive to a person who has diabetes. Since they already have trouble with controlling the blood sugar in their bodies, sudden crests and troughs make their condition worse and put them at a higher risk of other organ failures. Therefore, it is advised that people with diabetes eat fruits with a low glycemic index, i.e., fruits suitable for diabetes.
Fruits are a healthy snack option for diabetics because the sugar, fructose, present in them is not readily absorbed by the human body. Therefore, the spike in blood sugar is gradual and good for the system. Also, fruits provide an excellent source of fibre and help you feel fuller for longer. This, in turn, leads to proper weight management and prevents obesity. Here are ten fruits for people with diabetes that have a low glycemic index.
Did You Know?
These have a glycemic index of 382. A versatile fruit, it can be poached, baked, or eaten as is. The healthiest option is to eat them with their peel on, as the amount of vitamins and minerals is highest just under the skin.
Oranges have a glycemic index of 40. Apart from providing a boost of vitamin C, oranges offer a good dose of fibre. Many people choose to have orange juice, which isn’t a healthy alternative, as the juice has all the calories but no fibre.
With a glycemic index of 394, apples provide you with fibre and a dash of crunch. They make a hearty salad, as well as baking and cooking options. Apart from this, they have an added advantage as they are gut-friendly and boost your iron levels.
The little fruits pack a punch. They have a glycemic index of just 20, but are abundant in nutrients. Rich in potassium, antioxidants, and fibre, cherries are good for your immune system and your heart5. They have a rather short growing season, so canned cherries can be substituted as long as they are low in sugar.
This citrus fruit has a glycemic index of 25. Vitamin C, antioxidants, potassium and fibre are some of the nutrients they are rich in. Grapefruits help maintain healthy heart function and are good for digestion. They also boost immunity6.
One of the favourites with young and old alike, Strawberries can be baked, cooked or had in their natural form. They make for exciting partners with drinks and food. Their glycemic index is 41.
These have a GI of 29. People who suffer from constipation swear by them as they are potent natural laxatives7. The fibre in prunes adds bulk to the stool and also reduces cholesterol.
From experience, let me tell you about the magic of tomatoes! It’s like a magical product that may aid diabetics. 32 calories, 7 grams of carbohydrates, and 2 grams of fibre are included in one cup of sliced or diced tomatoes3, making it an ideal food for people with diabetes.
Dr. Siddharth Gupta, B.A.M.S M.D (Ayu)
Also Read: How Helpful Is Homeopathy for Controlling Diabetes?
Succulent and juicy, what is there not to love about peaches? With a glycemic index of 45, they are a good option for people with diabetes. Rich in essential vitamins, minerals, and antioxidants8, peaches provide a delicious alternative to calorie-laden desserts.
Plums have a glycemic index of 40. Because they bruise quickly, you might have difficulty laying your hands on them. They are rich in antioxidants and are juicy9.
Grapes have a glycemic index of 53. They provide fibre, vitamin B-6 and other essential minerals in ample amounts10. They are good for digestion, boost one’s moods and support efficient brain function.
This dry fruit has a glycemic index of 32. It can be considered one of the low-glycemic index fruits. They provide vitamins A and E, as well as a bite-sized portion of copper. Like any other dried fruit, apricots contain a good amount of sugar11. Hence, make sure to consume them in smaller portions. One issue with having dried apricots is that they bruise quite easily. As a result, many ship them in to avoid this problem.
This is one fruit where its glycemic index depends on how ripe it is. In general, studies12 point to a number below 55, making it one of the lower GI fruits. Another research13 done on the Nigerian avocado reveals its index to be much more than 40! And wait till you hear this. A completely raw and peeled avocado is said to have a glycemic index of nearly zero.
Regardless of the indices, it is a fact that the fruit contains very little sugar. One of the main sugars found in it is called D-mannoheptulose, which is known to help monitor blood sugar management.
Some benefits of eating avocados include helping to lower the risk of metabolic syndrome, which can increase the chances of developing diabetes. It can also help in reducing the chances of many blood vessel diseases like kidney failure, heart disease, and even a stroke.
Also Read: Ketosis and Ketoacidosis: How Are They Different?
Guava is on the list of low-glycemic index fruits with a score of 12! You can add this fruit to a meal or simply have it as a snack. Due to its high fibre content, the fruit keeps you fuller for a longer time, which can help maintain good health. The fruit is also important in lowering blood sugar levels, especially in patients with type 2 diabetes14. A pro tip: eat the fruit without the peel, as it helps lower total serum cholesterol and triglycerides.
Having a GI score of 23, Tamarind is high in fibre. It is also packed with a variety of vitamins and minerals, including potassium, iron, B1, B2, C, K, and more. The fruit also has antioxidant and anti-inflammatory properties, which can help protect against diseases like cancer, diabetes, and heart-related conditions15.
The next time you feel hungry, opt for one of the prescribed fruits for diabetes.
I recommend all diabetics watch out for the quantity of mango they’re consuming. Consuming mango fruit is healthy! The necessary nutrients and fibre are present. However, some varieties may contain more naturally occurring sugar than others. From my observation, one mango, for instance, contains a staggering 46 grams of sugar, making it a poor choice if you’re trying to control your sugar intake or weight. You might have a few slices now and keep the remaining for afterwards.
Dr. Rajeev Singh, BAMS
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Coconut water is never out of trend despite various attractive aromatic and nutritious drinks in the market. It has been consumed for centuries in tropical regions around the world.
Coconut water is a miraculous drink, which can be beneficial for our body in multiple ways. In Ayurveda, coconut water is believed to help in bodily processes such as digestion and urination. It helps provide an instant boost of energy and is also considered to be a diuretic.
In this blog, we will discuss in detail the suggested health advantages of this nutrition-packed drink and any possible side effects.
Coconut water is a great beverage to drink during and after a workout. It is rich in minerals, electrolytes, and antioxidants that can help to boost your energy level instantly1. It may help athletes to refuel their energy stores and recover faster. Drinking coconut water during exercise may help prevent fatigue and dehydration. Coconut water is a natural alternative to any sports drink. It contains more potassium and electrolytes, less sodium, and fewer carbohydrates than many sports drinks.
Coconut water is mildly sweet and has a nutty flavour. It is low in calories, sugar, and carbohydrates, unlike other sugary juices and sodas. This makes it a better choice for diabetics or individuals looking to reduce their consumption of added sugar. But remember, it still has calories and should be consumed in moderation.
Fresh Coconut water may be beneficial in weight management. It is lower in calories than other beverages like soda or juices, that can help support weight loss. 100ml of Coconut water contains only 19 calories1. So, completely swapping artificial sugary drinks for coconut water could not only boost hydration but may also help in managing weight.
Research3 shows that Coconut water may help to manage blood sugar levels and improve diabetes symptoms. It is a good source of manganese, which may increase insulin sensitivity and reduce blood sugar levels. But do make it a point to consult your doctor before adding coconut water to your routine diet.
Drinking Coconut water may be beneficial to prevent heart diseases. It may help manage cholesterol levels in the blood and maintain good heart health. Coconut water may help increase good cholesterol (high-density lipoprotein) levels, which decreases the risk of various heart diseases4.
Also Read: Foods That Naturally Help You Last Longer in Bed
Being high in potassium, Coconut water may help to manage blood pressure. Research suggests that potassium-rich diets can help support heart health by managing blood pressure and regulating the heart rate5.
Coconut water is rich in manganese that can help to regulate your bowel movements. It may prevent gaseous distension of the abdomen, constipation and acidity. Consuming coconut water regularly can potentially help alleviate digestive discomfort by its effect on gut microbiota and anti-inflammatory properties6.
Coconut water is versatile due to the presence of minerals, electrolytes and antioxidants. Coconut water is traditionally believed to help detoxify your body by providing hydration and antioxidants. Among other health benefits of coconut water, it may also contribute to healthier-looking skin. Coconut water contains vitamin C, and antioxidant properties, and may naturally stimulate collagen synthesis7.
Fun Fact9: In Vietnam, tender coconut water has been used as a substitute for fluids and nutrients for babies with diarrhoea. This refreshing drink, with its natural electrolytes and nourishing properties, helps replenish the body’s fluids and provides essential nutrition.
Dr. Smita Barode, B.A.M.S, M.S.
When you have a kidney stone, your doctor will advise you to drink a lot of water. Although plain water works wonderfully, coconut water can add to the benefits. Coconut water may help to prevent kidney stone formation when taken in moderate amounts. Among other health benefits, it is also suggested that coconut water may be able to flush out the chlorine and citrate in the urine of healthy people8.
Coconut water is known to be a diuretic (increase urine output). Hence, it may help to flush out toxins by way of urine. It makes you use the restroom/ bathroom more often and helps to keep urinary infections away
There are instances such as fatigue, stress where you feel lethargic and don’t want to eat or do anything. Sipping on a cup of Coconut water may help you feel relaxed as it calms your mind.
Although studies have shown potential health benefits of coconut water, further long-term human research may be needed to confirm these.
Did you know that tender coconut water9, apart from being a refreshing beverage, can also be used as an intravenous fluid in emergencies? Its electrolyte content closely matches that of our body’s fluids, making it an effective option for restoring hydration and balance in critical situations. Next time you enjoy a sip of tender coconut water, remember its potential as a natural and readily available intravenous fluid.
Dr. Rajeev Singh, BAMS
Also Read: 10 Benefits Of Drinking Water From Copper Bottle Vessels
Coconut water is overall beneficial for our health due to the presence of various nutrients. For healthy individuals, it is usually considered a good drink to consume every day. However, there are some exceptions:
Although coconut water can be a nutrient packed energy source, its best to discuss with your doctor before incorporating it in your daily routine specially if you suffer from any medical conditions.
Based on my experience9, I highly recommend incorporating tender coconut water into your diet. It is a nutritious and natural isotonic drink that closely resembles the composition of our body’s blood plasma. This means it can provide essential nutrients and hydration, making it a healthy choice to support overall well-being.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: 8 Health Benefits Of Cucumber That You Should Know
Coconut water benefits for the stomach are in fact believed to be the opposite. Its natural alkalinity can help avoid acidity and also contribute to soothing the stomach lining. It may be a good option for individuals prone to acid reflux or heartburn, providing a hydrating and calming solution for digestive comfort. But if you do experience discomfort, kindly discontinue and consult a healthcare professional.
There’s no scientific evidence to suggest that coconut water can delay periods. Menstrual cycles are regulated by hormonal changes, and dietary factors like coconut water are unlikely to have a significant impact on the timing of periods. If there are concerns about menstrual irregularities, it’s advisable to consult with a healthcare professional for personalized guidance.
Coconut water is generally safe for babies to consume after they start eating solid foods, usually around 6 months. However, it’s essential to introduce it slowly and watch for any allergic reactions or digestive issues.
