Yu Gan Zi (Emblica) Tea

Why people make this tea

You’ll find Indian gooseberry (you gan zi) at herb and flower stalls — a sour, astringent little fruit many people pass over. But Bro Niu has a soft spot for it: it is traditionally associated with quenching thirst, easing a sore throat, and supporting healthy blood-sugar levels. In recent years it’s sold dried, which makes it easy to brew. On its own it makes a thirst-quenching tea; paired with chamomile and eucommia it becomes a pleasant everyday tea for those keeping an eye on blood sugar.

Who it suits / who should be cautious

• People who want a gentle daily tea to support blood-sugar, blood-pressure, blood-lipid and cholesterol care.
• The fruit is tart and astringent — anyone with excess stomach acid should drink it after meals, not before; Bro Niu suggests 2–3 times a week rather than daily.
• It does not replace prescribed diabetes care; keep up sensible eating and your doctor’s guidance.

Why these ingredients (the food-therapy logic)

• Indian gooseberry (you gan zi): traditionally used to generate fluids and quench thirst, and associated with supporting blood-sugar levels. If unavailable, hawthorn (shan zha) can stand in.
• Chamomile (yang gan ju): traditionally calming and associated with helping balance blood sugar.
• Eucommia (du zhong): classically used to support the liver and kidneys, and associated with steadying blood sugar.

Ingredients (about 4 cups)

Ingredient	Amount	Notes
Indian gooseberry (you gan zi)	10 fresh, or ~19 g (5 qian) dried	Crush fresh fruit with the back of a knife
Chamomile (yang gan ju)	~11 g (3 qian)	Added near the end
Eucommia (du zhong)	~19 g (5 qian)

Method

1. Rinse all ingredients; if using fresh fruit, crush it with the back of a knife to loosen it.
2. First simmer the gooseberry and eucommia in 5 bowls of water for 45 minutes.
3. Add the chamomile and boil another 10 minutes, then serve as a tea.

Bro Niu’s tips

This tea also suits people watching blood pressure, blood lipids and cholesterol. If you can’t find Indian gooseberry, hawthorn (shan zha) makes a good substitute. Because it is tart, drink it after meals if you have an acidic stomach; a piece of monk fruit added in sweetens it without affecting blood sugar.

Community questions answered (selected)

• Q (Winnie): How much of each for a brewed tea, and how often a week? Is it cooling? Bro Niu: Use 2 tablespoons of gooseberry and 1 tablespoon of chamomile in a pot; rinse once with boiling water, then steep 5 minutes in fresh boiling water. You can re-steep until weak. About 3 times a week, or every other day. It is not cooling.
• Q (MM): I drank gooseberry water for a few days and my stomach felt off — can I add pu-erh tea? Bro Niu: With stomach upset, drink it after meals; yes, you can brew it together with pu-erh.
• Q (path-passer): This tea is a bit bitter — can I add monk fruit to make it nicer? How much? Bro Niu: Add half a monk fruit. Monk fruit suits people with diabetes.

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Published February 16, 2011 · Adapted and translated for Nourilo from a traditional home-kitchen recipe. Approx. 2 min read.