Ashwagandha: Uses and Benefits for Diabetes Management

Well, if you're searching for a natural remedy promising health improvements in general, especially in diabetes management, then here is your answer: Ashwagandha! An ancient herb, grounded in traditional Ayurvedic medicine, it has been generating buzz in modern science for its diverse health benefits, especially for those who deal with diabetes.

Is Ashwagandha good for diabetes?

Ashwagandha is an adaptogenic herb: it can facilitate your body's resistance to both physical and mental stress. Ashwagandha has been in use for thousands of years in Ayurvedic medicine; it is used for improving human longevity, vitality, and the balance of the human body. In recent clinical studies, it was increasingly recognized to have the capability of enhancing insulin sensitivity and glycemic control, which makes it very applicable to the management of diabetes. [Study]

Ashwagandha Benefits for Diabetes

Is Ashwagandha Good for Diabetes? Yes, it is!

Research shows that ashwagandha can help manage blood sugar levels and improve insulin sensitivity, making it particularly helpful for people with Type 2 diabetes. Let’s break down the benefits:

Improved Insulin Sensitivity  

Ashwagandha helps make cells more sensitive to insulin, the hormone responsible for lowering blood sugar. By improving insulin sensitivity, the herb helps people with diabetes naturally reduce elevated blood glucose levels.

Lower Fasting Blood Sugar Levels 

A 2021 study found that ashwagandha significantly reduced fasting blood sugar levels, especially in people with diabetes. This shows that ashwagandha can work alongside insulin to help control blood sugar naturally. 

Reduces Stress 

Stress can raise blood sugar levels, making diabetes harder to manage. Ashwagandha is known for lowering cortisol, the stress hormone. By reducing stress, it helps people control their diabetes more effectively and prevents stress-related blood sugar spikes. 

Helps with Weight Management 

Ashwagandha is also linked to improved metabolism and fat loss. Since excess body weight is a major risk factor for Type 2 diabetes, the herb's ability to help with weight management adds another benefit to its role in managing the condition.

Other Health Benefits of Ashwagandha

Although its contribution to diabetes management is impressive, ashwagandha has much more to offer beyond sugar control. Some of these added benefits are listed as follows:

1. Heart Health: Ashwagandha lowers blood pressure and cholesterol while maintaining cardiovascular well-being, which is essential for diabetics since they are susceptible to heart diseases more often than others.
2. Boosts Immune System: Ashwagandha has been known to boost the body's improvement of white blood cells. Despite this, it is advantageous in preventing other infections, though it is not particularly helpful for diabetics who usually have poor immunity.
3. Promotes Sleep and Reduces Anxiety: Ashwagandha helps improve sleep and reduce anxiety, both of which can affect blood sugar levels if not managed properly.
4. Increases Muscle Mass and Strength: Ashwagandha is sometimes administered for athletic performance improvements, muscle building, and endurance.

How to Consume Ashwagandha

Ashwagandha is easy to add to your routine through various recipes or supplements. Here are some simple ways to enjoy its benefits:

Ashwagandha Banana Shake  

A refreshing and nutritious drink.  

Ingredients:  

• 1 raw banana  
• 1 cup milk  
• 1 tsp Ashwagandha powder  

Instructions:  

Blend all ingredients until smooth and serve chilled.

Ashwagandha Infused Tea  

A calming tea for relaxation  

Ingredients: 

• 1 tsp Ashwagandha powder  
• 1 tsp grated ginger  
• 2 cups water  

Instructions:  

1. Boil water, add ingredients, simmer for 5 minutes, strain, and enjoy.

Ashwagandha Supplements  

While in the market there are many uncertified fixes available everywhere. Using a certified supplement can reduce the chances of having any side effects. Using our Stress and Sleep can help you in having better sleep quality and better stress management.

Shrikhand with Ashwagandha  

Enhance this creamy dessert with a health boost.  

Ingredients:  

• 1 cup yogurt
• 4 to 5 pieces of Elaichi (Green cardamom)
• 5 to 10 pieces of Pistachios
• Pinch of Stevia (For Flavouring)
• ½ tsp Ashwagandha powder
• Pinch of Saffron (For Flavouring)  

Instructions:

1. Strain fresh curd in a cloth for 4 hours or overnight to remove whey.
2. Soak saffron in warm milk and crush cardamom.
3. Add Stevia, saffron milk, and cardamom to the hung curd. Beat until smooth.
4. Chill for an hour, garnish with pistachios, and enjoy.

Ashwagandha Golden Milk  

A soothing bedtime drink  

Ingredients: 

• 1 cup milk  
• ½ tsp turmeric  
• ½ tsp Ashwagandha powder  

Instructions:  

Heat milk, add ingredients, simmer for 2 minutes, and enjoy warm.

While consuming 250 to 500 mg of Ashwagandha per day is safe. This number can vary depending on your needs and your health. Consulting your dietitian before consuming such things can lead to better results. These easy recipes allow you to seamlessly include Ashwagandha in your daily life.

Precautions When Using Ashwagandha

Despite the enormous benefits of ashwagandha for diabetes and more, it is not for everyone before taking it, consider the following precautions:

1. Pregnancy and Nursing: Ashwagandha should be avoided during pregnancy and breastfeeding as it could lead to complications, even miscarriage.
2. Autoimmune diseases: Since ashwagandha improves immunity, its application may also exacerbate the disease condition for people having conditions such as lupus, rheumatoid arthritis, or multiple sclerosis.
3. Interaction with Medications: Ashwagandha will interact with medications such as those for thyroid conditions, blood pressure, and diabetes. So, before taking any herbal supplement, one should consult an expert if they are on prescribed medication.
4. Surgery: Ashwagandha is said to affect the central nervous system; thus, it is recommended to discontinue the use of the herb at least two weeks before any scheduled surgery in order not to have complications at the time of anesthesia.

Ashwagandha Side Effects

While ashwagandha is believed to be safe for consumption, it also has certain side effects to the users mainly at higher doses or with long-term usage. Some of the possible side effects include:

1. Gastrointestinal Problems: Its common side effects include an upset stomach, diarrhea, and nausea when taken in large amounts.
2. Toxicity to the Liver: Liver toxicity has also been reported a few times due to ashwagandha consumption. So, if one wants to reduce the risk, then use it according to the prescribed doses.
3. Drowsiness: Ashwagandha causes drowsiness, especially if taken along with sedative medicines or herbs of the same group.

Conclusion: Is Ashwagandha Good for Diabetes?

Since scientific research has picked up from this ancient traditional practice for centuries, ashwagandha for diabetes remains an age-old herbal medicine for controlling blood sugar levels, reducing stress levels, and generally keeping a healthy body. While it is not a replacement for medical treatment, it may act as an excellent addition to your diabetes management. Still, like any supplement, one should not rush into it without caution, consulting a healthcare provider first; otherwise, there might be a risk of interference or even adverse reactions.

References

1. Ashwagandha: Benefits, Uses, and Risks (WebMD) 
2. Ashwagandha Benefits: What You Need to Know (Cleveland Clinic)  
3. Withania somnifera (Ashwagandha) (NIH)  
4. WebMD. Ashwagandha Supplement Review: Research, Benefits, and Dosages