Jamun, also known as Indian blackberry, is a delectable and relished summer fruit native to South Asia. Boasting a tart flavour and a treasure trove of nutrients, Jamun is not just a fruit that tickles your taste buds and is refreshing, but it can also be your friend in your weight-loss journey. With its blend of low calories, high fibre, and metabolic benefits, you should not think twice about adding it to your daily diet or even breakfast to accelerate your weight loss journey. Let us tell you why java plum or jamun for weight loss is beneficial.

What is Jamun?

Jamun, also known as Indian blackberry or Java plum, is a tropical fruit native to India and Southeast Asia. It is well-known for its deep purple hue and unique taste, combining sweet and tart flavours. Jamun is not just cherished for its deliciousness but also for its numerous health benefits.

Jamun Nutrition

Jamun is a storehouse of essential nutrients. It is high in vitamins C and A and provides a good amount of potassium, calcium, and iron. Also, it contains dietary fibre, antioxidants, and polyphenols. A 100-gram serving of jamun usually, has about 60 calories, making it a low-calorie fruit suitable for weight management, tells nutritionist Avni Kaul.

Is Jamun helpful for weight loss?

Here are some reasons why adding jamun to your diet for weight loss can be a smart choice!

1. Low calorie content

Jamun is specifically beneficial for weight loss because of its low-calorie content. As a low-calorie fruit, it is a top choice for people who are on a weight management journey. A cup of Jamun contains only around 35 calories, so it can be a perfect addition to your daily breakfast without hindering your calorie goals. This way your breakfast will have the best of both worlds- taste and nutrition, says the expert.

2. High fiber

Jamun has considerably high amounts of fibre. Fibre assists in promoting satiety and lowering overall calorie intake by keeping you full for longer periods. A study published in Nutrients Journal found a positive link between high-fibre diets and weight management. By enhancing feelings of satiety, Jamun helps restrict your further consumption of calories, thus aiding in weight loss.

3. Blood sugar management

The fruit also has a low glycemic index, which assists in regulating blood sugar levels, thereby preventing insulin spikes and fat storage, says the expert. As per Diabetes UK, the GI is a ranking system that aids in measuring how fast a food can spike blood sugar levels. Foods like Jamun that have a low GI, get digested slowly in the body, preventing blood sugar spikes, and crashes that can result in unwanted hunger pangs.

4. High in antioxidants

Jamun is packed with antioxidants that are known to fight free radicals in the body. Free radicals that get released in the body damage our cells and lead to various health conditions like obesity, diabetes, or cancer. Antioxidants keep this damage from occurring, leading to enhanced well-being and weight management.

5. Boost in metabolism

As per a study done by Indian researchers, Jamun possesses certain compounds like gallic acid and ellagic acid that are known to improve metabolic function. A well-regular metabolism promises that your body is able to burn calories efficiently, leading to weight loss. Furthermore, the antioxidants in jamun assist in boosting metabolism, helping in efficient fat burning.

How to use jamun for weight loss?

To harness the weight loss benefits of Jamun, one can consume it in various forms:

Raw Fruit: Enjoy fresh Jamuns as a snack.
Juice: Drink unsweetened Jamun juice.
Smoothies: Blend Jamun with other low-calorie fruits and yoghurt, milk, and a dash of honey for that refreshing and fulfilling smoothie.
Salads: Add Jamun to fruit or vegetable salads for that sweet yet tangy touch and extra nutrients.
Powder: Use dried Jamun seed powder in your smoothies or meals.
Oatmeal: During its season, add Jamun as one of the toppings on your oatmeal for that burst of flavour and fibre boost.

Side effects of consuming Jamun

While jamun is usually, safe for most people, excessive consumption might cause side effects like constipation due to its high tannin content. Overeating might also lead to a slight increase in body acidity, causing heartburn or digestive discomfort in sensitive individuals, tells the expert.

Who should avoid consuming Jamun?

People with certain health conditions should avoid jamun or consult a qualified dietician before including it in their diet: Pregnant and breastfeeding women: should consume it in moderation and seek medical and dietary advice. People with kidney issues may also avoid it as jamun is rich in oxalates, which can aggravate kidney problems.

Jamun can be a beneficial addition to a weight-loss diet when consumed appropriately. Always consider individual health conditions and consult with a healthcare provider for personalized advice.