Jamun: The Superfood for Diabetes in Monsoon
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Shilpa Joshi
Introduction
The monsoons bring with them hope, positivity and lots of greenery. The season also brings with it a nutrient-rich bounty of fresh fruits and vegetables, and the jamun is one of the monsoon’s relishing gifts.
Think of the Jamun, and we are instantly transported to our school days, where we enjoyed eating the fruit and looking at our blue tongues in the mirror afterwards. Also called jambul, Java plum, and Jambolan, the jamun is predominantly found in India, Thailand, the Philippines and Madagascar. It is also found in some tropical countries around the world.
The Jamun is a tall evergreen tree that is very popular all across India. Infact, one of the early mentions of this tiny black fruit has been found in the Ramayana, earning it the tag of –fruit for the gods. The fruit is also considered auspicious in many parts of India.
One of the primary reasons for the jamun’s popularity is its health benefits. But did you know that jamun is a superfood and beneficial for people with diabetes? Let’s learn about the benefits of jamun in diabetes in this article!
Jamun Nutrition
If you are wondering why the jamun is healthy, it’s important to understand its nutritional contents:
| Nutrients | Quantity |
| Carbohydrates | 14 g |
| Dietary fibre | 0.6 g |
| Fat | 0.23 g |
| Protein | 0..995 g |
| Vitamin C | 11.85 mg |
| Niacin | 0.245 mg |
| Calcium | 11.65 mg |
| Iron | 1.41 mg |
| Phosphorous | 15.6 mg |
Besides these nutrients, the jamun is also rich in the following:
- Nicotinic acid
- Folic acid
- Glycoside, jamboline, gallic acid and essential oils (present in the seed of the Jamun)
- Antioxidants
Health Benefits of Jamun
A few notable health benefits of the Jamun are:
- It contains powerful antioxidants
- Jamun extract is believed to have anti-cancer potential
- It is good for the eyes and skin (due to vitamins A and C present in it)
- It is an effective coolant during the summer months
- Has anti-ageing properties
- Due to the jamun’s high iron content, it helps in the management of anaemia by boosting haemoglobin
- Boosts immunity
- Good for people with diabetes
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Jamun For Diabetes: Is It Recommended?
The Jamun is one of the few safe and healthy fruits for people with diabetes. Jamun’s high fibre and low glycemic index make it an excellent fruit for diabetes.
While this fruit has been used in treating various diseases and physiological conditions in traditional medicine, a few studies have shown its benefits in the management of metabolic conditions like diabetes, obesity, hyperlipidemia, and hypertension.
Currently, the benefits of the Jamun in diabetes are attributed to its antioxidant and anti-inflammatory properties. The benefits of the Jamun for people with diabetes are also attributed to compounds like:
- Gallic acid
- Umbelliferone
- Ellagic acid
Few studies have found that these compounds work in multiple ways to reduce blood sugar levels, such as:
- Delay the absorption of glucose in the intestine
- Reducing blood sugar spikes after consuming jamun
Despite these initial findings that show the benefits of the Jamun in diabetes, more studies are required to prove its antidiabetic effects.
The Best Way to Eat Jamuns
Jamuns are versatile fruits and can be eaten raw or added to cooked preparations. They can be eaten as snacks, tossed into salads or fruit bowls.
The Jamun is also popularly frozen into ice lollies and ice creams in India. The sweet-tangy flavour of the Jamun also makes it an ideal addition to yoghurt, making it a healthy dessert.
FitterTake
When it comes to fruits, people with diabetes are often cautious. Most diabetes meal plans are devoid of high glycemic index fruits as they are known to cause a spike in blood sugar levels.
However, fruits like the jamun that are available during the pleasant monsoon months are safe for diabetes. Relish the sweet-tangy jamun and relive your childhood memories this monsoon while maintaining optimal blood sugar levels.
If you need expert guidance on managing your blood sugar levels, sign up for Fitterfly’s Diabetes Care Program here! Our diabetes management program has been curated by expert diabetologists, nutritionists, and fitness and success coaches who get to the root cause of your diabetes and offer an effective and comprehensive treatment plan.
Wish to know more? Speak to us today!
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