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Jamun, also known as Indian blackberry or Syzygium cumini, is a fruit that has been traditionally used for its potential health benefits, particularly in managing diabetes. While there is some evidence suggesting its positive effects, it is important to note that more research is needed to establish its efficacy and safety for diabetes management.
But it is easy to understand jamun’s advantages for diabetes. It contains various bioactive compounds, including anthocyanins, ellagic acid and flavonoids, which possess antioxidant and anti-inflammatory properties. These compounds help improve insulin sensitivity, reduce blood glucose levels and protect pancreatic beta cells, which are responsible for insulin production. Additionally, jamun fruit has a low glycemic index, meaning it has a relatively minor impact on blood sugar levels. It is rich in fibre, which leads to longer satiety and delays glucose release into the bloodstream.
However, remember that it is important to consider that natural sugar is still sugar. So excessive consumption can still affect blood glucose levels. The quantity of jamuns you have is dependent on your daily allowed carbohydrate intake and should replace some other food item rather than be added as an extra. Also, it is best to have the fruit in between meals as a snack. Moderation is required for a balanced diet. Individual responses to food can vary, so it is advisable for people with diabetes to monitor their blood glucose levels after consuming jamun to assess their personal tolerance and response.
The process of using jamun for diabetes management involves various aspects, including the consumption of jamun fruit, its juice, or extracts in different forms.
A review of studies on jamun’s benefits, which was published in PubMed, says, “It alleviates diabetic symptoms such as excessive urination or pushing. The extracts of the leaves, seeds, and bark are very successful in treating diabetes. Intermediate hyperglycemia (prediabetes) is a metabolic disease in which blood glucose levels rise slightly beyond normal but do not rise to the threshold of diabetes. It has been linked to a variety of micro- and macro-vascular problems…The dried and powdered seed of the jamun is frequently used in India to manage diabetes. For years, jamun seed powder has been used as a natural way to maintain a healthy blood sugar level, as well as treat cardiovascular and gastrointestinal problems.”
Jamun can also be considered as part of a balanced diet to reverse prediabetes, which is a condition characterised by higher than normal blood sugar levels but not high enough to be classified as diabetes. Managing prediabetes is crucial to prevent or delay the onset of Type 2 diabetes.
The simplest way to benefit from jamun is by consuming the fruit raw. Jamun juice is another popular form of consumption. It can be made by blending the fruit pulp with water and straining the mixture. Some people add a little honey or lemon juice to enhance the flavour. Ideally, it should be taken before meals to potentially regulate blood sugar levels.
Dried jamun, also known as dried black plum or jamun seed powder, is made by drying and grinding the seeds of the jamun fruit. This can be consumed directly or used as an ingredient in various recipes, such as smoothies, yogurt, or oatmeal. Jamun powder is another convenient form of consuming jamun when fresh fruits are not available. It is made by drying and grinding the pulp of the fruit. Jamun powder can be added to water, milk, or other beverages, or even sprinkled over salads, desserts, or breakfast bowls. Some brands offer jamun juice concentrate, which is made by extracting the juice from fresh or dried jamun and then reducing it to a concentrated form. You can dilute the concentrate with water according to the instructions provided and consume it as a beverage.
Jamun extracts and supplements are available in the form of capsules, tablets, or powders. These products are usually derived from the seeds, pulp, or bark of the jamun tree. It is important to follow the recommended dosage instructions provided by the manufacturer or consult with a healthcare professional.
The optimal amount of jamun to consume may vary depending on individual factors such as age, overall health and any existing medical conditions. Since there is limited scientific evidence and standardized recommendations specifically for jamun consumption in diabetes management, it is best to approach it with moderation and consult with a healthcare professional for personalized advice.
