What is Jamun?
Jamun is a seasonal fruit that has essential nutrients like vitamins A and C, iron, calcium, and dietary fiber. It has a distinct tangy-sweet taste which makes it a popular choice in various traditional remedies. This small, deep purple fruit is also known as Indian blackberry or black plum. It has gained very much attention, especially among those struggling with diabetes. Many people with diabetes think, “Is jamun good for diabetes?” In this blog, we will explore how Jamun can benefit diabetes management and whether it plays a role in controlling blood sugar levels.
Is Jamun Good for Diabetes?
Whether Jamun good for diabetes depends on its nutritional value, PFf (Protein, Fat, Fiber) value, and glycemic load. It is not only applicable to jamun It applies to all the food products that you choose to take for diabetes. However, you have to understand their nutritional value, PFf value, and Glycemic load.
First, let's examine the nutritional value of Jamun (per 100g):
- Water: 83%
- Carbohydrate: 10%
- Protein: 2%
- Fat: 1%
- Fiber: 4%
PFf Value of Jamun
PFf value = Protein + Fiber + Fat
The PFf value of jamun = 1 + 4 + 1 = 6
The PFf value of Jamun is 6, which is very low. However, since the fruit has 83% water content, if we include water (which doesn’t impact blood sugar levels), the total rises to 89%. This suggests that Jamun has more than 50% non-sugar content, making jamun good for diabetes based on its PFf value.
Glycemic Load of Jamun
The glycemic load (GL) of Jamun is 4.08, which is very low. A low Glycemic Load shows that it will not cause any significant spikes in blood sugar, which makes jamun good for diabetes patients.
Is Jamun Seed Good for Diabetes?
Jamun good for diabetes in moderation but is jamun good for diabetes? When you choose any food for diabetes, you need to consider its nutritional value, PFf value, and glycemic load.
Here’s the nutritional value of Jamun seed (Black plum seeds) per 100g:
- Carbs: 60%
- Protein: 2-3%
- Fat: 1-2%
- Fiber: 2-3%
PFf Value of Jamun Seeds (Black Plum)
PFf value = Protein + Fiber + Fat
The PFf value = 3 + 3 + 2 = 8
The PFf value of Jamun seeds is 8, which is relatively low. For people with diabetes, a PFf value should ideally be more than 50, so based on PFf, Jamun seeds do not seem very beneficial for diabetes.
Glycemic Load of Jamun Seeds (Black Plum Seeds)
Glycemic load (per 100g) = Glycemic Index * Total Carbs / 100
= 45 (Approximate GI) * 60 / 100
= 27 (Approximate glycemic load)
The glycemic load of Jamun seeds is around 27, which is high. This would usually suggest that Jamun seeds are not ideal for diabetes patients. However, since the typical serving size is around 5g, the glycemic load per serving would be much lower (around 1), meaning it wouldn’t cause a significant rise in blood sugar levels. Thus, in moderation, Jamun seeds can still be suitable for those with diabetes.
The Therapeutic Value of Jamun Seeds (Black Plum Seeds)
When choosing foods to help manage diabetes, it's important to consider their therapeutic value. Jamun seeds contain active ingredients that can block the enzyme amylase, which is important for carbohydrate digestion. To understand this, let’s first look at how carbohydrates are digested:
When you eat carbohydrates, digestion begins in the mouth, where salivary amylase starts breaking down carbs into glucose. Once the food reaches the stomach, some digestion continues, but the majority of carbohydrate digestion occurs in the small intestine, where pancreatic amylase completes the process. This results in glucose entering the bloodstream, causing blood sugar levels to rise.
Jamun seed powder acts as an amylase inhibitor. By blocking the action of amylase, the carbohydrates don’t break down fully, so they move to the large intestine undigested. As a result, blood sugar levels don’t rise as quickly. This is why Jamun seeds are good for diabetes patients.
Side Effects of Jamun Powder
Some side effects of consuming Jamun powder include gas and flatulence. When undigested carbohydrates pass from the small intestine to the large intestine, bacteria ferment these carbs which leads to the production of gas, which can cause bloating or flatulence.
Are Jamun Seeds Good for Diabetes?
So, are Jamun seeds good for diabetes? Yes, they can be. Although they don’t directly affect insulin, Jamun seeds may help reduce the glycemic load and improve insulin resistance by slowing carbohydrate digestion. This delay in digestion can be particularly helpful in controlling post-meal blood sugar spikes.
For individuals who consume higher amounts of carbohydrates in their diet, taking around 4-5g (approximately a teaspoon) of Jamun seed powder can slow down carbohydrate digestion, preventing a quick increase in blood sugar levels.
Conclusion
The question is jamun seed or jamun good for diabetes. It's clear that jamun good for diabetes management in moderation. It has high water content, low glycemic load, and decent PFf (Protein, Fat, Fiber) value which makes it a good option for diabetes.
As for Jamun seeds, they offer interesting benefits. Although their higher glycemic load is in large quantities. The real benefit is their active ingredient, which works as an amylase inhibitor. This means they can slow down carbohydrate digestion and prevent the spike in blood sugar levels. So, while the PFf value of jamun seeds might not seem good, their therapeutic value makes them a helpful tool for managing blood sugar levels if used in moderation.
So, is jamun seeds & jamun good for diabetes patients? Yes! Jamun is great in terms of nutrition, and the seeds, even higher in glycemic load, can be useful in managing carb-heavy meals which makes jamun good for diabetes. Just remember to consume in limitation. 4-5g of jamun seed powder can help slow carbohydrate digestion without causing a major spike in blood sugar levels.