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Jamun
CARBS
14 g
PROTEINS
0.7 g
FATS
0.2 g
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.
— 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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