Jamun: A Nutritional Breakdown per 100g
Jamun (Syzygium cumini), also known as Java plum or black plum, is a summer fruit known for its health benefits and unique flavor. A 100g serving of this raw fruit contains about 60 calories. This low calorie count comes from a nutritional profile that includes carbohydrates, fiber, protein, and very little fat.
Macronutrients and Micronutrients
In addition to its low-calorie content, 100g of jamun provides valuable macronutrients. It offers carbohydrates for energy and dietary fiber to aid digestion and promote fullness. Protein and fat are present in minimal amounts. For a detailed nutritional breakdown per 100g of jamun, including calories, carbohydrates, protein, fat, dietary fiber, Vitamin C, Iron, Calcium, Potassium, and Magnesium, refer to {Link: Blueberries vs Jamun Video https://www.facebook.com/sandy.jacob.520/videos/blue-berries-vs-jamun-here-is-a-comparison-of-the-nutritional-values-of-jamun-bl/1017046666616724/}. These nutrients support various health functions, from immunity with Vitamin C to blood pressure regulation with potassium.
Comparison with Other Berries
Comparing jamun to other berries helps illustrate its nutritional value. While sometimes called 'Indian blackberry', jamun's nutrition differs from true blackberries and blueberries. A comparison of key nutrients per 100g of jamun, true blackberries, and blueberries can be found in {Link: Blueberries vs Jamun Video https://www.facebook.com/sandy.jacob.520/videos/blue-berries-vs-jamun-here-is-a-comparison-of-the-nutritional-values-of-jamun-bl/1017046666616724/}. This comparison highlights variations in nutrient profiles, with jamun offering more iron than both true blackberries and blueberries.
Health Benefits and Weight Management
Jamun's low calorie content is beneficial for weight management. Its low energy density allows for satisfying portions without excessive calorie intake, and its fiber content promotes satiety. The fruit is also known for its potential to help manage blood sugar levels due to its low glycemic index and compounds like jamboline. Jamun is also beneficial for skin health.
Conclusion
A 100g serving of jamun provides approximately 60 calories and a range of beneficial nutrients. Its nutritional profile makes it suitable for weight management, diabetes control, and as a source of antioxidants. Including this fruit in your diet offers both flavor and health benefits. For detailed information on its effects, particularly concerning diabetes, consulting research on Syzygium cumini from authoritative sources is recommended.
Frequently Asked Questions
Q: Is jamun a good fruit for weight loss? A: Yes, jamun is considered good for weight loss because it is low in calories and high in dietary fiber, which helps promote a feeling of fullness and reduces overall calorie intake.
Q: What is the glycemic index of jamun? A: Jamun has a low glycemic index, with reported values around 25-30. This means it does not cause a rapid spike in blood sugar levels, making it a suitable choice for individuals managing diabetes.
Q: Are jamun and blackberries the same? A: No, they are not the same. While jamun is sometimes called the 'Indian blackberry', it is a different fruit species (Syzygium cumini) than true blackberries (Rubus subg. Rubus). They differ in nutritional content and taste.
Q: Can diabetics eat jamun? A: Yes, jamun is generally considered beneficial for diabetics due to its low glycemic index and compounds that help regulate blood sugar levels. However, it should be consumed in moderation as part of a balanced diet.
Q: What are the main health benefits of jamun? A: Jamun offers numerous health benefits, including boosting immunity, improving digestion, supporting cardiovascular health, and managing diabetes. It is also rich in antioxidants that fight oxidative stress.
Q: Is jamun high in sugar? A: While jamun contains natural sugars, it is not considered a high-sugar fruit, especially when compared to processed snacks. Its fiber content and low glycemic index help moderate the effect of its sugars on blood glucose.
Q: Can eating too much jamun have side effects? A: Excessive consumption of jamun can lead to side effects like hypoglycemia (low blood sugar) in some individuals, especially those with diabetes on medication. Moderation is key to avoid potential side effects.
Q: How does jamun improve digestion? A: Jamun helps improve digestion due to its high fiber content and astringent properties. The fiber aids in regulating bowel movements and preventing constipation, while the astringent quality can help with issues like diarrhea.
Q: Is jamun good for the skin? A: Yes, jamun is beneficial for skin health. It is rich in Vitamin C and antioxidants, which promote collagen production, reduce signs of aging, and can help in reducing acne.
