Is Indian Jujube Good for Diabetics? A Closer Look at the 'Ber'

January 6, 2026 •

4 min read

With a low glycemic index and rich fiber content, Indian jujube, or 'ber,' is often recommended as a safe and healthy fruit for people managing diabetes. This small, delicious fruit, also known as 'ber' in India, offers a powerhouse of nutrients that can support overall health and help with blood sugar control.

Quick Summary

This article explores the nutritional properties of fresh Indian jujube, including its low glycemic index and high fiber content, and outlines how it can be safely incorporated into a diabetes-friendly diet. It also details the key antioxidants found in this fruit and provides guidance on mindful consumption, especially when considering dried varieties.

Key Points

Low Glycemic Index: Fresh Indian jujube has a low GI, which helps prevent sharp blood sugar spikes.
High Fiber Content: The fruit's high fiber aids in slowing sugar absorption and promotes a feeling of fullness.
Antioxidant Benefits: Rich in antioxidants like flavonoids and vitamin C, it helps reduce inflammation and oxidative stress, which are linked to chronic diseases.
Avoid Dried Versions: Dried Indian jujube is high in concentrated sugar and should be consumed with caution and in very small portions.
Pair with Protein/Fat: Eating fresh jujube with foods containing protein or fat further moderates blood sugar impact.
Consult a Doctor: If you are on diabetes medication, consult a healthcare provider before adding jujube to your diet due to potential interactions.

Nutritional Profile of Indian Jujube

Indian jujube, or Ziziphus mauritiana, is a highly nutritious fruit packed with vitamins, minerals, and dietary fiber. Its fresh form is a low-calorie, low-fat snack that can be a healthy addition to a diabetic diet. The fruit is particularly rich in vitamin C, which provides essential antioxidant support, and contains important minerals like potassium, calcium, and phosphorus. These nutrients are crucial for maintaining overall health and managing common diabetic complications.

Glycemic Index and Fiber Content

One of the most important factors for people with diabetes is the glycemic index (GI) of their food. The fresh Indian jujube has a reported low glycemic index, with sources citing a GI as low as 20 or 25. Foods with a low GI are digested and absorbed more slowly, leading to a gradual rise in blood sugar levels rather than a sharp spike.

Additionally, Indian jujube is rich in dietary fiber, which further benefits blood sugar management. Fiber slows down the digestion of carbohydrates, moderating their effect on blood glucose. This high fiber content can also help increase satiety, which aids in weight management—a key component of controlling diabetes.

Antioxidant and Anti-inflammatory Properties

Chronic inflammation and oxidative stress are major contributors to conditions like type 2 diabetes and heart disease. Indian jujube is loaded with powerful antioxidants, including flavonoids, polysaccharides, and vitamin C, that help combat free radical damage and reduce inflammation. Studies have shown that the antioxidants in jujube can protect against the cellular damage that free radicals cause, potentially reducing the risk of associated chronic diseases.

Fresh vs. Dried Indian Jujube

For diabetics, the way Indian jujube is consumed makes a significant difference. While fresh jujube is a low-calorie, high-fiber option, the nutritional profile changes drastically when it is dried. The drying process concentrates the fruit's natural sugars, and sometimes additional sugar is added, making the dried fruit a high-sugar, high-calorie food. This can cause a much faster and more significant rise in blood sugar levels, making mindful portion control essential for dried varieties.

Comparison Table: Fresh vs. Dried Indian Jujube


Feature	Fresh Indian Jujube	Dried Indian Jujube
Calories	Low (approx. 79 kcal per 100g)	High (approx. 281 kcal per 100g)
Carbohydrates	Moderate (approx. 20g per 100g)	High (approx. 73g per 100g)
Fiber Content	High (approx. 10g per 100g)	Good, but concentrated sugars mean less benefit
Sugar Concentration	Lower natural sugar content	Concentrated natural sugars
Glycemic Impact	Low GI, slow and gradual blood sugar rise	Higher GI, quicker blood sugar increase
Serving Size	Larger portions are acceptable	Requires strict portion control (e.g., 2 tbsp)

How to Incorporate Indian Jujube into a Diabetic Diet

For a diabetes-friendly diet, prioritize fresh Indian jujube over dried versions. To further minimize the effect on blood sugar, consider pairing the fruit with a source of protein and healthy fat. This combination slows down digestion even more and helps you feel full longer.

