As the temperature is slowly dipping, with monsoon setting in, we are gearing up to curl up on the sofa while indulging in the easily available comfort foods, such as pakoras and bhajis. These comfort foods have been a constant throughout the season, along with one more thing—jamuns. The season to relish gooey Jamuns is here! Also known as Java Plum or Indian Blackberry, Jamuns are excellent superfruits enriched with iron and ascorbic acid. This summer fruit is highly nutritious and delivers various healthcare benefits, including diabetes.
On this World Diabetes Day, let's take a closer look at how Jamun can be a natural and delicious ally in controlling blood sugar levels and improving overall health for those living with diabetes.
Jamun: The Superfruit for Diabetes
Jamun has long been hailed in traditional medicine for its potent ability to regulate blood sugar. Its unique composition of natural compounds makes it an ideal fruit for those looking to manage diabetes naturally. Let’s explore the various reasons why you should incorporate this superfruit into your diet.
- Regulates blood sugar
It contains superior anti-diabetic properties with jambosine and jamboline as its compounds. These compounds are found in the Jamun fruit, its leaves, and seeds as well. The potent chemical buildup in this fruit helps to slow down the release of sugar in the bloodstream while preventing abrupt spikes in blood sugar levels. This fruit further acts as a sugar regulator to manage sugar levels in the blood.
- High in fibre
Jamun is amazing to boost dietary fiber content in the body. This dietary fiber aids to ensure a smoother digestion process. Also, those who tend to overeat may feel satiated, while preventing overeating to promote healthy weight. Those who have diabetes can gain benefit from the fiber content in this fruit as it specifically promotes slow sugar absorption and helps regulate blood glucose levels.
- Low glycaemic index
Jamuns have a low Glycaemic Index (GI) and this is why it is considered extremely beneficial for consumption among diabetic patients. The low GI designates the presence of sugar in the fruit. This makes Jamun a slow absorbing fruit that doesn’t trigger or spike up sugar in the blood.
- Abundant antioxidants
Jamun is no less than a treasure full of antioxidants, such as anthocyanins. Moreover, it is also known to offer various other health benefits by offering anti-cancer and anti-inflammatory properties. Anthocyanins (antioxidants) are extremely crucial to enhancing insulin efficacy in those with hormone imbalance.
- Power-packed with vitamins
Delicious Jamuns are enriched with essential strength and immunity building vitamins, such as Vitamin A and C. Those dealing with diabetes might have to compromise their immune functioning, but with Jamuns on their plate, the process can be escalated. It is common for diabetic individuals to have poor wound healing ability; the vitamin C and iron absorption in this superfruit further help to promote wound healing.
Now is an excellent time to incorporate Jamuns into your diet to reap its benefits without any halt. You can further try refreshing juice and smoothies prepared with freshly picked Jamuns to let this super fruit work on you magically while managing diabetes.
How to Enjoy Jamun for Diabetes Management
Now that you’re aware of the incredible benefits of Jamun, you might be wondering how to incorporate this tangy fruit into your diet. The good news is that Jamun is not only delicious but also versatile, so there are plenty of ways to enjoy it.
- Fresh Jamun: Simply pick a handful of fresh Jamuns and enjoy them as a snack. Their natural sweetness and tartness make them the perfect treat without the guilt.
- Jamun Juice: Extract juice from fresh Jamuns and enjoy a refreshing drink that helps regulate blood sugar. You can also mix it with other fruits like lemon or mint for added flavor and health benefits.
- Jamun Smoothies: Blend fresh Jamun with yogurt or milk to make a creamy, nutrient-packed smoothie. You can add a handful of spinach or kale to make it even more health-boosting.
- Jamun in Desserts: Try incorporating Jamun into diabetic-friendly desserts, such as low-sugar pies or puddings. The natural sweetness of Jamun can help reduce the need for added sugar.
Pro Tip: Try to consume Jamun in its raw or minimally processed form to retain all of its beneficial compounds. However, always check with your healthcare provider or dietician before making any significant dietary changes, especially if you have any other underlying health conditions.
Jamun and Diabetes Management
As we celebrate World Diabetes Day 2024, it’s a great reminder that natural foods like Jamun can play an essential role in managing diabetes. Packed with antioxidants, fiber, vitamins, and anti-diabetic compounds, Jamun is a superfruit that offers a natural, delicious way to help regulate blood sugar levels, support digestion, and boost overall immunity.
Incorporating Jamun into your diet, particularly during its peak season, is a simple and effective way to support your diabetes management. Whether you enjoy it fresh, in juices, or as part of a meal, this superfruit can be a guilt-free way to indulge your taste buds while nourishing your body.
As always, it’s important to consult with your healthcare professional or dietician before making any dietary changes, especially if you’re managing a chronic condition like diabetes.