Coconut water is generally well-tolerated and unlikely to cause gas. In fact, its natural properties may help soothe the digestive system and alleviate symptoms of gas or bloating for some individuals. However, if you have any gastrointestinal disorders, it is best to discuss with your doctor before routinely including anything new in your diet.
Coconut water is often considered beneficial for blood pressure management. Rich in potassium and electrolytes, it may help regulate blood pressure by balancing sodium levels, making it a hydrating and heart-friendly beverage. Further studies are needed though to corroborate this benefit.
Yes, coconut water can be given in fever. It may help replenish electrolytes, and provide hydration, and its natural nutrients may contribute to overall recovery by offering a gentle and easily digestible option.
Coconut water is unlikely to cause a sore throat; in fact, its hydrating and soothing properties may help alleviate throat irritation. However, individual reactions can vary, so it’s essential to consider personal sensitivities and hydration needs.
Yes, coconut water can be given to diabetic patients in moderation. It has a low glycemic index, which means it has a minimal impact on blood sugar levels, making it a relatively safe and hydrating option for individuals with diabetes. But do consult a healthcare professional before starting the same.
Coconut water is considered good for diarrhoea. Its electrolyte content aids in rehydration and its natural properties may assist in calming the digestive tract, providing relief during episodes of diarrhoea.
Yes, coconut water can go bad. Once opened, it is susceptible to bacterial contamination and should be refrigerated. Unopened, canned coconut water has a longer shelf life, but it’s essential to check for any signs of spoilage, such as an off odour or unusual appearance.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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During summer, the intense heat and constant exposure to the sun can lead to excessive perspiration, resulting in significant fluid loss. This often leaves one feeling fatigued and low in energy, making everyday tasks feel more demanding than usual.
However, maintaining your energy levels during this time can be supported through appropriate dietary choices. Certain high-energy foods can support your metabolism and also give you an energy boost. Here’s a list of top foods that may help increase your energy levels.
Bananas are naturally sweet fruits that can be a valuable part of an energy-supporting diet. They are a good source of potassium and dietary fibre, and they contain natural sugars such as glucose, fructose, and sucrose. These components are easily absorbed by the body and may help provide a feeling of sustained energy1. In addition to their carbohydrate content, bananas are rich in fibre, which supports healthy digestion. A well-functioning digestive system contributes to overall wellbeing, and many people find that a balanced diet including fibre-rich foods helps them feel more energised.
Bananas can be consumed in many forms. Green bananas are a great source of fibre as it contains resistant starch which helps with digestion, maintains blood sugar levels, and makes you feel full. On the other hand, ripe bananas are sweet and nutritious. They are a great source of vitamins and minerals like potassium and vitamin B6 and provide instant energy for physical activity.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Dieticians and doctors emphasise the importance of consuming curd or yoghurt. It has a cooling effect on the body. Yoghurt is packed with magnesium, a mineral that instantly releases energy in the body, thus making it the ideal energy giving food3.
If you exercise during the summer months, it is beneficial to include yoghurt as part of your post-workout meals. Yoghurt is a good source of protein and can support the body’s recovery process after exercise, especially when included as part of a balanced diet.
In addition to its nutritional value, yoghurt is known for its cooling properties, making it a suitable dietary choice during hot weather. It also contains beneficial bacteria which may support digestive health. Many people find that yoghurt is gentler on the stomach and can serve as a suitable alternative to milk, particularly for those who experience discomfort from consuming milk directly3.
Coconut water is a cooling drink that can supplement your daily water intake. With a high water content and very little fat, it offers a light and hydrating option for those looking to stay cool and refreshed. It contains naturally occurring electrolytes such as potassium, magnesium, and sodium, which support the body’s fluid balance and may assist in maintaining optimal hydration levels, especially after physical activity. This makes coconut water a popular post-exercise drink during summer.
As a naturally occurring liquid found inside young coconuts, it is generally low in calories and fat. Due to its nutritional profile, it can be included as part of a varied and balanced diet, including for individuals managing their blood sugar levels. However, it is advisable to consult a healthcare professional regarding its suitability for specific health conditions5.
Dry fruits comprise dehydrated fruits like dates, raisins, cashews and apricots. Naturally sweet, they do not typically contain added refined sugars, making them a preferable option for those looking to reduce their intake of processed sweeteners. However, individuals with specific dietary requirements, such as those managing diabetes, should consult a healthcare professional before making significant changes to their diet.
These fruits contain natural sugars and vary in their glycaemic index, raisins have about 54, dates have 62, apricots have around 30. In addition to their natural sugar content, dry fruits are rich in potassium, dietary fibre, and a variety of vitamins, making them a nutrient-dense snack6.
Figs, for example, are often enjoyed as a wholesome snack, while prunes and raisins are commonly included in diets that aim to support digestive health. Apricots are also valued for their nutritional content and are sometimes used in skincare routines, though such uses should be approached cautiously and preferably under guidance6.
A notable quality of nuts is their ability to provide a consistent release of energy over time, rather than an immediate spike. This makes them an ideal snack for those seeking sustained energy throughout the day.
Pistachios and almonds are known as neutral foods, neither hot nor cold and make for good energy giving food during summers Nuts such as peanuts, almonds, cashews, and pistachios are rich in healthy fats, protein, and dietary fibre. These nutrients are digested slowly, which may contribute to prolonged satiety and help in maintaining steady energy levels7.
Chocolate contains sugar and caffeine, both of which may contribute to a temporary increase in energy by stimulating the release of hormones such as cortisol and adrenaline4. Consuming small portions of chocolate two to three times a day can offer a modest energy lift.
Additionally, chocolate contains antioxidants that are being studied for their potential to support cardiovascular health by contributing to the maintenance of healthy blood pressure and cholesterol levels.
In addition to being highly nutritious, brown rice provides a substantial amount of energy and may help combat fatigue. It is a good source of manganese, a mineral that supports enzymes involved in breaking down carbohydrates and proteins to release energy. As brown rice is less processed than white rice, it retains a greater proportion of its natural nutrients9.
Eggs are not only delicious but also packed with protein, making them an excellent source of sustained energy. They contain leucine, an amino acid that plays a role in stimulating energy production within the body. Additionally, are rich in vitamin B complex, which supports the metabolic processes involved in converting food into energy11.
Sweet potatoes contain complex carbohydrates and fibre, which are digested slowly by the body, providing a steady and lasting source of energy. They are rich in manganese, a mineral that aids in the breakdown of nutrients to produce energy. A medium-sized sweet potato typically contains around 100 calories, 23 grams of carbohydrates, 4 grams of fibre, and 2 grams of protein12.
One of the advantages of these nutrient-dense foods is their versatility. They can be enjoyed individually or combined to create delicious fruit and nut bowls or homemade energy bars. Such combinations offer not only wholesome nutrition but also satisfying flavours that help curb hunger, support hydration, and keep you feeling refreshed on hot and humid days.
Fatty fish such as salmon and tuna are great sources of protein, fat, and omega-3 fatty acids. Including these fish in your diet can help meet your omega-3 requirements, which are known to support the reduction of inflammation, a common factor contributing to fatigue. This is particularly important for individuals recovering from illnesses such as cancer13.
Coffee provides a rapid energy boost due to its high caffeine content, which quickly enters the bloodstream and reaches the brain. Consumption of coffee stimulates the production of epinephrine, a hormone that activates both the body and mind, enhancing alertness and energy levels7.
Avocado is regarded as a superfood due to its numerous health benefits. It is rich in healthy monounsaturated fats, which help maintain optimal blood lipid levels and support heart health. Additionally, avocados provide essential vitamins, minerals, and fibre, contributing to overall wellbeing and sustained energy.
About 84% of the healthy fats in avocados come from monounsaturated and polyunsaturated fatty acids. Additionally, the fibre in avocados accounts for 80% of their carbohydrate content14.
Eating avocados daily might have positive effects on weight loss, in addition to improving body composition and metabolic parameters.
Dr. Rajeev Singh, BAMS
Also Read: Top Food Sources of Calcium for Your Bones
As with any diet plan, there are certain foods you should avoid, as they may slow down your metabolism and do not provide a sufficient energy boost.
Also Read: 11 Healthy Foods That Can Help You to Gain Weight
Choosing the right foods during summer can help maintain energy levels, support metabolism, and promote overall wellbeing. Nutrient-dense options like fruits, nuts, and whole grains are beneficial, while highly processed or sugary foods should be limited. A balanced diet is key to staying energised and resilient in the heat.
Also Read: Ajwain: Uses, Benefits, Side Effects, and More!
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Diabetes is known as the ‘silent killer.’ In diabetes, blood sugar levels become elevated as the body gradually loses its sensitivity to insulin. As a long-term condition, it often requires lifelong use of prescribed medication. While effective, these treatments can sometimes be associated with side effects and may place a financial burden on individuals8.
Individuals can explore complementary approaches such as acupressure, acupuncture, and naturopathy to support their overall health. Within naturopathy, certain herbs are traditionally used to help maintain healthy blood sugar levels.
Below are a few herbs that may help lower blood sugar and support general well-being as part of a balanced lifestyle, though they should never replace medical treatment without professional guidance1.
The distinctive aroma found in many soups and curries often comes from rosemary. Traditionally used in cooking and herbal practices, rosemary is believed to support metabolism and may help in maintaining healthy blood sugar levels. Some studies2 also suggest it may contribute to improved cholesterol balance by lowering LDL (bad) cholesterol and supporting HDL (good) cholesterol.
Ginseng has been used for centuries in traditional Eastern medicine. It is known for its immune-supporting properties and has been studied for its potential role in maintaining healthy blood sugar levels. Research suggests that ginseng may help slow the absorption of carbohydrates and support the body’s natural insulin production3.
Research4 suggests that sage may help reduce blood sugar levels, particularly when consumed on an empty stomach. Adding sage to the diet may help increase the secretion of insulin and help manage diabetes better. Ginseng is best consumed in the form of tea.
Gurmar has been used in Ayurvedic practices in India for centuries in the management of high blood sugar9. It contains compounds known as gymnemic acids, which may temporarily reduce the ability to taste sweetness, potentially helping to reduce sugar cravings. It is also thought to support the body’s natural processes in utilising excess glucose in the bloodstream.
Those who have diabetes can safely consume jamun as it is low in calories. Additionally, the polyphenolic ingredients present in jamun play a significant role in the treatment of diabetes7.
Dr. M.G. Kartheeka, MBBS, MD (Pediatrics)
Oregano may offer supportive benefits for those managing high blood sugar. It is believed to encourage pancreatic activity, potentially aiding natural insulin production, and may help reduce cravings for sweet foods. Certain compounds in oregano are thought to support glucose metabolism and reduce carbohydrate formation in the body, while also contributing to overall immune health5.
Also Read: Top Health Benefits of Mint Leaves That You Should Know
Aloe vera, a fleshy plant widely used in traditional medicine across India, Mexico, Australia, and South America, is known for its soothing and anti-inflammatory properties. It has been used to support digestive health and reduce inflammation, an underlying factor in many chronic conditions, including diabetes3. Read more about the benefits of aloe vera for skin and hair.
