Black jamuns with blueberries and a blood glucose meter on a blue background.

Is jamun good for diabetes?

Jamun, also known as Java plum or black plum, is a purple-colored fruit native to the Indian subcontinent. It is valued not only for its sweet and tangy flavor but also for its potential health benefits. In traditional medicine, especially Ayurveda, jamun has been revered for its properties in managing diabetes.

Nutritional Benefits of Jamun

Nutrient

Amount per 100g

Calories

60 kcal

Carbohydrates

14.5 g

Dietary Fiber

0.6 g

Sugars

14 g

Protein

0.9 g

Fat

0.2 g

Vitamin C

18 mg

Vitamin A

55 IU

Vitamin E

0.19 mg

Vitamin K

6.4 mcg

Thiamine (Vitamin B1)

0.02 mg

Riboflavin (Vitamin B2)

0.009 mg

Niacin (Vitamin B3)

0.260 mg

Vitamin B6

0.038 mg

Folate (Vitamin B9)

3 mcg

Pantothenic Acid (Vitamin B5)

0.160 mg

Calcium

19 mg

Iron

0.19 mg

Magnesium

15 mg

Phosphorus

17 mg

Potassium

79 mg

Sodium

14 mg

Zinc

0.12 mg

Copper

0.086 mg

Manganese

0.067 mg

Please note that these values are approximate and can vary based on factors such as ripeness and growing conditions.

Here are the nutritional benefits of Jamun:

  1. Low in Calories: Jamun is relatively low in calories, making it a suitable fruit for those watching their calorie intake. A 100-gram serving of Jamun contains approximately 60 calories.

  2. Rich in Fiber: Jamun is a good source of dietary fiber, which helps promote digestive health and prevent constipation. Fiber also helps regulate blood sugar levels and may aid in weight management by promoting satiety.

  3. High in Antioxidants: Jamun is rich in antioxidants, including anthocyanins, flavonoids, and phenolic compounds. These antioxidants help protect the body against oxidative stress and may reduce the risk of chronic diseases such as heart disease, cancer, and diabetes.

  4. Vitamin C: Jamun is a good source of vitamin C, which is an essential nutrient with antioxidant properties. Vitamin C helps support the immune system, promote skin health, and enhance the absorption of iron from plant-based foods.

  5. Vitamin A: Jamun contains vitamin A, which is important for maintaining healthy vision, skin, and immune function. Vitamin A also acts as an antioxidant, protecting cells from damage caused by free radicals.

  6. Minerals: Jamun is a good source of minerals such as potassium, calcium, magnesium, and iron. Potassium helps regulate blood pressure and fluid balance in the body, while calcium and magnesium are important for bone health and muscle function. Iron is essential for the formation of red blood cells and oxygen transport in the body.

  7. Low Glycemic Index: Jamun has a low glycemic index (GI), which means it does not cause a rapid spike in blood sugar levels when consumed. This makes it a suitable fruit for individuals with diabetes or those looking to manage their blood sugar levels.

  8. Anti-Diabetic Properties: Some studies suggest that Jamun may have anti-diabetic properties and may help improve insulin sensitivity and regulate blood sugar levels. The seeds of Jamun contain compounds that mimic the action of insulin and may help lower blood glucose levels.

Effect of Jamun on Blood Sugar Levels

  • Low Blood Sugar Impact: Jamun has a low glycemic index, which means it doesn't cause quick spikes in blood sugar levels. This makes it a good choice for people with diabetes.

  • Possible Blood Sugar Control: Some studies suggest that Jamun might help control blood sugar levels. Jamun contains special compounds that could have positive effects on blood sugar levels.

  • Improves Insulin Response: Research shows that Jamun compounds could help the body respond better to insulin. This may help in controlling blood sugar levels more effectively.

  • Helps with Sugar Absorption: Jamun has fiber that slows down sugar absorption into the blood, helping with blood sugar control. Fiber also makes you feel full and can help in managing food intake.

  • Potential Benefits for Diabetes: Studies have shown that Jamun may have positive effects on blood sugar levels in people with diabetes. It might help reduce blood sugar levels and improve insulin response.

  • Use in Moderation: Even though Jamun can be good for diabetes management, it's important to not consume too much. Large amounts may still cause spikes in blood sugar due to its natural sugar content.

  • Individual Differences: The effects of Jamun on blood sugar levels can differ from person to person. It's important to keep track of your blood sugar levels and seek advice from a healthcare provider before making any changes to your diet.

Ways to Incorporate Jamun in Diabetic Diet

  1. Fresh Jamun: Enjoy Jamun fresh as a snack or dessert. Simply wash the fruit thoroughly and eat it whole, including the skin. Fresh Jamun is delicious on its own and provides a sweet and tart flavor that can satisfy cravings for sweets without causing significant spikes in blood sugar levels.

  2. Jamun Salad: Add fresh Jamun to salads for a burst of flavor and color. Combine sliced Jamun with mixed greens, cucumber, tomatoes, bell peppers, and a drizzle of balsamic vinaigrette for a refreshing and nutritious salad. The fiber in Jamun can help promote satiety and aid in digestion.

  3. Jamun Smoothie: Blend fresh or frozen Jamun with yogurt or milk (dairy or plant-based), a handful of spinach or kale, and a splash of lemon juice for a nutritious smoothie. You can also add protein powder or nut butter for extra protein and satiety. This smoothie makes a satisfying and blood sugar-friendly breakfast or snack option.

  4. Jamun Chia Pudding: Make a diabetic-friendly chia pudding by soaking chia seeds in almond milk or coconut milk and adding mashed Jamun for flavor and natural sweetness. Let the mixture sit in the refrigerator until it thickens into a pudding-like consistency. Top with sliced almonds or coconut flakes for added texture.

  5. Jamun Fruit Bowl: Create a fruit bowl by combining diced Jamun with other low-glycemic fruits such as berries, kiwi, and citrus fruits. Serve the fruit bowl as a light and refreshing dessert or snack option. You can also sprinkle a small amount of cinnamon or ginger for added flavor.

  6. Jamun Sauce or Coulis: Make a diabetic-friendly sauce or coulis by simmering mashed Jamun with a small amount of water and a natural sweetener such as stevia or erythritol. Use the sauce as a topping for yogurt, pancakes, or oatmeal, or drizzle it over grilled chicken or fish for a savory-sweet twist.

  7. Jamun-infused Water: Infuse water with sliced Jamun for a refreshing and hydrating beverage. Simply add sliced Jamun to a pitcher of water and let it steep in the refrigerator for a few hours or overnight. This infused water is a tasty and sugar-free alternative to sugary beverages.

Bottom Line

Scientific studies have indicated a positive impact of jamun consumption on blood sugar levels in diabetic individuals. The fruit's ability to regulate blood glucose levels can be beneficial in the management of diabetes. Furthermore, incorporating jamun into a diabetic diet can offer a natural and wholesome way to enhance overall health and potentially aid in diabetes management.

Considering the available evidence and recommendations, it is reasonable to assert that jamun holds promise as a beneficial addition to the diet of individuals with diabetes. While it may not be a singular solution for managing diabetes, the inclusion of jamun in a balanced diet can contribute to overall wellness and potentially support blood sugar regulation.

Incorporating jamun sensibly into a diabetic diet, alongside other healthy food choices and lifestyle habits, can be a positive step towards supporting diabetes management. Jamun's nutritional profile and potential impact on blood sugar levels make it a worthy consideration for individuals navigating diabetes.

Back to blog