People with diabetes are often wary about the fruits they pick and include in their day-to-day diet. Experts, however, say that jamun (also called Java plum or Indian blackberry) is a good choice for people with diabetes.
Berries with benefits
According to Delhi-based dietitian Avni Kaul, jamun is hailed as a ‘miracle fruit’ for people with diabetes due to its potential to regulate blood sugar levels. Moreover, experts highlight that it fits well in the diabetes management diet because of its low glycemic index.
Dr Anusha Nadig, associate consultant – endocrinology, Fortis Hospital, Bengaluru, explains that the fruit pulp, peel and even seed are excellent sources of bioactive components such as flavonoids, polyphenols, antioxidants, iron and vitamin C. Further, jamun is beneficial for its anti-obesity and anti-hypertensive effects. She says studies have also shown to decrease blood pressure in people who consumed the fruit pulp. “This berry is also useful for people with dyslipidemia (lipid imbalance), which some people with diabetes may experience,” she explains.
According to a review article published in the journal Molecules, a detailed investigation of the nutritional and medicinal properties of jamun against type 2 diabetes mellitus, cardiovascular diseases, hypertension, hyperlipidemia (high levels of fat particles in the blood) and obesity indicated several positive health benefits. When combined, they could increase health protectiveness against metabolic syndrome.
Jamun seeds and leaves are known to protect against hyperlipidemia. Some studies have also shown these to be most effective in lowering triglycerides and LDL. “It has a positive effect on gut microbiota regulation and overall metabolism,” adds Dr Nadig.
Some studies also indicate that jamun consumption improves insulin sensitivity and could have the potential to stimulate the pancreas to secret insulin. It also decreases gastrointestinal glucose absorption. “Overall, it improves insulin resistance and beta cell (cells that make insulin) function,” she adds.
The goodness of antioxidants in jamun
Mumbai-based dietitian Nidhi Joshi explains jamun also comes packed with antioxidants like anthocyanins (blue, red, or purple pigments found in plants) and ellagic acid, which possess anti-inflammatory properties. She highlights that these compounds help lower blood glucose levels.
Moreover, the polyphenols in this fruit have antioxidant properties that lower the risk of complications from diabetes by reducing oxidative stress and inflammation.
The super seed
It is not only the fruit that comes with benefits, but the seeds, too, are packed with potent compounds such as jamboline that have shown sugar-lowering effects. “When powdered and consumed, the jamboline in seeds helps in slowing carbohydrate absorption and enhances insulin sensitivity,” explains Kaul.
“Jamun seeds contain alkaloids with potential hypoglycemic effects,” explains Kaul. Joshi highlights that it helps to reduce gas and acidity in a person.
How should jamun be taken for diabetes?
According to Kaul, it is better to opt for whole fruit over juicing it. This is because the former is rich in fiber while the latter lacks it; hence, it can cause rapid sugar spikes. Further, she suggests that jamun powder can be sparingly used in smoothies, salads or food preparations. “The recommended serving would be a small bowl of fresh fruit (about 100 grams) or a teaspoon of jamun powder, once or twice a day,” she suggests. However, individual responses vary, so consulting a qualified dietician is vital to determine the suitable quantity and form of jamun for each diabetic’s specific needs.
According to Joshi, it is best to have jamun as a snack in between meals. “While it is not high in sugar, it still has natural sugar. So, if it is taken in a higher amount, sugar levels can rise,” she cautions.
Kaul highlights that while all the properties of jamun show promise, a comprehensive approach including medical guidance, diet and exercise remain essential for effective diabetes management.
Takeaways
In people with diabetes, consuming jamun, which has a low glycemic index, prevents rapid sugar spikes. The seed and fruit contain antioxidants that reduce oxidative stress. Its fiber content helps stabilize glucose absorption and enhance insulin function, contributing to better diabetes management.