Ginger is used extensively in Chinese and Indian cuisines. This aromatic herb has been used to helps with diabetes as it may increase the sensitivity of the body to insulin and helps in the increase of insulin secretion10.
Also Read: How to Reduce Blood Sugar Level Immediately
Fenugreek seeds and the herb itself have traditionally been used to support skin and digestive health. It is also thought to aid in managing metabolic conditions, including high blood sugar levels. Some studies suggest that fenugreek may contribute to improved blood glucose c
However, while herbs may help control some symptoms of diabetes, it is important to remember that they cannot cure a person. It is recommended to consult with a doctor before using any herbal remedies, particularly to ensure they are suitable based on your medical history and current treatment. Always use high-quality sources, as poor-quality herbs can be harmful. When used responsibly and under medical supervision, herbs may serve as a supportive complement to prescribed treatment,3.
While home remedies may offer supplementary support, prescribed (allopathic) medicines remain essential in the management of diabetes and in preventing its complications6. It is important to attend regular follow-up appointments, at least annually, with your physician to monitor blood glucose levels and review any ongoing treatment.
Dr. Ashish Bajaj, M.B.B.S., M.D.
Managing diabetes effectively requires a balanced approach that combines conventional medicine with informed lifestyle and dietary choices. Herbs like rosemary, ginseng, and fenugreek may naturally support blood sugar control. However, they should complement and not replace prescribed diabetes medications. Always consult a doctor before starting any herbal remedies.
Also Read: HOMA-IR Test – A Test That Can Predict Diabetes
1. Aziz N, Wal P, Wal A, S. Saxena M. Evaluation of a Polyherbal Powder for Treatment of Diabetes Mellitus. Indian Journal of Pharmaceutical Sciences [Internet]. 2019 [cited 2025 May 26];81(6). Available from: https://www.researchgate.net/publication/338728855_Evaluation_of_a_Polyherbal_Powder_for_Treatment_of_Diabetes_Mellitus
2. Shawabkeh M, Jamal A. Effect of rosemary on fasting blood glucose, hemoglobin A1c and Vitamin B12 in healthy person and Type 2 diabetic patients taking glucomid or/and metformin. National Journal of Physiology, Pharmacy and Pharmacology [Internet]. 2017 [cited 2025 May 26];1. Available from: https://www.researchgate.net/publication/320698331_Effect_of_rosemary_on_fasting_blood_glucose_hemoglobin_A1c_and_Vitamin_B12_in_healthy_person_and_Type_2_diabetic_patients_taking_glucomid_orand_metformin
3. Choudhury H, Pandey M, Hua CK, Mun CS, Jing JK, Kong L, et al. An update on natural compounds in the remedy of diabetes mellitus: A systematic review. Journal of Traditional and Complementary Medicine [Internet]. 2018 Jul [cited 2025 May 26];8(3):361–76. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6035310/
4. Lima CF, Azevedo MF, Araujo R, Fernandes-Ferreira M, Pereira-Wilson C. Metformin-like effect of Salvia officinalis (common sage): is it useful in diabetes prevention? Br J Nutr. 2006 Aug;96(2):326-33. doi:10.1079/bjn20061832. PMID: 16923227. Available from: https://pubmed.ncbi.nlm.nih.gov/16923227/
5. Gutiérrez-Grijalva EP, Leyva-López N, Vazquez-Olivo G, Heredia JB. Oregano as a potential source of antidiabetic agents. J Food Biochem. 2022 Dec;46(12):e14388. doi:10.1111/jfbc.14388. Epub 2022 Sep 13. PMID: 36098212. Available from: https://pubmed.ncbi.nlm.nih.gov/36098212/
6. Kooti W, Farokhipour M, Asadzadeh Z, Ashtary-Larky D, Asadi-Samani M. An update on natural compounds in the remedy of diabetes mellitus: A systematic review. J Tradit Complement Med. 2018 Jul;8(3):361–76. doi:10.1016/j.jtcme.2017.08.012. PMID: 29992107. Available from: https://www.sciencedirect.com/science/article/pii/S2225411017301049
7. Saeed H, Shabbir MA, Rafi A, Din A, Khan MR, Gill P, Afzaal M, Ahmed F, Ahmad MF, Akram N, Hailu GG. Assessment of diabetes mellitus retrieving potential of low caloric Jamun (Syzygium cumini) drink through animal modeling. Food Sci Nutr. 2025 May 5;13(5):e70251. doi:10.1002/fsn3.70251. PMID: 40330204; PMCID: PMC12053304. Available from: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC12053304/
8. Sapra A, Bhandari P. Diabetes. [Updated 2023 Jun 21]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2025 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK551501/
9. ScienceDirect Topics. Gymnema sylvestre – an overview. [Internet]. Amsterdam: Elsevier; [cited 2025 Jun 3]. Available from: https://www.sciencedirect.com/topics/medicine-and-dentistry/gymnema-sylvestre
10. Li Y, Tran VH, Duke CC, Roufogalis BD. Preventive and protective properties of Zingiber officinale (ginger) in diabetes mellitus, diabetic complications, and associated lipid and other metabolic disorders: a brief review. Evid Based Complement Alternat Med. 2012;2012:516870. doi:10.1155/2012/516870. Epub 2012 Nov 22. PMID: 23243452; PMCID: PMC3519348. Available from: https://pmc.ncbi.nlm.nih.gov/articles/PMC3519348/
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Watermelon is well known for its cooling effect, but more than just that, this fruit has other health benefits too. It may help manage diabetes and fight free radicals that can make our body prone to chronic illnesses. It can also lower the risks of developing heart disease, asthma attacks and supports weight loss. This fruit is low on calories, and plenty of vitamin A and C that can keep you healthy.
In this blog, we will discuss about some interesting facts, the nutritional profile and potential health benefits of watermelon. We will also share some simple and tasty recipes of watermelon to help you soak in the benefits of this wonder fruit.
Here are some interesting facts about watermelon that you should know.
Watermelon is a hydrating, micronutrient-rich fruit with a host of vitamins while being low calorie. One cup or about 150 g of watermelon contain just 46 calories, with at least 0.6 g of fibre, along with 11.5 g carbohydrates of which about 9 g are sugars. Although it is not a great source of protein, the benefits of watermelon still contribute to a protein-rich diet with about 1 gram of protein in each 1-cup serving. Vitamin content is where the health benefits of watermelon really shine through, with 5% and 14% of the daily requirement of Vitamin A and C respectively. It also contains 4% each of the recommended Potassium and Magnesium intake1.
Other than being sweet and juicy, watermelon is said to be loaded with several health benefits. Here are some of the potential benefits of consuming this fruit.
This healthy fruit consists of 91% water, which means that it has the capability to meet our body’s hydration needs2. Staying hydrated not just helps with mouth dryness but is also good for our cardiovascular health. Staying hydrated helps keep the body cool during high summers. It helps cleanse the body and also keep skin healthy.
Watermelon is said to have a beneficial effect on blood sugar levels by regulating glucose metabolism and insulin response in the body. This fruit is rich in Citrulline (amino acid) that is converted into arginine (amino acid), which are both found to help protect you from diabetes3.
In case you are wondering how to reduce weight naturally, then don’t miss out on adding this healthy fruit to your weight loss diet. Since this fruit consists of mostly water, it gives you a feeling of fullness and this will curb your appetite from snacking on your favourite food4. Although remember that weight loss requires a combination of a proper fitness routine and a healthy diet. Choosing healthy foods like watermelon can just help in supporting your weight loss efforts.
Lycopene is a substance that is found in watermelon and this gives the fruit its reddish colour. Lycopene is a potent antioxidant that helps fight inflammation in the body. As watermelon is rich in lycopene and citrulline, it can help balance blood cholesterol levels and thereby reduce the risk of developing heart-related diseases5.
The consumption of watermelons increases the levels of arginine, citrulline, and ornithine in your body. these substances are required for the normal functioning of heart and immune systems12.
Dr. Smita Barode, B.A.M.S, M.S.
As mentioned, watermelon is a good source of lycopene which helps fight oxidative stress in the body. It is found to aid in reducing the effects of asthma by regulating airway muscle contraction and mucus secretion. This could mean that consuming watermelon daily can help you fight some of the severe effects of asthma6.
Owing to its healthy nutrient profile, regular consumption of watermelon can help avoid periodontal disease7. This condition affecting the gums and jaw bones, is a common dental problem characterised by tooth loss, infection and is also linked to the risk of heart diseases. The major substances in watermelon that help reduce the adverse effects of periodontal disease include vitamin C and lycopene.
The presence of chronic inflammation in the body is found to cause many serious diseases including heart disease, cancer, and fibromyalgia. Fighting inflammation is important to lower the risk of these conditions, and diet has an important role to play in this. Some studies have found that shifting to an anti-inflammatory diet including daily consumption of watermelon for a long period of time can help lower the levels of inflammation in the body8.
Watermelon can help regulate nerve function. Its high lycopene levels can help in reducing damage to nerve cells and enhance cognitive function9. Moreover, watermelon is rich in potassium and a glass of watermelon juice can help relieve symptoms such as numbness, tingling and muscle cramps caused by low potassium.
Lycopene is found abundantly in watermelon. It has antioxidant and anti-inflammatory potential. Some studies11 indicate it might also be helpful to improve mental processes and thinking.
Dr. Rajeev Singh, BAMS
Heatstroke is a dangerous problem faced by many people in the summer. Sometime this condition may become severe, marked by fever and other symptoms. Watermelon contains electrolytes that can reduce heat stroke risk. Just sip some watermelon juice before going out to keep your body cool and help regulate body temperature.
Regular watermelon consumption can help improve kidney function and enhance flushing of unwanted substances from the body. The main nutrients like potassium in watermelons can help in removing toxins from the body. Citrulline in watermelons is said to have protective effects for the kidney by preventing stone formation and promoting urination (diuresis)10.
Watermelons are rich in carotenoids, which may help avoid degeneration of the eye tissues. While there’s still more research needed to see how lycopene truly supports healthy eyes, for now, it looks promising that watermelon may indeed be good for the eyes.
Watermelon in fruit or juice form has been shown to improve athletic performance and reduce the soreness you feel after working out. It is thought to be related to the amino acid called citrulline. Citrulline may help your body boost nitric oxide production and lead to better blood circulation. Although further research is needed to confirm this health benefit, there’s no harm giving watermelon juice a try for your workout recovery!
Watermelon has both water and fibre, these two nutrients are essential for a healthy digestive system. A diet low in fibre can lead to constipation and other issues. Adding watermelon and other fibre-rich foods to your diet may help ease any indigestion or constipation issues.
Although studies have shown potential health benefits of watermelon, further large-scale clinical trials are needed to confirm these. Yet the rich nutrient profile of watermelon can make it a great addition to your routine diet.
