Jamun, also known as jambolan, java plum and black plum, originates from India and is therefore also called Indian mulberry. It is a small, round fruit with dark purple or black skin and an attractive sweet, slightly sour flavor.
Jamun is often eaten fresh or made into jams, jellies and other preserves. People also use it in traditional Indian medicine. In addition, it has many benefits, such as normalizing blood sugar and aiding digestion.
This article discusses the impact of Jamun on weight loss. Keep reading to find out.
Nutritional values of Jamun
According to USDAone hundred grams of jamun contains the following nutrients.
- Energy: 60kCal
- Carbohydrates: 15.6g
- Protein: 072g
- Calcium: 19mg
- Vitamin C: 14.3mg
Jamun is a nutritious fruit that is low in calories and fat. But it is rich in dietary fiber and essential minerals such as calcium, potassium and iron. It is also a good source of vitamin C and vitamin A.
The antioxidants in the fruit help lower blood sugar levels and promote better heart health. Plus, its high fiber content can help improve digestion and bowel regularity, while the vitamin C and other fruit nutrients help boost the immune system.
Jamun seed powder is even used in Ayurvedic medicine to treat diabetes, as it contains components that can reduce blood sugar levels.
Potential Benefits of Jamun for Weight Loss
Nutritional profile
Jamun is a great choice for anyone looking to lose weight because it’s low in calories and high in fiber. Fiber helps promote feelings of fullness and fullness, which can reduce cravings and prevent overeating. Research shows that foods low in calories and high in fiber can promote weight loss.
Thus, jamun, fulfilling both criteria, regulates digestion and metabolism, helping in weight loss.
The fruit also has a low glycemic index, which helps maintain sugar levels. As a result, it can help prevent sugar cravings and crashes that can lead to overeating.
Antioxidants
Research shows the importance of antioxidants in weight loss. The rich antioxidant content of jamun may benefit weight loss due to its anti-inflammatory properties.
These properties help protect the body from free radical damage and inflammation, which can lead to increased fat storage. Therefore, antioxidants are an essential factor in achieving weight loss.
vitamins
Jamun contains vitamins C, A, and iron, all of which help improve overall health and promote weight loss.
Vitamin C, an antioxidant, is beneficial for those looking to lose weight because it helps protect the body against free radical damage and inflammation.
These can lead to fat accumulation. You must therefore have antioxidants such as vitamin C in your diet. Vitamin A strengthens the immune system. Therefore, these vitamins are beneficial for weight loss.
Iron is essential for a healthy immune system, which is crucial for weight loss; a strong immune system can help prevent illnesses and infections that hinder weight loss progress.
Can Jamun help with weight loss?
Including Jamun fruit in a weight loss diet can be beneficial due to its low calorie content and high fiber content.
This can help make a person feel fuller, while the high fiber content can also help regulate digestion and metabolism. Additionally, the antioxidants and other nutrients in the fruit may contribute to better overall health and promote weight loss.
Weight loss is a complex process; no single food or nutrient can cause it. A balanced diet including fruits, vegetables, whole grains, lean proteins, healthy fats and regular physical activity is necessary for successful weight loss.
It is also essential to have a healthy attitude towards food and your body, as well as to manage stress and get enough sleep. Jamun can be part of a balanced diet, but it is not an instant weight loss solution.
Note from The Fitness Freak
Although jamun does not directly contribute to weight loss, certain nutrients contained in this fruit can help in the process. Its low calorie content and high fiber content make it an ideal part of any weight loss diet. However, it is essential to note that consuming too much jamun in any form can cause stomach problems. Therefore, to maximize the chances of achieving your weight loss goals, you must eat a balanced, calorie-controlled diet, stay active, and maintain overall good health.
Healthy Ways to Use Jamun for Weight Loss
Jamun can be used in different ways to incorporate it into a weight loss diet. Here are some examples.
Eat fresh Jamun
Incorporating jamun into your diet by eating it fresh and whole can be one of the healthier choices. The fruit’s natural sweetness can satisfy your sweet tooth without overwhelming the sugar, and its high fiber content can help you feel full longer.
To be used in jam or jelly
If you’re looking to add a natural sweetness to your breakfast, why not make your own jam or jelly with fresh or frozen jamun? It is an excellent alternative to commercial jams which may contain added sugar.
Use as a garnish
Jamun is a great addition to oatmeal, yogurt, or cereal. Not only is it high in fiber, which helps you feel full longer, but its natural sweetness can also help curb cravings for sweet treats.
Add to salads
Adding jamun to salads can provide both flavor and nutrition.
Add to smoothies
Incorporate jamun into your smoothies for extra taste, as well as antioxidants and nutrients.
Conclusion
Jamun can be a great addition to a weight loss diet due to its low calorie and high fiber content.
It may promote feelings of fullness, regulate digestion and metabolism, and provide antioxidant and nutrient benefits. Plus, its low glycemic index can help maintain blood sugar levels and prevent overeating.
It is essential to remember that weight loss is a complex process and no single food can cause weight loss. Therefore, consuming jamun as part of a healthy, balanced diet, along with exercise and general good health, is essential for successful weight loss. Jamun is a healthy option, but should not be viewed as a silver bullet for weight loss.
To achieve lasting weight loss, you need to seek help from a licensed nutritionist and fitness coach. They can help you manage weight loss with proper dietary changes and physical activity.
You can also seek help from HealthifyMe, India’s best and most holistic approach to weight loss.
Research sources
1. The United States Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/168150/nutrients
2. Diet in weight loss management | Irene Strychar | CMAJ Jan 2006, 174(1) 56-63; DOI: 10.1503/cmaj.045037
https://www.cmaj.ca/content/174/1/56.short
3. Taherkhani, S.; Suzuki, K.; Ruhee, RT A brief overview of oxidative stress in adipose tissue with a therapeutic approach to taking antioxidant supplements. Antioxidants 2021, 10, 594. https://doi.org/10.3390/antiox10040594