Here are some simple ways to enjoy fresh Indian jujube:

As a snack: Enjoy a few fresh fruits as a mid-day snack, but stick to a moderate portion size.
In a salad: Slice fresh jujubes and add them to a green salad for a sweet and crunchy element.
With yogurt: Mix sliced jujube into plain, low-fat yogurt to create a balanced, fiber-rich snack.
In oatmeal: Top your morning oatmeal with a few sliced jujubes and some nuts for a filling and nutritious breakfast.

Precautions and Potential Side Effects

While fresh Indian jujube is generally safe for people with diabetes, there are a few important considerations.

Monitor Blood Sugar

As with any new food, it's crucial to monitor your blood sugar levels after incorporating Indian jujube into your diet. Every individual's response to food can vary, and careful monitoring will help you understand its specific impact on your body.

Consider Medications

Zizyphus jujuba, a close relative of Ziziphus mauritiana, can potentially interact with certain medications. WebMD notes that Zizyphus might lower blood sugar, and taking it alongside diabetes medications could cause blood sugar to drop too low. It can also interact with certain anti-seizure medications. Always consult with your healthcare provider before making significant changes to your diet, especially if you are on medication.

The Takeaway: Is Indian Jujube Good for Diabetics?

Yes, in its fresh form and when consumed in moderation, Indian jujube can be a good choice for diabetics due to its low glycemic index, high fiber content, and abundance of beneficial antioxidants. The high fiber slows sugar absorption, and its antioxidant properties offer additional health benefits. However, dried versions are much higher in concentrated sugar and should be limited. Always check with a healthcare professional to ensure it fits your personalized diabetes management plan, especially if you are taking medication.

Conclusion

For individuals with diabetes seeking to include nutritious fruits in their diet, fresh Indian jujube presents a compelling option. Its nutritional profile, marked by a low GI and rich fiber, supports stable blood sugar levels. Incorporating this fruit in moderation, as part of a balanced diet that includes protein and fats, can maximize its benefits while minimizing risks. Awareness of the higher sugar content in dried versions is key to maintaining good glycemic control. Ultimately, fresh Indian jujube can contribute positively to a diabetes-friendly lifestyle when consumed mindfully and in consultation with healthcare experts.

(https://www.webmd.com/vitamins/ai/ingredientmono-62/zizyphus)

Frequently Asked Questions

Yes, like all fruits, Indian jujube contains natural sugars that can affect blood sugar. However, its low glycemic index and high fiber content mean the impact is gradual and less pronounced compared to high-sugar foods, especially when consumed fresh and in moderation.

Yes, fresh Indian jujube can be part of a daily diet for most people with diabetes, provided it's consumed in moderation. As with any fruit, it's essential to monitor your blood sugar to see how your body responds.

The best way is to eat fresh, whole Indian jujube. To help stabilize blood sugar further, combine it with a source of protein or healthy fat, such as adding slices to yogurt or a handful to a trail mix.

Dried Indian jujube contains concentrated sugar and calories, which can lead to a quicker increase in blood sugar. It is safer to limit or avoid dried versions, or to consume them in very small, controlled portions.

While the exact GI can vary, sources estimate the GI of fresh Indian jujube to be low, around 20 to 25. This is considered favorable for blood sugar management.

Animal and test-tube studies suggest that extracts from jujube may have antihyperglycemic properties and protective effects related to diabetes. However, these findings are preliminary, and more human research is needed.

Yes, caution is advised. Components in jujube can potentially lower blood sugar, and consuming it alongside diabetes medication may cause blood sugar to drop too low. Always consult a healthcare provider before use.