The correct way to choose a ripe watermelon is to look for a pale yellow or cream-coloured spot. This is where the melon rests on the ground and it is light green or white in colour initially. This bald spot changes its colour after ripening of the fruit13.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
If you do find it tasty to consume watermelon on a daily basis, here are some healthy watermelon recipes that will help you enjoy its benefits in a better way.
Juicy watermelon topped with some coconut yogurt and berries can be a tasty and healthy alternative.
Ingredients:
Well, before preparing this healthy dish, here is what ingredients you will require first.
How To Prepare Vegan Watermelon Pizza
Now that you have all your ingredients ready, here is how you prepare this tasty, juicy and healthy watermelon pizza.
On average, a watermelon has 70% flesh and 30% rind. All parts of watermelon are edible14.
Dr. Ashok Pal, B.A.M.S
A homemade watermelon popsicle can be a great way to burn the heat this summer.
Ingredients
Here is a list of ingredients that you need to have to get yourself a watermelon popsicle.
How To Prepare Watermelon Popsicle:
Follow the below-listed instructions to get yourself a refreshing and healthy bite of a watermelon popsicle.
Plus, you can easily enjoy a glass of cold watermelon juice anytime or munch some salad out of it. These simple recipes can help you enjoy the taste and soak in the health benefits of this fruit.
Watermelon seeds have amazing health benefits too. These are loaded with nutrients like magnesium, folate, and fatty acids. They are rich in fibres, have low sugar content, and also contain citrulline.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Also Read: Incredible Health Benefits Of Muskmelon
Watermelon is a wonder fruit with a host of health benefits ranging from hydration and weight loss support to diabetes, kidney and heart benefits, this fruit can prove to be a great addition to your everyday diet! There are several ways to enjoy this fruit such as consuming its juice or freezing it into popsicles. However like any other food, watermelon too can have side effects if consumed in excess. To be on the safe side, make sure to consult your healthcare provider before incorporating any food item including watermelon to your routine diet , especially if you have any medical condition.
Also Read: 10 Foods To Reduce Body Heat Naturally
If you consume too much watermelon every day, you may end up having too much potassium and lycopene in your body. However, it is advised that you consume no more than 30 milligrams of lycopene every day. In case it exceeds 30 mg, then you may face diarrhoea, indigestion, bloating and nausea. So, all you need to do is to consume just one cup of watermelon every day and this will do you good. For a more personalized advice basis your health conditions, do consult your doctor.
Watermelon may help the liver process ammonia which is a waste that is formed from proteins in the body. Thus, consuming water melon every day may aid in liver health.
There is no direct evidence to suggest that watermelon significantly increases testosterone levels. However, watermelon contains the amino acid citrulline, which may improve blood flow and circulation, potentially supporting overall sexual health. For targeted effects on testosterone, specific lifestyle changes and diet adjustments are more effective.
Watermelon can cause a mild increase in blood sugar levels due to its natural sugar content. However, it has a relatively low glycaemic load, meaning it has a less significant impact on blood sugar compared to other high-sugar foods. People with diabetes or blood sugar concerns should still consume it in moderation and monitor their blood sugar levels.
Watermelon is generally not known to cause acidity and is often considered soothing for the digestive system due to its high-water content and alkaline nature. However, individual reactions can vary, so it’s best to consume it in moderation and observe how your body responds.
When stored properly, a whole watermelon can last in the fridge for about one to two weeks. Once cut, it’s best to consume it within three to four days for optimal freshness. Wrapping the cut side in plastic wrap or storing it in an airtight container can help prolong its shelf life.
Yes, watermelon can be eaten during pregnancy. It’s hydrating and packed with essential vitamins and minerals like vitamins A and C. However, pregnant individuals should ensure that the watermelon is thoroughly washed before consumption to reduce the risk of any foodborne illnesses. As always, it’s essential to consult with a healthcare provider regarding dietary choices during pregnancy.
Watermelon is hydrating and contains vitamins A and C, which can support immune health. While there’s no direct evidence to suggest it treats coughs, its high-water content may soothe a dry throat. However, for persistent coughs, it’s essential to consult a healthcare professional for appropriate treatment.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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When your blood sugar levels are higher than normal, carbohydrates such as cereals, pasta, certain fruits, desserts and bread are usually responsible. When one is diabetic, a meal plan is very important because it guides you on what kind of foods to eat. It should be good enough to fit in with your eating habits and also your schedule. A good meal plan should include consideration and optimization of the following:
Foods with low glycemic index values are better choices for stabilizing blood sugar than foods with high glycemic index values. The glycemic index basically depends on the physiological ability of dietary carbohydrates to lower or increase the level of blood sugar in reference to the type of food consumed by the diabetic patient. Relatively high glycemic index foods have ratings above 50, and often between 75-100. Check out the Glycemic Index Food Chart to find out the glycemic index values of foods that you can include in your Diabetes Diet Plan.
The purpose of a good meal plan is to help keep your weight on track, improve your cholesterol level, blood sugars and also blood pressure. According to past research[1] & health educators from the American Diabetes Association (ADA), a healthy diet along with a healthy lifestyle of exercising to maintain a healthy weight can help to reduce diabetes type 2. You can check healthy, mouth-watering recipes for diabetes that can help you lower your blood sugar levels, without compromising on taste and variety!
These are rich in fibres & help you feel full for longer periods. Beans, including black beans, do contain carbohydrates, but they also contain a significant amount of dietary fibre, protein, and other nutrients that result in a relatively low glycemic index rating[2]. Consequently, they secure a prominent position in the Diabetes Food Chart.
This is an all-season vegetable that is a very good source of dietary fibres, vitamins, folate, chlorophyll, manganese, calcium, potassium, zinc, phosphorus, protein and carotene. Spinach’s glycemic index is very low and which is why it is very helpful for diabetic patients for stabilizing blood glucose levels[3].
These are a part of the cruciferous vegetable family and include kale, rutabaga, brussel, broccoli, sprouts, cabbage, turnips, etc. They provide a lot of nutrients at low calories & are known to lower the blood glucose level in patients with type 1 diabetes and stabilize the lipids, insulin and blood glucose level type 2 diabetics.
I suggest kale if you’re looking to keep your blood sugar under control. It contains a mere 0.8 g of sugar. Packed with essential nutrients and fibre, kale may offer a powerhouse of benefits for your overall health.
Dr. Rajeev Singh, BAMS
Leaf-mustard is very low in calories (27 calories per 100g raw leaves) and fats[4]. However, its dark-green leaves carry ample amounts of phytonutrients, vitamins, and minerals. Additionally, it contains a very good amount of dietary fibre that helps control cholesterol levels by interfering with its absorption in the gut.
Best amongst the potato family, boiled sweet potatoes have a glycemic index of 44 which is why they are considered a superfood for diabetics. According to the American Journal[5] of Clinical Nutrition, eating sweet potatoes in moderate amounts as compared to other potatoes, is likely to give lesser troubles with sugar control.
Berries contain a natural sugar called fructose which does not need to be metabolized; hence, the fruit is well tolerated in the body. It’s advisable to take two servings but always monitor what works best for you.
Fresh tomatoes, when consumed in moderation, are not a problem for managing your blood sugar levels. For example, 1 cup of cherry tomatoes contains 5.8 g of carbohydrates and 1.8 g of fibre, which is the equivalent of 4 g of net carbs, while 1 medium whole tomato has 4.8 g of carbohydrates and 1.5 g of fibre, or the equivalent of 3.3 g of net carbs. Its estimated glycemic index is 2 to 4.
Studies[6] have confirmed that eating whole grains and high-fibre foods helps in reducing the risk of diabetes by almost 35 to 42%. Oatmeal consists of high fibre and whole grains. In addition, it consists of soluble fibre that slows down the rate of glucose absorption in the GIT(gastrointestinal tract) thus ensuring the blood-sugar levels are kept at the right levels.
According to research[7] from St. Michael’s Hospital and the University of Toronto, eating nuts every day could help control diabetes type 2. It is important to note that nuts have a much lower glycemic index which ranges from 14 to 21. They contain relatively minimal amounts of carbohydrates in comparison to the favourite snacks consumed by most people such as crackers.
Depending on the kind of mushroom you go for, the glycemic index might fluctuate although it is always considered as low. With their unique line of nutritional benefits, it also has the benefit of adding a whole new flavour to a meal. Portabella mushrooms are used as a meat replacement because of their beefy texture and nutritional value. It contains 22 calories per 100g.
Cruciferous vegetables such as cauliflower are very beneficial in terms of glycemic load. These vegetables are often seen in the health news since they are known for their heart disease and anti-cancer characteristics. If taken regularly, this unique blend of phytonutrients is very healthy and absorbed well in the body. One can rotate this kind of vegetables so as to avoid eating the same kind every day[8].
This fruit ranks pretty low when it comes to the glycemic index. Though not as low as some vegetables, it’s considered healthy for diabetic people. It’s definitely a fruit to consider when making a listing of a low glycemic index food diet.
Coconut ranks highly in saturated fats, but if used sparingly, it is not a big threat to your blood glucose levels. Coconuts are used to flavour different types of dishes. Its different parts can be used, be it, coconut milk, coconut flour, its flesh and also coconut water. However, it’s important to know which part you are using to determine the glycemic index as well as nutritional benefits.
They say, an apple a day keeps the doctor away. This is because apples provide you with fibre, vitamins and minerals and a wide range of nutritional benefits while having a low glycemic index of 39. It requires very little preparation and no special storage, and it is also easy to carry[9].
Let me share a delicious and healthy fruit recommendation with you: passion fruit! If you’re looking to control your blood sugar levels, passion fruit might be a great addition to your diet. Just 100 g of this tropical fruit contains approximately 11.2 g of sugar. Given that the type of sugar is 100% natural, it is advisable as a natural source to keep your blood sugar levels normal. Do consume in a small to moderate amount.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Peaches are a great food to stock in the season. You can enjoy the natural sweetness in them, and when eaten in moderation, they can keep the levels of blood sugars in check. Though the GI changes when peaches are used as a part of a dessert, eating fresh peaches shouldn’t raise concerns. Its GI ranking is 28.
Whole wheat bread has gained popularity in recent years. This is because white bread is regarded as unhealthy. However, wheat bread is ranked 49 in terms of GI. This is because it’s processed differently from white bread and hence, has more nutritional benefits[10].
Beta carotene in carrots is known to help with eyesight and is also high in vitamin A. When mixed with peas, they can make a very delicious meal and still keep low glycemic content. Carrots have a glycemic index of 19[11].
Broccoli is a superfood often seen in almost every healthy food listing. They are known for providing fibre, minerals, vitamins and nutritional value. They have a very low value of 10 on GI scales and therefore, the body can handle it very well[12].
These contain 81 calories in every 100g serving. They also have high amounts of fibre and a fair amount of potassium. Also, it is a source of vitamin c and protein. Its glycemic index is 39.
