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Jammun
CARBS
15g
PROTEINS
0.72g
FATS
0.23g
Quantity: 100g
Glycemic Index: 24
Glycemic Load: 3
Fiber: 0.6g
Key Nutrients: Vitamin C, Vitamin A, Iron
Health Impact: Jamun has a low glycemic index and load, promoting a slower rise in blood glucose levels, which is beneficial for managing insulin response and digestion time in diabetes.
💉 Suggested Bolus
Consider a smaller bolus of insulin prior to consumption, or adjust mealtime insulin based on the overall carbohydrate content of the meal.
🍽️ Best Paired With (Veg)
- Grilled Tofu – High in protein and low in carbs, aiding in blood sugar regulation.
- Cauliflower Rice – Low-carb substitute for rice, helps in maintaining a low glycemic load.
🍽️ Best Paired With (Non Veg)
- Grilled Chicken – Provides high-quality protein that helps moderate blood sugar levels.
- Fish Salad – Rich in omega-3 fatty acids and low in carbs, supporting overall health and blood sugar control.
🥄 Smart Substitutes
- Berries – Lower glycemic index and provide antioxidants without excessive sugar spikes.
- Nuts – Provide healthy fats and protein, helping to stabilize blood sugar levels.
⏱ Blood Sugar Timeline
- 0–15 min: Minimal impact as nuts and berries release sugar slowly into the bloodstream.
- 30–60 min: Stable blood sugar due to the slow digestion of fats and fibers from nuts and berries.
- 2–3 hr: Continued stable blood sugar, with no significant spikes or drops.
— BCDF community member
🧠 Lowering Impact Tip
Consume jamun alongside a source of healthy fats or proteins to further slow the absorption of sugars.
🤔 FAQs about Jammun
Can I eat fruit if I am watching my carbs?
Yes, but choose low-glycemic fruits like berries and monitor portion sizes to avoid blood sugar spikes.
How often should I check my blood sugar if I'm eating low-carb?
Regular monitoring is key, especially when making dietary changes. Check before meals and two hours after to assess your body's response.
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