Maintaining blood sugar levels under control is crucial for optimal health and averting the risk of diabetes-related complications. A wholesome and balanced diet plays a key role in diabetes management, which primarily focuses on whole foods loaded with dietary fiber and low in sugars. Certain superfoods are packed with nutrients and low in glycemic index (GI), which are valuable in preventing blood sugar spikes. Jamun is one such fruit that has gained immense attention for its anti-diabetic traits over the last few years.
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Jamun is also known as Indian blackberry or black plum (Syzygium cumini), and is widely relished in India and Southeast Asia. This purple berry has a tangy-sweet flavour, which is a refreshing treat and valued in traditional Ayurvedic medicine for managing diabetes and enhancing overall health. Take this two-minute read to know that jamun is really good for diabetes.
Also Read: Jamun: Medicinal Uses, Therapeutic Benefits For Skin, Diabetes And Supplements
Jamun Nutritional Value
Jamun is a low-calorie fruit packed with essential nutrients:
Calories: ~60 kcal per 100 g
Carbohydrates: 14–15 g
Fiber: 0.6–1 g
Protein: 0.7 g
It contains fair amounts of vitamin C, iron, calcium, potassium and a powerhouse of antioxidants, including anthocyanins, flavonoids, and tannins that augment overall health. Jamun is high on water content, about 80% which makes it hydrating and light on gut health.
Is Jamun Good for Diabetes?
Jamun is a storehouse of essential nutrients and therapeutic traits. It has been valued for ages in Ayurvedic medicine for regulating blood sugar levels and overall well-being.
Lowers Blood Sugar Levels
The presence of bioactive alkaloids such as jamboline and jambosine in jamun helps to slow gastric emptying time, delay the conversion of starch into sugar and prevent a sudden surge in blood sugar levels. In addition, being low in glycemic index, jamun serves as a perfect fruit for diabetics.
Improves Insulin Sensitivity
Evidence strongly suggests that Jamun seeds may improve insulin sensitivity, allowing cells to utilise glucose more effectively and boost energy levels.
Loaded With Fiber
The goodness of dietary fibre helps slow down sugar absorption of carbohydrates in the bloodstream, aiding in stable sugar levels.
Antioxidant Effects
This humble fruit is packed with anthocyanins, which render it a deep purple colour. Anthocyanins are potent antioxidants which reduce oxidative stress, ease inflammation thereby lower the risk of diabetic complications like nerve damage and cardiovascular disease.
Promotes Weight Loss
Being intrinsically low in calories and high in fiber, jamun helps to shed extra kilos, which is a key part of better diabetes control.
Ways to Add Jamun to Your Diet
Jamun can be relished in numerous healthy ways:
Best consumed raw as a standalone snack to boost energy levels.
Dried and powdered jamun seeds can be mixed with water or buttermilk. Often used in Ayurvedic diabetes management.
Fresh Jamun juice (without added sugar) can help regulate blood sugar and up nutrients.
Combine Jamun with yogurt or green salads for a refreshing and nourishing zest.
Jamun seed powder is sometimes combined with fenugreek or amla powders for added benefit.
Pro- Tip: Always consume in moderation. Around 8–10 Jamun fruits per day is considered safe for diabetics.
Side Effects of Jamun
Jamun is generally safe and well-tolerated by most healthy adults; however, overconsumption can cause certain side effects:
Excessive intake, when consumed along with diabetes medication, may lower blood sugar drastically.
Eating too many jamuns may lead to constipation or an upset tummy.
Pregnant and breastfeeding women should consult their gynaecologist before adding this fruit to their meal regimen.
Those who are posted for surgery should avoid jamun at least 2 weeks before surgery.
Conclusion
Jamun is a highly valued fruit for managing diabetes mellitus. Thanks to its natural bioactive compounds that regulate blood sugar, boost insulin activity, and protect against complications. Including jamun in your regular diet, whether as fresh fruit, juice, or seed powder, can be beneficial, provided it is consumed in moderation.
Remember, as with any natural remedy, jamun should not be replaced with regular medicine for diabetes. Consult your healthcare provider before making any new changes to your diet if you are on diabetic medications.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specialising in tailoring personalised diet plans, she underscores the significance of a balanced approach to health, emphasising the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.
References:
https://pmc.ncbi.nlm.nih.gov/articles/PMC9654918/
Astounding Health Benefits of Jamun (Syzygium cumini) toward Metabolic Syndrome
Maryam Khalid Rizvi 1, Roshina Rabail 1, Seemal Munir 1, Muhammad Inam-Ur-Raheem 1, Mir Muhammad Nasir Qayyum 2, Marek Kieliszek 3,*, Abdo Hassoun 4,5, Rana Muhammad Aadil 1,*
Jamun (Syzygium cumini) seed and fruit extract attenuate hyperglycemia in diabetic rats
Ahmad Raza , Masood Sadiq Butt 1, Iahtisham-Ul-Haq 1
, Hafiz Ansar Rasul Suleria 2
https://www.sciencedirect.com/science/article/pii/S2221169117307608
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