Milk is known for providing calcium and vitamin D as well as high protein. Having a glass of milk when you are diabetic is totally acceptable since it falls under the low GI foods with a glycemic index of 31[13].
Yoghurt is known because of its active and live cultures which help in the digestive issues by providing good bacteria. Whether you are eating unsweetened yoghurt or one with artificial sugars, it will still fall under low GI foods. However, low-fat yoghurt is recommended. Its glycemic index is 33. Also, it is advisable to consume natural flavoured yoghurt that is free of any type of artificial sweeteners[14].
Another excellent option for managing blood sugar levels is tofu. If you’re looking for a protein-rich and low-sugar food, tofu might be a great choice. Only 0.62 g of sugar is included in 100 g of tofu.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Lentils are very rich in fibre, minerals and vitamins. They are slowly gaining popularity and are often overlooked when it comes to a blood sugar conscious diet. Their Glycemic index rank is 30[15].
Grapes are very sweet and many mistakenly believe they should be avoided when it comes to diabetics dieting. There are various types of grapes one can enjoy eating, be it red or white. Whichever kind you love the glycemic index is considered low & lies between 43 to 53 depending on the kind.
These are often compared to apples but they contain different nutrients as well as taste. They are a great choice when one is considering a low glycemic index food. Their glycemic index rank is 41.
Brown rice is one of the common foods that most diabetic people consume. This is because, compared to white rice, a serving is considered to have a glycemic rank of 87 whereas that of brown rice is 55.
Peanuts can either be enjoyed as a snack, with butter or even sauce. They are considered legumes and are very good at keeping someone alert. They are also very good at stabilizing blood sugars. Their glycemic index rank is 6[16].
Hummus is made up of chickpeas but ranks lower than them. This is due to other ingredients in them such as lemons, tahini, and olive oil. Their GI is virtually zero but you still need to watch portions so as to avoid gastrointestinal discomfort. The glycemic index is 6[17].
These are healthy nuts and can be taken as desired. They act to help the health of polyunsaturated and monounsaturated fats. It’s also a great source of magnesium and iron. Cashew nut butter is also healthy if one opts for an organic variety. They have a very low GI of 2[18].
Green beans are one of the most popular foods often consumed as a side dish. They are relatively low when subjected to the GI scale and are also an excellent source of fibre, vitamin c, and minerals. They help strengthen the immune system and also provide antioxidants that help battle free radicals so as to help avoid inflammation. Their Glycemic index rank is 15.
Oranges are known for their vitamin C content and it’s a great fruit to eat to boost your immune system when you notice early symptoms of a cold. They can be used as a smoothie, morning fruit or an all-time top-up. Its glycemic rank is 40.
These are considered to be low glycemic foods. Though they may vary in scale, they have a considerable amount of nutrition. The glycemic index for plums is 24 and 29 for prunes.
Fish are good for diabetic patients since it’s an excellent source of low proteins. They are known to be rich in omega 3, a kind of fat that strengthens the heart and potentially helps with management of diabetes. Including seafood in your diet and having at least two or more servings a week will help a great deal in blood sugar levels reduction[19].
Although many sprinkle this in our drinks every morning, you might be surprised to realize the health benefits of this wonderful spice. Other than lowering the bad cholesterol, and raising the good cholesterol, cinnamon has been proven to lower blood sugars modestly.
Many people tend to fear garlic due to bad breath. But garlic extract is known to increase the levels of insulin available for diabetics. It has thereby been proven to reduce the levels of blood sugars[20].
These are foods such as avocados, nuts, and salmon, tuna, trout and olive oil. They all contain monounsaturated fats that help lower insulin resistance.
Chia seeds are minute dark, seeds with nutty flavours. They are rich in healthy fats, vitamins, fibre, and antioxidants. One of the studies[21] published in ‘Diabetes Care’ found out that Chia seeds play a role in improving blood sugar. Also, it reduces the chances of heart diseases occurring in type-2-diabetic patients.
Capsicum is known to be cultivated for thousands of years and used for food, medicine and also for decorative purposes. The effectiveness of chilli peppers as medicine is that they can activate the transient receptor vanillin. This receptor is associated with neuropathic and inflammatory pain, anxiety and how our bodies process fats. It’s also an important insulin regulator. This study has led to the production of extracts aiming at pharmacological strategies to treat medical conditions such as diabetes[22].
Vinegar has been used for centuries for a variety of health problems, including glucose management, dandruff, excessive sweating, fungal infections, and even heartburn. In a study[23] published in Diabetes Care, two tablespoons of ACV at bedtime helped to regulate fasting blood glucose levels in patients with type II diabetes.
Protein foods are an important part of a diet plan. They include; fish, chicken, meats, soy products, and cheese. The difference between these foods is how much fat they contain and protein.
Although dried figs are available throughout the year, there is nothing more refreshing than the unique texture and taste of fresh figs. The leaves of fig have been known to contain anti-diabetic properties and can reduce the level of insulin needed by persons with diabetes.
Dates, along with other healthy but relatively unsafe foods for diabetes like peanuts and honey, often get a bad rap. These foods are, however, good for reducing bad cholesterol or LDL. For diabetics, in particular, portion control of these foods becomes very important.
A cup of cooked whole-grain barley consists of 14 grams of fibre. The fibre is 3g soluble and 11g insoluble. 1 cup of cooked pearl barley consists of 6g fibre which is 2g soluble and 4g insoluble. Diabetic patients experience alterations in blood glucose levels after consuming carbohydrate-rich foods. Barley consists of a GI of 25.
Unlike white bread or potatoes, pasta is pretty low in terms of its glycemic impact. Many diabetics fear pasta because of its infamously high carbohydrate nutrients. However, with proper proportions, pasta can be safely indulged in a diabetic diet. Limiting portion size and choosing high-fibre whole grain pasta is the key to keeping the blood sugars low.
Quinoa is an excellent item to control your blood sugar. Whole grain with a low glycemic index to support even blood sugar, is packed with protein, fibre, vitamins, minerals, and phytochemicals. Quinoa is easy to cook and flavorful, and you can incorporate it into a healthy diabetic diet in a variety of ways[24].
Apricots are sweet and have a delicate flavour. They have a wide range of nutrients and this makes them worthwhile to be added to a diabetic diet. Apricots can help you satisfy your sweet tooth without worrying about your blood sugars due to their low glycemic index. Dried apricots are also a great alternative when eaten in small amounts.
Let me share with you another fantastic option for maintaining healthy blood sugar levels: arugula! If you’re looking for a nutritious leafy green that won’t spike your blood sugar, arugula is a great choice. In just 100 g of raw arugula, you’ll find only 2 g of sugar.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Karela (Bitter Gourd): Uses, Benefits, Side Effects and More!
Apart from the above list of foods to eat to lower blood sugar, there are other dietary and lifestyle changes you can use. Here are a few tips on diabetes control to get you started:
Weight management will be a major factor in your fight against diabetes, so be sure to follow your doctor’s instructions carefully.
Also Read: 8 Effective Herbs To Lower Blood Sugar Levels!
Apart from lowering the blood sugar within a short duration the foods also offer the body other benefits that include boosting body immunity, repairing worn-out cells and checking on most of the lifestyle diseases. However, this is not an exhaustive list of food items that can be eaten to control blood sugars. This list is meant to guide you on some of the locally available foods that have a low GI and which can be considered when regulating the blood sugar in the body. For those who are suffering from very high blood sugar levels, it is advisable that they seek the advice of a dietitian, clinical nutritionist and their family doctors so as to come up with the best treatment plan besides healthy eating.
Also Read: Best Home Remedies for Appendicitis Recovery
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Gokshura, often known as Tribulus Terrestris is a tiny leafy Ayurvedic herb that belongs to the Caltrop family. Because the fruits of this plant resemble cow hooves, its name is derived from two Sanskrit words: ‘Go’ meaning cow, and ‘Aakshura’ meaning hoof1.
Gokshura, also known as Goksuraka, Gokhuri, Gokshra, Devil’s thorn, Goat head, Small Caltrop, Gokharu, or Gokhri is a vital element used to cure urinary diseases, polycystic ovary syndrome (PCOS), prostate gland problems, heart ailments and kidney problems. It may also aid in the development of muscle growth, increased and cognitive activity1.
The fruit bears sharp thorns over its surface that are hard enough to puncture a cycle tire, earning it the name Trikanta or Puncture Vine. This herb’s active components, alkaloids, and phytosterols combine to make it an effective diuretic. Apart from urinary issues, gokshura can possibly help with hair loss, neurological disorders, rheumatic pain, headaches, obesity, stress, piles, bedwetting, and eye problems.
Gokshura has active components, the most important of which are the alkaloids, norharman and Harman. It also contains terrestrosins A E, flavonoid glycosides, and furostanol, which are steroidal saponins.
In India, gokshura may be used in Ayurvedic medicine to treat asthma, edema, cough, and renal problems, as well as to aid with hair loss, rheumatic pain, headache/stress, menstruation, weak nervous system, obesity, piles, and eye problems. This herb has been discovered to have hypotensive, anti-microbial, anti-cancer, aphrodisiac, and diuretic qualities by researchers.
Gokshura is also known to have many medicinal properties2. These include-
Gokshura may be an extremely useful herb for many common ailments.
Urinary conditions such as urinary incontinence, painful urination, and burning sensation when urinating may benefit from the Gokshura churn. When gokshura is mixed with cow’s milk, it may relieve pain and burning micturition, it may also encourage proper urination and it may help dysuria since it is a mild diuretic3.
Antimicrobial and antibacterial characteristics of gokshura may help against urinary infections. Your doctor will be able to assess your condition and prescribe dosage and form correctly.
Consuming Gokshura at the recommended dosage may provide the body with nutrients and minerals essential for muscle strength, making it a natural approach to potentially building healthy muscles. As the available data seems insufficient we may need further studies that can give evidence for these benefits on humans.
In my opinion, Gokshura is a special plant with some fantastic benefits. An animal study8 looked into the effects of a special extract from Gokshura on different muscle preparations. The results show that this mixture may help reduce muscle spasms and ease colic pains.
Dr. Smita Barode, B.A.M.S, M.S.
The traditional Gokshura churn supports kidney health by assisting in the elimination of excess uric acid and managing the uric acid level in the kidneys, thereby preventing or curing gout.
The anti-lithiasis (against stone formation) properties of Gokshura churn may help against the production of kidney stones, as well as breaking or reducing the size of those that may have already developed4. It may also work against polycystic kidney disease, kidney stones, and cystitis. It may aid in the management of diabetes and hence may combat underlying symptoms such as frequent urination. You must consult with your doctor for better advice.
Gokshura churn may have digestive qualities and has been discovered to be particularly helpful in improving digestion. It may increase the absorption of important nutrients and improve digestion by stimulating the release of digestive juices.
It also addresses symptoms of stomach pain, distension, ulcerative colitis, and irritable bowel syndrome, as well as preventing fluid retention. We may need further studies that can give evidence for these benefits on humans.
