Why jamun seed powder is an underrated superfood for diabetes management

1. Low in calories: It is a low-calorie fruit, with one cup of raw fruit containing only about 60 calories, making it a good option for those trying to manage their weight.

2. Rich in antioxidants: Jamuns are a good source of antioxidants, which help protect the body against damage caused by harmful molecules called free radicals. This may reduce the risk of chronic diseases such as cancer, heart disease, and diabetes.

3. Manage diabetes: Jamuns contain compounds that may help regulate blood sugar levels by increasing insulin secretion and improving insulin sensitivity. This may be helpful for people with diabetes.

4. Improve digestion: The fiber content in jamuns can help improve digestion and prevent constipation.

5. Boost immunity: Jamuns contain vitamin C, essential for a healthy immune system. Eating jamuns may help boost immunity and reduce the risk of infections.

6. Improve heart health: The antioxidants in jamuns may help reduce inflammation and improve heart health by reducing the risk of heart disease.

But did you know that jamun seed powder can also come in handy in improving digestive health? When consumed with honey, it is considered a traditional remedy for diarrhea and dysentery. In fact, it also helps in diabetes and insulin spike management.

The wonders of jamun seed powder for diabetes management

Dr Pooja Pillai, Consultant Physician and Diabetologist, Aster CMI Hospital, Bangalore, shared that jamun seed powder is a traditional remedy with modern relevance, especially for people with diabetes.

“Rich in jamboline and jambosine compounds known to slow down the conversion of starch into sugar. It also helps in regulating blood sugar levels naturally,” she said.

Jamuns contain compounds that may help regulate blood sugar levels by increasing insulin secretion and improving insulin sensitivity. (Source: Freepik)

Beyond diabetes, Dr Pillai mentioned that it also supports digestion, improves liver function, and has antioxidant and anti-inflammatory properties. “Diabetics can benefit by taking one teaspoon of jamun seed powder daily, ideally on an empty stomach with warm water. It can also be mixed into smoothies, buttermilk, or even sprinkled over salads or oats for a nutritional boost,” said the expert.

However, she emphasised that moderation is key — as overconsumption may lead to hypoglycemia (very low blood sugar), especially if combined with diabetes medication. Dr Pillai even warned pregnant, breastfeeding women, and those on insulin to consult a doctor before use. “As with any natural remedy, consistency, not quantity, makes the real difference. Hence, try to opt for pure, organic powder to avoid additives,” she concluded.

How many jamuns are too many?

The amount of jamuns that diabetic patients can consume depends on their health status and blood sugar control. “Jamuns are a low glycemic index fruit, meaning they do not cause a rapid spike in blood sugar levels when consumed in moderate amounts. They also contain fiber, which can help slow down the absorption of carbohydrates and prevent blood sugar spikes,” shared Das.

The doctor warned diabetic patients to to consult with their healthcare provider or a registered dietitian to determine the appropriate serving size for their needs.

Here’s what you should keep in mind

Das shared some key points to note when including jamuns in your regular diet:

1. Portion size: It is essential to consider the total carbohydrate content of your meals and snacks, and to balance your intake of carbohydrate-containing foods with other nutrient-dense foods such as vegetables, protein, and healthy fats.

2. Seasonal availability: Jamuns are a seasonal fruit typically available during the summer months. If you cannot find fresh jamuns, you may be able to find frozen or canned varieties, but be sure to check the labels for added sugars or other unwanted additives.

3. Food safety: As with any fruit, it is important to wash jamuns thoroughly before consuming them to remove any dirt, bacteria, or pesticides.

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