Per 100 Grams Raw — Diabetes Nutrition Facts

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https://www.bluecircle.foundation/food/jamun

Jamun

CARBS

14 g

PROTEINS

0.7 g

FATS

0.2 g

Jamun, also known as black plum, is a low-calorie fruit that is advisable for managing diabetes due to its low carbohydrate content and potential blood sugar regulation properties.

Quantity: 100 g

Glycemic Index: Low

Glycemic Load: 2

Fiber: 0.6 g

Key Nutrients: Vitamin C, iron, potassium

Health Impact: Jamun has a low glycemic index and minimal impact on blood sugar levels, making it suitable for those managing diabetes. Its fiber content aids in slow digestion and moderated insulin response.

💉 Suggested Bolus

If using insulin, consider a smaller bolus due to the low glycemic load, and time the bolus to coincide with the peak glucose response typically 30 minutes post-consumption.

🍽️ Best Paired With (Veg)

Paneer – High in protein and low in carbs, paneer can help balance the meal, providing satiety and further stabilizing blood sugar levels.
Mixed nuts – Healthy fats and proteins in nuts can slow digestion and absorption of sugars, aiding in overall glycemic control.

🍽️ Best Paired With (Non Veg)

Grilled chicken – Lean protein helps moderate blood sugar levels and enhances meal satisfaction without adding carbs.
Fish like salmon – Rich in omega-3 fatty acids and protein, it supports heart health and blood sugar stability.

🥄 Smart Substitutes

Berries (like blueberries or strawberries) – Lower in carbohydrates and have a lower glycemic index, helping to manage blood sugar levels more effectively.
Amla (Indian Gooseberry) – Rich in fiber and antioxidants, amla can help regulate carbohydrate metabolism and improve insulin sensitivity.

⏱ Blood Sugar Timeline

0–15 min: Minimal impact as jamun is low in carbohydrates and has a low glycemic index.
30–60 min: Blood sugar levels should remain relatively stable, with no significant spikes due to the fiber content in jamun.
2–3 hr: Continued stability in blood sugar levels, supporting sustained energy without the risk of high sugar crashes.

“Many in the low-carb diabetes community find that incorporating low-glycemic fruits like jamun into their diet helps manage cravings for sweets without compromising blood sugar control.”
— 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 Jamun

How does jamun affect blood sugar in diabetes?

Jamun has a low glycemic index and contains ellagic acid, which can help reduce the rate of glucose absorption and improve insulin sensitivity.

Can I eat jamun every day?

Yes, in moderation. Jamun can be a part of a balanced diabetic diet, helping with blood sugar management due to its low carbohydrate content and beneficial nutrients.

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