The analgesic and anti-inflammatory characteristics of Gokshura may help in reducing pain and inflammation, and the churn can be used to benefit rheumatoid arthritis and osteoarthritis1. The studies available currently are insufficient and therefore more scientific evidence is needed to back up this claim.
Gokshura churn is a traditional medicine that may have a beneficial effect on brain function. The powerful antioxidants in gokshura may help people with their memory, attention, concentration, tranquility, and alertness.
Regular use of the powder has been studied to have a positive effect on memory, reasoning, problem-solving, and other cognitive capacities, as well as being particularly helpful for psychotic diseases such as Alzheimer’s disease. You must consult a doctor before including any herb in your diet for its skin benefits as they may be able to assess your condition and prescribe dosage and form correctly.
Owing to powerful antioxidative properties, the Gokshura churn may be helpful for a variety of heart conditions. It may strengthen the cardiac muscles and keep lipids and other debris out of the blood vessels, preventing atherosclerosis. The bioactive ingredients in gokshura may lower the levels of non-esterified fatty acids (NEFA), which may help in lowering the risk of heart attacks, strokes, blood clots, and other cardiovascular diseases1.
It’s also important for keeping blood cholesterol levels in check. Your doctor will be able to assess your condition and prescribe gokshura dosage and form correctly.
I may have some good news for people trying to manage type 2 diabetes. In a study6 with 98 women, it was seen that Gokshura might help lower blood sugar levels. Thus, it might just be the natural support you’ve been looking for!
Dr. Rajeev Singh, BAMS
Gokshura may be an excellent natural antioxidant and cleanser for healing oxidative free radical damage caused by the sun’s rays. As a result, when used on a daily basis, the Gokshura mixture can help to reduce skin issues, fine lines, dark circles, spots, and some other symptoms of aging. It may also help with wounds, hives, itching, and skin infections while providing a smooth, radiant, regenerated complexion.
Gokshura may help with acne, which is very common among youngsters. It can be used to help with itching, skin irritations, skin eruptions, and eczema, among other dermatological issues.
You must consult a dermatologist before using anything for your skin.
I came across a study that may have shown some exciting benefits for postmenopausal women. In the study, women who took Gokshura experienced potential improvements in their sexual function, like desire, arousal, pain, and anorgasmia7. Thus, Gokshura might just be the secret ingredient you’ve been searching for!
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Though there are studies that show the benefits of gokashura in various conditions, these are insufficient and there is a need for further studies to establish the true extent of the benefits of gokshura on human health.
Gokshura is available in five different forms
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
The majority of research has concluded that Gokshura is mostly safe to consume and has no harmful effects. Gokshura has the potential to upset the stomach and enlarge the size of the prostate in men. Before including Gokshura in the daily diet, consult with a qualified Ayurvedic doctor, and be cautious in the following situations.
If you experience any side effects from consuming gokshura, you must consult the doctor who prescribed it to you immediately.
If you have one or more of these conditions, it is important to consult with your doctor before taking Gokshura.
It is essential to keep in mind not to use Gokshura with any of these medications:
Gokshura could have a diuretic or water pill effect. Taking Gokshura may impair the body’s ability to eliminate lithium. This could cause side effects by raising the level of lithium in the body. If you are taking any of these medications, you should speak with a doctor.
Gokshura may help to lower blood sugar levels. If you use Gokshura with diabetic medication, your blood sugar may drop too low. As a result, the diabetes medication dose may need to be adjusted.
Blood pressure appears to be reduced with Gokshura. Consumption of Gokshura with hypertensive drugs might cause blood pressure to go too low.
Gokshura seems to lower blood pressure. Consumption of Gokshura with hypertensive drugs might cause blood pressure to go too low.
Gokshura is a well-known herb in Ayurveda that may help with many health problems, from kidney and urinary issues to muscle strength, heart health, and even brain function. Its natural properties like reducing inflammation, acting as a mild diuretic, and boosting energy, make it useful for a variety of common conditions. It may also help with skin problems, joint pain, and hormonal balance. While traditional use and early research show many possible benefits, more studies are needed to understand how it works in humans. Always talk to a qualified doctor before using Gokshura, especially if you have health conditions or take regular medicines. When used carefully, Gokshura might be a helpful addition to a healthy lifestyle.
Gokshura’s diuretic properties may aid in maintaining blood pressure by increasing urine output and helping to drain the excess fluid from the body that causes high blood pressure. This beneficial property of gokshura needs further studies to understand its potential use in humans.
Gokshura does not make you lose your hair. On the contrary, Gokshura may have some beneficial effects on hair loss in women. As a result, Gokshura may be helpful in the treatment of hair loss in women rather than inducing hair fall. It is advisable to consult your Ayurvedic physician to understand dosage, uses, and precautions as per your health condition.
Gokshura is helpful for numerous problems such as rheumatic pain, neural problems, headache, bedwetting, low water retention capacity, hair fall, stress, obesity, menstruation, piles, and eye problems. You must consult your Ayurvedic physician for proper advice as per your condition.
Yes, we can take Gokshura tablets on an empty stomach with milk.
Gokshura can be consumed via any of these forms based on your doctor’s prescription:
Gokshura Churna
Gokshura Capsule
Gokshura Kwath
Gokshura Tablet
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Coffee is a beverage enjoyed by many. Some people just want their fresh cup of coffee as soon as they get out of bed in the morning. For them, coffee is like the fuel that keeps their body battery charged up.
Black coffee is simply a mixture of boiled water and a tablespoon of coffee without the addition of milk, sugar, or honey. For lactose-intolerant people, black coffee is a boon since there is no milk required to prepare it. Although, black coffee can be healthy for the body if consumed in the right way, its taste may not appeal to many because of the bitterness. Also, it is high in terms of caffeine content and must be consumed wisely to avoid any potentially harmful effects.
In this blog, we will discuss in detail the potential health benefits of black coffee, black coffee uses, the possible risks with its regular consumption, and how you can safely include it in your routine.
Coffee is naturally rich in vitamin B-2, vitamin B-3, magnesium, potassium, and various phenolic compounds. Also, since it is black and free of milk or sugar, it contains 0% fat and carbohydrates or proteins. A cup of black coffee is also a good source of other micronutrients like manganese, sodium, riboflavin, and niacin. It is high in caffeine, which helps to make you more alert and improves performance. This is arguably the reason most people drink coffee. 100 g of brewed coffee made in tap water contains about 40 mg of caffeine. Lastly, coffee is naturally rich in antioxidants including melanoidins, which help fight inflammation in the body1.
Black coffee is a calorie-free beverage that may help maintain a healthy weight. It is rich in caffeine that may stimulate metabolism and increase your energy level, suppressing hunger.
Black coffee contains chlorogenic acid that helps to slow down the production of glucose. Hence, if you drink black coffee after a meal, it can help to slow down glucose formation. It also contains many antioxidants that can help manage weight2.
But do remember that weight loss requires a combination of regular exercise and healthy diet, and natural remedies like coffee can support these efforts better.
It is well known that caffeine stimulates the nervous system. This stimulation may help increase the adrenalin levels in blood. This hormone is known as ‘fight-or-flight’ hormone, which prepares the body for intense physical activity3.
Many studies4 suggest that drinking black coffee can help you fight diabetes risk effectively. Coffee may help to boost insulin production in the body that may manage blood glucose levels. But do not overdo the consumption of coffee, kindly check with your healthcare practitioner for the correct dosage.
We usually hear that caffeine helps to increase your blood pressure but that is not true. Regular intake of coffee may increase blood pressure but this effect may diminish with time. Studies4 show that regular consumption of coffee may help increase “good” HDL cholesterol, and reduce the risk of cardiovascular disease and stroke.
Did you know that caffeine, the beloved pick-me-up in your favorite drinks, actually has a diuretic effect? It means that it can make you produce more urine and potentially leave you feeling dehydrated. So, while savoring your caffeinated beverages, remember to stay hydrated by quenching your thirst with plenty of water to keep your body in balance and avoid feeling parched.
Dr. Smita Barode, B.A.M.S, M.S.
The liver is a vital organ that works silently to keep our body healthy. Black coffee may help to reduce the level of harmful liver enzymes found in the blood. Some studies concluded that coffee helps reduce the risk of liver cancer, fatty liver disease, hepatitis, and liver cirrhosis5.
Since coffee works as a diuretic (increases urine output), you might need to use the washroom more often than usual. This helps to flush out the toxic material from our body. It helps in keeping your stomach clean and healthy6.
Certain studies7 have shown that coffee may help reduce the risk of getting specific cancers such as liver cancer, colon cancer, and breast cancer. This can be attributed to its antioxidant content, which can help reduce internal inflammation.
Drinking black coffee may combat the normal functions of the brain and keep your brain healthy. It helps keep brain nerves strong and improve your memory8.
Coffee is a magical drink that may help you relax and destress. A cup of black coffee may instantly calm you down and make things better. It may stimulate the nervous system and help to increase neurotransmitters, such as dopamine and serotonin, which can help elevate your mood9.
Alzheimer’s disease affects the older age group, usually 65 years of age and above. Some studies10 have shown that drinking black coffee regularly may have a positive effect on your brain cells and help to reduce the risk of Alzheimer’s disease.
Although studies have shown health-beneficial properties of black coffee, further large scale human trials are needed to confirm these.
Here’s an interesting fact: Contrary to popular belief, darker roasts do not have more caffeine than lighter roasts. In fact, lighter roasts tend to contain a slightly higher concentration of caffeine.
Dr. Rajeev Singh, BAMS
Everything beyond a limit can be unhealthy, and so is coffee! Here are some effects of black coffee overdose:
It’s ideal to discuss with your healthcare provider before including black coffee routinely in your diet, especially if you have any medical conditions or undiagnosed symptoms.
Also Read: Natural Home Remedies For Dark Neck
It is recommended that you consume not more than 400mg of caffeine in a day. An ideal amount of coffee would be 1-2 cups in a day. Do not exceed coffee intake for more than 4 cups in a day. To ensure that coffee does not alter or interfere with your sleep, avoid consuming coffee at least 6 hours before your bedtime12.
Be careful with your coffee intake! While low to moderate doses of caffeine (50-300 mg) can offer benefits like increased alertness and energy, higher doses can have detrimental effects on your well-being. These may include feelings of anxiety, restlessness, difficulty sleeping, and a rapid heartbeat. Please be cautious and mindful of your caffeine intake to prevent these negative consequences and prioritize your overall health.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
In conclusion, black coffee may offer a range of potential health benefits, from helping in weight management and boosting physical performance to potentially reducing the risk of chronic diseases like diabetes and Alzheimer’s. However, moderation is key, as excessive consumption can lead to adverse effects such as anxiety and sleep disturbances. With its rich antioxidant content and minimal calorie load, black coffee can be a valuable addition to a balanced diet, promoting both physical and cognitive well-being when enjoyed responsibly. But like with any other natural remedy, always ensure to consult your doctor before including it regularly in your diet, especially of you have any medical conditions.
