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Journalism of Courage
By Kanikka Malhotra
Blueberry may be often hailed as the king of antioxidants but our humble jamun, often known as the Indian blackberry, actually outperforms the former and is much cheaper and accessible.
Both fruits are high in antioxidants, although jamun may have a minor advantage with anthocyanins, which combat cell damage. Blueberries have slightly lesser calories though. So let’s look at jamun’s advantages.
Fibres and antioxidants: Jamun contains higher fibre than blueberries, making it a good choice for those with diabetes because it keeps you full longer, helps slow down release of sugar into the bloodstream and nourishes gut health. It contains various bioactive compounds, including anthocyanins, ellagic acid and flavonoids, which have 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. A review of studies shows that jamun can manage diabetic symptoms such as excessive urination and is good for those in the prediabetes stage.
Vitamins and minerals: Jamun is rich in Vitamin C, iron and potassium. Iron improves haemoglobin count and purifies the blood naturally. Potassium controls blood pressure. Blueberries are a rich source of Vitamin K, manganese but have smaller amounts of Vitamin C. Jamun contains richer quantities of the compound, which prevents or slows down the accumulation of cholesterol.
The best way to have jamun: Natural sugar is still sugar, so consume the fruit moderately, within your daily allowed carbohydrate intake. Replace some other food item to maintain calorie counts than having it extra. Also, it is best to have the fruit in between meals as a snack. People with diabetes should monitor their blood glucose levels after consuming jamun to assess their personal tolerance and response.
Have the fruit raw by making it part of a salad or a breakfast bowl. You can deseed, blend the fruit pulp with water and strain the mixture. Ideally, it should be taken before meals to potentially regulate blood sugar levels. Jamun seed powder can be used in smoothies, yogurt or oatmeal.
So, go for jamun’s low cost, high-fibre content and local appeal.