Also Read: Everyday Benefits of Jeera Water That You Should Know!
Black coffee’s caffeine content may sometimes lead to loose motions for some individuals due to its stimulant effects on the digestive system. It’s advisable to opt for clear fluids and electrolyte-rich beverages to prevent dehydration and soothe the stomach during episodes of loose motions.
Black coffee may increase acidity for some individuals due to its high acidity levels. However, others may find that its compounds like chlorogenic acid can help regulate acid production. It’s best to monitor individual tolerance and consider factors like caffeine sensitivity and overall diet when managing acidity.
Black coffee’s caffeine content can temporarily elevate blood pressure, but regular consumption doesn’t seem to significantly increase the risk of hypertension in most individuals. However, those with existing high blood pressure should monitor their intake and consider alternatives or decaffeinated options to manage their condition effectively13. Its best to discuss this with your healthcare provider first.
There’s limited direct evidence linking black coffee consumption to acne. However, excessive caffeine intake may disrupt hormonal balance, potentially exacerbating acne for some individuals. Maintaining a balanced diet and hydration level while monitoring caffeine intake can help manage skin health.
Black coffee’s caffeine content can provide temporary relief from headaches by constricting blood vessels and reducing inflammation. However, excessive consumption may lead to caffeine withdrawal headaches, so moderation is key for managing headaches effectively.
Black coffee doesn’t naturally contain sugar, but if sweeteners or syrups are added, it can increase the sugar content. Opting for black coffee without additives ensures a sugar-free beverage.
Black coffee without additives like sugar or cream is generally considered compatible with intermittent fasting, as it contains minimal calories and doesn’t significantly impact insulin levels. However, adding high-calorie ingredients may break the fast by stimulating digestion and insulin response.
Black coffee can temporarily increase body heat due to its caffeine content, which stimulates metabolism and may lead to a slight rise in body temperature. However, any increase in body heat is usually mild and temporary.
Black coffee before a workout can boost performance by increasing alertness and energy levels, thanks to its caffeine content. It may also enhance fat metabolism, potentially improving endurance. However, individual tolerance varies, so moderation is key to avoid negative side effects like jitteriness or stomach discomfort.
Black coffee without sugar is low in calories and rich in antioxidants. It may help to improve metabolism, support weight management, enhance focus, and reduce the risk of certain chronic diseases like type 2 diabetes and cardiovascular disease when consumed in moderation.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Garlic is a spice that is used in the kitchen for centuries. This herb is known to have curative and medicinal properties because of its antibacterial and antiseptic nature. These beneficial properties of garlic are because of a compound, allicin. Garlic is also rich in minerals like phosphorus, zinc, potassium, and magnesium. Vitamin C, vitamin K, folate, niacin and thiamine also are found abundantly in garlic1,2.
Here is the nutritional chart for 100 grams of raw garlic. Note that 1 medium to large garlic clove weighs between 3-8 grams each. The RDI- Percentage of recommended daily intake of garlic is as follows5:
Vitamins
Minerals
Raw garlic has the potential to reduce cough and cold in children and adults3. Research4 suggests that using garlic may help relieve symptoms of congestion in children.
Allicin, a compound found in garlic stops the oxidizing of LDL (bad cholesterol). This reduces cholesterol levels and improves heart health. Regular consumption of garlic reduces the incidence of blood clots and thus helps prevent thromboembolism . Garlic also lowers blood pressure so is good for patients with hypertension1,3,6.
Several studies7 suggest that garlic may be beneficial for brain health because of its antioxidant and anti-inflammatory properties It may be effective in neurodegenerative diseases like Alzheimer’s and dementia6.
Digestive problems improve with the inclusion of raw garlic in the diet. It has shown beneficial effects on the intestines and also reduces inflammation. Eating raw garlic helps to clear out intestinal worms. The advantage of garlic is it promotes the growth of good bacteria and reduces the bad bacteria thus helping in better digestive health6.
Research1 suggests that those who have diabetes may observe their blood sugar levels improve by eating raw garlic, but always consult a doctor to know if this can be beneficial to your case before making changes to your diet.
Garlic may help reduce free radicals and damage to the DNA. The zinc in garlic may promote immunity and the vitamin C may help with infections. Garlic may also be beneficial in eye and ear infections because of their antimicrobial properties1,2.
Garlic helps prevent acne and lightens acne scars. Cold sores, psoriasis, rashes, and blisters may benefit from the application of garlic juice. It may also protect against UV rays and therefore may benefit from ageing8. Garlic may cause skin irritation and chemical burns so use it only under the guidance of a doctor.
Based on my observations, garlic has been potentially used in traditional medicine for ages. It’s pretty fascinating how it can be helpful in different things. For instance, studies2 have shown that garlic may be effective in dealing with warts, denture stomatitis, venous ulcers, and even skin wounds. So, if you’re dealing with any of these issues, using garlic might just do the trick.
Dr. Smita Barode, B.A.M.S, M.S.
Research1 suggests that because of the high amount of antioxidants, garlic may help protect the body against lung, prostate, bladder, stomach, liver and colon cancer. The antibacterial property of garlic helps prevent peptic ulcers as it helps remove the pathogen from the gut2,6.
Garlic reduces the expression of genes responsible for the formation of adipose cells which store fat. It also increases thermogenesis in the body and leads to the burning of more fat and the lowering of LDL (bad cholesterol)2.
Apart from the fact that it is good for weight loss, garlic is highly nutritional. In fact, one clove of raw garlic, which is around 3 grams, contains2,3:
Garlic is considered one of the best ”performance enhancing” substances. In olden times, garlic was used to treat fatigue and improve the work capacity of labourers. Studies on rodents suggest consuming garlic helps in improving exercise performance. People who had heart disease consumed garlic for 6 weeks and this resulted in a 12% reduction in their heart rate and better exercise capacity9.
Fresh garlic juice has the potential to reduce the growth of E. coli bacteria that cause urinary tract infection (UTI). It also helps prevent kidney infections.
Garlic reduces infections on wounds, promotes hair growth, bone health and liver health2. Most of the home remedies are effective only if garlic is consumed raw but should be done only with the supervision of a healthcare provider.
According to studies11 from Japan, raw garlic when aged in a mixture of water and alcohol may have significant effects on exercise endurance. Human studies have also been conducted that have shown that garlic can indeed improve the symptoms of exercise fatigue.
For people who are susceptible to lead poisoning due to occupational hazards, garlic may be the best organic solution. Research suggests that garlic is safer and better at reducing lead poisoning of the blood than d-Penicillamine, which is the common drug used to treat the same10.
Also Read: Natural Blood Thinners: Benefits, Risks, and Precautions
Menopause in older women has often been associated with a lack of the female hormone known as oestrogen due to irregular production of a protein known as a cytokine. Consumption of garlic has been seen to regulate this to some extent and therefore, may be effective in overcoming oestrogen deficiency after menopause1.
Consuming garlic in your regular diet can also help to prevent or reduce the onset of osteoarthritis. Research has shown that garlic contains a compound known as diallyl disulphide which helps to maintain bone density and therefore can potentially delay the onset of bone-related ailments like osteoarthritis.
From what I have seen, garlic oil might possess anti-inflammatory properties. In cases of soreness and inflammation in joints or muscles, applying garlic oil topically may be beneficial2. Rubbing the affected area with garlic oil can potentially help reduce inflammation and provide relief.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Garlic is also believed to help reduce the stickiness of the platelets in your blood. These platelets are responsible for the clotting of blood. Consuming a healthy dose of garlic can help reduce the excessive clotting effect of platelets on the blood. Therefore, it may help prevent unnecessary blood clots inside arteries that may reach up to your heart causing a heart attack.
I think that garlic might be good for your arteries and blood pressure. When we eat garlic, the sulphur in it gets converted into a gas called hydrogen sulphide2. This gas may help expand our blood vessels, which makes it easier to control blood pressure. However, it’s always a good idea to talk to your doctor about whether adding more garlic to your diet might be beneficial or not.
Dr. Rajeev Singh, BAMS
When you take cooked garlic by mouth it is usually, safe but can cause side effects such as bad breath, heartburn, gas, and diarrhoea. If you take raw garlic by mouth, the side effects are often worse and may increase the risk of bleeding and cause allergic reactions in some people.
Garlic products like gels and pastes are usually safe. But may cause skin damage that is similar to a burn, especially raw garlic may cause severe skin irritation.
One must avoid having excess amounts of garlic during pregnancy or if breastfeeding. Children can take it in doses of up to 300 mg three times daily for up to 8 weeks and not more than that, people with the bleeding disorders must avoid garlic, if you undergo surgery, do not consume garlic as it may prolong bleeding and interfere with blood pressure. Doctors may advise to stop having garlic two weeks before surgery and garlic may lower blood sugar levels.
Yes, garlic may reduce cholesterol levels, especially LDL (bad) cholesterol, when consumed regularly as part of a balanced diet. Its active compounds may help inhibit cholesterol synthesis in the liver and may improve overall cardiovascular health.
Garlic is generally not recommended for individuals with acidity or acid reflux problems. It can potentially worsen symptoms due to its ability to stimulate gastric acid secretion. People prone to acidity should limit garlic intake and consult a healthcare provider for personalised dietary recommendations.
Garlic has antioxidant and anti-inflammatory properties that may benefit liver health by supporting its detoxification processes. Regular consumption of garlic in moderation as part of a balanced diet can potentially help protect the liver from oxidative stress and inflammation. However, individual responses may vary, and consulting a healthcare provider is advisable for specific liver health concerns.
Yes, consuming excessive amounts of garlic can lead to digestive discomfort, such as upset stomach, bloating, and gas. In some cases, it may also cause heartburn or worsen acid reflux symptoms. Moderation is key to avoiding these issues while still benefiting from garlic’s health-promoting properties.
Garlic may help reduce creatinine levels by supporting kidney function and supporting overall cardiovascular health. Its antioxidant properties can help in reducing oxidative stress in the kidneys. However, specific benefits vary among individuals, and it should not replace medical treatment for kidney conditions.
Garlic is believed to have a positive impact on testosterone levels by enhancing antioxidant status and reducing oxidative stress, which may indirectly support testosterone production. However, more research is needed to establish garlic’s direct influence on testosterone levels in humans.
Garlic has been studied for its potential antibacterial properties, including against H. pylori, the bacteria associated with stomach ulcers. Its active compounds, such as allicin, may inhibit H. pylori growth and contribute to reducing bacterial load in the stomach. However, more research is needed to confirm garlic’s effectiveness as a treatment for H. pylori infection.
There is limited scientific evidence suggesting garlic can directly reduce high prolactin levels. However, its antioxidant properties may support overall hormone balance and contribute to general health benefits, potentially aiding in the regulation of prolactin levels indirectly. Consulting with a healthcare provider for appropriate treatment options is advisable for managing high prolactin levels.
Garlic is not acidic; in fact, it has a slightly alkaline pH. However, it can stimulate gastric acid secretion in some individuals, potentially exacerbating acidity or acid reflux symptoms. Monitoring individual tolerance is recommended when consuming garlic, especially for those prone to digestive issues.
Swallowing garlic may not directly help with acne. However, some people believe that the antibacterial properties of garlic, when ingested or applied topically, can potentially help with acne-causing bacteria. Its anti-inflammatory properties may also contribute to reducing inflammation associated with acne.
Yes, garlic is believed to have thermogenic properties that can increase body heat slightly when consumed in larger quantities. This effect is attributed to its ability to stimulate circulation and metabolism. However, the increase in body heat is typically mild and varies among individuals.
Garlic offers several health benefits. It has antioxidant properties that protect cells from oxidative damage, supports cardiovascular health by improving cholesterol levels and blood pressure, and may have antibacterial and anti-inflammatory effects. Regular consumption of garlic as part of a balanced diet can contribute to overall health and well-being.
Garlic is not recommended for dogs as it can be toxic, especially in large amounts. It contains compounds that can damage red blood cells in dogs, leading to a condition called haemolytic anaemia. It’s safer to avoid feeding garlic to dogs and consult a veterinarian for appropriate dietary choices.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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Kala Namak is a form of rock salt commonly referred to as black salt. It comes from India’s, Pakistan’s, Bangladesh’s, Nepal’s, and other Himalayan salt mines. Ayurvedic medicine first used black salt for its holistic, medicinal powers1. It’s full of insoluble minerals, making it difficult for the body to absorb them.
Himalayan black salt, black lava salt, and black ceremonial salt are the three main varieties of black salt. Black lava salt is also known as Hawaiian black salt because it is typically found in Hawaii. Black ritual salt, also known as witch’s salt, is made up of ashes, sea salt, charcoal, and occasionally black pigment. It isn’t intended for human consumption.
Indian black salt, or kala namak, is another name for Himalayan black salt. It’s often used in cooking, especially in Asian and Indian cuisine, because of its pungent, savoury, and umami flavour. It’s also employed in vegan cuisine to produce an egg-like flavour because of its faint, sulphurous fragrance, which is similar to eggs.
Cooking with black salt is common, and it’s a popular element in Indian cuisine. It has volcanic origins and is composed of sulphur compounds that contribute to its odour and flavour. Iron and potassium chloride are also present2.
The nutritional components found in 100 grams of black salt3:
Ayurveda considers black salt to be a cooling spice that may be beneficial digestive and health benefits. Black salt is also known to have many beneficial properties2. These include:
Black salt is an extremely useful herb for many common ailments.
Black salt contains modest amounts of iron, which may contribute to the production of haemoglobin in the body. Thus, it can potentially help with iron-deficiency anemia symptoms5. It is, however, essential to consult your doctor before taking black salt for anemia.
Black salt may have some effect on boosting a child’s immunity. It may also help get rid of intestinal gas, promote digestion, and eliminate excess phlegm from the body, making it suitable for babies older than one year2. We may need further studies that can give evidence for these benefits on humans. Further, you must always consult a doctor and use any herb for children and babies only if prescribed.
Black salt improves digestion by increasing the natural production of acid in the stomach and formation of bile juice in the liver. It may also help boost the absorption of nutrients in the small intestine. Bloating can be caused by a variety of factors, including overeating, allergy, constipation, inflammatory bowel syndrome, etc. Black salts have alkaline characteristics to neutralize excess acids in the stomach. The minerals it contains help to reduce the damage caused by acid reflux5. Moreover, for any conditions related to digestion you must be diagnosed and treated by a doctor.
Due to its Rechana (laxative) properties, black salt may be beneficial for constipation5. It may soften hard stools and make moving bowels easier. More studies on humans are required to back this claim. Therefore, it is essential to first speak to your doctors and only use it if prescribed.
Insulin is a hormone generated by the pancreas and is in charge of controlling blood sugar levels. When a person’s body is unable to produce enough insulin or has become resistant to insulin, they are diagnosed with diabetes.
According to studies6, low sodium levels have been linked to a decrease in insulin release in the body. Regular consumption of black salt, which is high in sodium, helps produce insulin and hence helps control of blood sugar levels2.
Black salt has a high potassium content, which is important for muscular function. It might also aid in the absorption of other minerals. Thus, black salt may have the potential to relieve muscle cramps and spasms by relaxing them7.
The possible anti-inflammatory effects of black salt, and its abrasive texture, might help in the healing of cracked heels, sprains and swollen feet. Soaking feet in warm water containing black salt might help relieve the pain and swelling. It also functions as a cleanser, assisting in the opening of congested pores and providing a clear complexion7. The possible skin benefits from its high quantity of helpful minerals. Cracked skin can be healed by washing the afflicted region in lukewarm water with black salt. This may aid in the natural healing of skin. However, every person has a different response to different herbs. Therefore, it is better to consult a doctor before you use black salt for your skin problems.
Other than culinary uses, black salt might aid in the beautification of nails. Black salt is believed to remove dead skin debris and hence might clean the yellowness in the nail bed by using black salt as a scrub or soaking in the water containing black salt4.
Dr. Anuja Bodhare, B.A.M.S, M.D (Ayu)
Using black salt on a regular basis might help achieve luscious, and damage-free hair. It may contain important minerals that may end, reduce dandruff, and control of excessive hair fall2.
Black salt for weight loss is a great addition to diet if you’re trying to cut back on sodium while also avoiding bloating and water retention. Black salt helps to dissolve fats by increasing the solubility of digestive enzymes. When compared to regular table salt, it may speed up digestion and provide more nutrition to the body’s cells2. However more studies are needed to understand its effect on weight loss in humans. Consult a dietitian or a doctor to get better advice.
Black salt thins the blood and may be beneficial in people with high cholesterol2. However, people with high blood pressure, should limit their intake of black salt. Any heart-related conditions must be treated under a qualified doctor’s supervision.
Black salt helps to maintain good blood circulation, which may help prevent blood clots. However, it’s best to consult a doctor beforehand.
People suffering from respiratory problems or sinusitis can benefit from kala namak2.
You can speed up the clearing up of phlegm and the opening of nostrils by gargling with black salt in warm water or by steam inhalation or by adding it to warm water for gargling.
Talk about the effectiveness of black salt for arthritis! Researchers believe warm compresses with a bag of heated black salt on joints might help with arthritis problems2.
Dr. Siddharth Gupta, B.A.M.S, M.D (Ayu)
Black salt is available in three different forms:
You must consult a qualified doctor before taking any herbal supplements. Do not discontinue or replace an ongoing treatment of modern medicine with an ayurvedic/herbal preparation without consulting a qualified doctor.
Did you know black salt can aid in teeth whitening? Researchers believe that regular application of black salt mixed with mustard oil on the tooth surface might help in cleaning the debris from the tooth surface and hence, whitening the tooth4.
Dr. Smita Barode, B.A.M.S, M.S.
Also Read: Black Chana: Uses, Benefits, Side Effects By Dr. Rajeev Singh
In small quantities used in the regular diet, black salt is probably harmless. Black salt should not be consumed in excess.
Too much salt in the diet leads to excess secretion of calcium in the urine, resulting in the formation of kidney stones.
However, every herb may react differently in every individual. Therefore, if you experience any side effects, seek immediate medical help from your doctor. They will be the best guide for providing proper treatment to overcome side effects.
From what I have read, black salt is believed to maintain and regulate the serotonin and melatonin levels in our body, which helps to sleep and relax4.
Dr. Rajeev Singh, BAMS
If you have one or more of these conditions, it is important to consult with your doctor before taking Black salt.
Also Read: Pink Himalayan Salt: Uses, Benefits, Side Effects, Precautions & More!
Information is not available about the interaction of black salt with other drugs. However, every herb may react differently in every individual. Therefore, you must discuss your ongoing medications with your doctor who has prescribed it to you. They will be the best guide for providing proper treatment to overcome any possible interactions with other drugs.
Also Read: Toor Dal: Uses, Benefits, Side Effects & More!
Black salt, often referred to as Himalayan black salt, Indian black salt, or kala namak, is a volcanic rock salt produced in the Himalayan region. It contains varying amounts of sulphur compounds found naturally in the Himalayan mountains, in addition to sodium chloride (the primary chemical constituent in salt).
Inadequate salt consumption can reduce blood volume and have a negative impact on the placenta’s growth and function. When the placenta’s ability to function is compromised, the baby’s growth, development, and even life is jeopardised. Preeclampsia and fetal death may both be exacerbated by lack of salt in the diet.
Kidney stones are a painful condition caused by a buildup of minerals and acid salts into a lump that blocks the flow of urine and causes nausea. However, because of its medicinal characteristics, many traditional practitioners recommend swapping black salt for normal salt. You should consult a doctor for proper diagnosis and treatment for such conditions, it may be dangerous to self-medicate using herbs without proper information of its impact on your condition.
Black lava salt comes from Hawaii or Cyprus and is simply table salt mixed with activated charcoal. Use black lava salt as a finishing salt; it’s more for the aesthetic effect than the taste.
Indian black salt can be sprinkled on popcorn or kale chips for a unique flavour. Vegans can enjoy black salt because it gives egg-free foods the scent and flavour of eggs. It can also be used as a scrub or a soak while bathing.
Yes, you can use black salt for cooking. Black salt is now widely used in cooking and is a typical element in Indian cuisine. Black salt is perfectly safe to use in cooking.
No, black salt helps to decrease heartburn and bloating by stimulating bile production in the liver. It lowers acid levels and alleviates reflux. A pinch of salt can help to prevent gas production, bloating, and flatulence. You should consult a doctor for proper diagnosis and treatment for such conditions.
Because black salt does not contain iodine like table salt, you will need to supplement your diet with iodine sources.
Salt, as we all know, has no expiration date because it is a preservative in itself. Because salt packers are required to print the expiration date on the bag, the majority of them print it two years from the day of production.
Due to its Rechana (laxative) nature, black salt can produce diarrhoea if consumed in large quantities. However, limited human studies are available to establish this claim.
Black salt is another type of Himalayan pink salt. However, to infuse some therapeutic characteristics, this salt is burned at extremely high temperatures in kilns with charcoal, harad seeds, amla, and other ingredients.
Yes, black salt is good for blood pressure, as it contains more potassium and less sodium than table salt2. You should consult a doctor for proper diagnosis and treatment for such conditions, it may be dangerous to self-medicate.
Disclaimer: The information provided here is for educational/awareness purposes only and is not intended to be a substitute for medical treatment by a healthcare professional and should not be relied upon to diagnose or treat any medical condition. The reader should consult a registered medical practitioner to determine the appropriateness of the information and before consuming any medication. PharmEasy does not provide any guarantee or warranty (express or implied) regarding the accuracy, adequacy, completeness, legality, reliability or usefulness of the information; and disclaims any liability arising thereof.
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