Black Plum or Indian Blackberry Benefits: Diabetic patients need to control their blood sugar levels, in such a situation they can eat black plum in 4 different ways.
Black plums, also known as Jamun, have been a staple in traditional medicine for centuries, particularly in South Asia. But their popularity is spreading for a good reason: they offer a natural and delicious way to support diabetes management. Let’s delve into the science behind why black plums deserve a spot in your diabetic diet.
Black Plum for Diabetic Patients: Scientists worldwide have not been able to find the solution to eradicate diabetes, however, by eating healthy things regularly, you can maintain your health. Most health experts advise diabetic patients to eat blackberries because it is no less than a superfruit for these patients. A compound called Jambolin is found in it, which can reduce blood sugar levels and increase insulin sensitivity.
4 unique ways to eat black plum for people with diabetes
1. Black Plum Salad
People who like to eat fruit salad can try Jamun salad. Cut blackberries, mix them in any salad and enjoy it. This will not only bring your blood sugar level under control but will also boost your immunity.
2. Black Plum Fizz
Making fizz and drinking it is the most stylish way to consume jamun. For this, first of all, take lemon soda in a bowl and then mix blackberry pulp in it. Leave it for 15 to 20 minutes, then cool and serve it in a glass.
3. Black Plum Halwa
To prepare jamun halwa, first take out the pulp of this fruit, then mix coconut milk, honey and chia seeds in it and then prepare halwa. It is tasty as well as healthy.
4. Black Plum Juice
Black Plum juice helps in controlling glucose levels. For this, take out the pulp of blackberries and separate the seeds. Now mix black salt and honey with the pulp and drink.
A Treasure of Nutrients:
Black plums are powerhouses of beneficial nutrients, including:
- Fibre: Rich in both soluble and insoluble fibre, black plums slow down the absorption of sugar, preventing blood sugar spikes. This is crucial for diabetics aiming for stable blood sugar levels.
- Anthocyanins: These potent antioxidants combat free radicals and inflammation, both linked to diabetic complications.
- Jambosin: This unique compound found in black plums exhibits promising potential in lowering blood sugar levels through various mechanisms.
- Vitamins and minerals: Black plums provide a good dose of vitamins C, and K, and minerals like manganese, magnesium, and potassium, all contributing to overall health and well-being.
Scientific Backing for Black Plums:
While traditionally used for diabetes management, research is catching up to the wisdom of old. Studies have shown:
- Reduced blood sugar levels: Several studies observed significant reductions in fasting and postprandial blood sugar levels in diabetic individuals consuming black plums or their extracts.
- Improved insulin sensitivity: Black plums may enhance the body’s ability to use insulin effectively, further aiding blood sugar control.
- Antioxidant and anti-inflammatory effects: The rich antioxidant profile of black plums helps combat oxidative stress and inflammation, both risk factors for diabetic complications.
Beyond Blood Sugar:
Black plums offer additional benefits for people with diabetes:
- Promote gut health: The prebiotic fibre in black plums nourishes good gut bacteria, essential for overall health and potentially linked to improved blood sugar control.
- Aid digestion: Fiber also supports healthy digestion, preventing constipation, a common concern for diabetics.
- Boost immunity: Vitamin C and other antioxidants in black plums contribute to a strong immune system, essential for fighting infections.
How to Enjoy Black Plums:
Black plums are versatile and can be enjoyed in various ways:
- Fresh: Enjoy them as a refreshing snack or add them to salads and yoghurt.
- Dried (jamun powder): Consume in moderation as a natural sweetener or add to smoothies and baked goods.
- Juice: Opt for unsweetened black plum juice for a concentrated dose of nutrients.
FAQs about Black Plum and Diabetes
Q: Can black plum replace medication?
A: While black plum offers health benefits, it should not replace prescribed medication. Consult with your healthcare provider for personalized advice.
Q: How often should I consume black plum for diabetes management?
A: Incorporating black plum into your diet a few times a week can be beneficial. However, consult your healthcare professional for personalized recommendations.
Q: Are there any side effects of consuming black plum for diabetes?
A: In general, black plum is safe when consumed in moderation. However, individuals with certain medical conditions should consult their healthcare provider before making significant dietary changes.
Q: Can black plum prevent diabetes?
A: While black plum’s nutrients may contribute to overall health, it is not a guaranteed preventive measure for diabetes. Maintaining a balanced lifestyle is crucial.
Q: Are there any alternative fruits for diabetes management?
A: Yes, fruits like berries, apples, and citrus fruits can also be included in a diabetes-friendly diet. Consult with a nutritionist to create a well-rounded plan.
Q: Can black plum be included in a diabetic keto diet?
A: Black plum can be incorporated into a diabetic keto diet in moderation. However, it’s essential to monitor overall carbohydrate intake.
Research Studies:
- “Effect of jambolan (Syzygium cumini) seeds on serum glucose and insulin levels in non-insulin-dependent diabetics: a cross-over study”: https://pubmed.ncbi.nlm.nih.gov/11520525/
- “Antioxidant and antihyperglycemic activity of black plum (Syzygium cumini) fruit on alloxan-induced diabetic rats”: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3051601/
- “The potential of Jamun (Syzygium cumini) fruit extract in the management of diabetes”: <invalid URL removed>
Credible Organizations:
- American Diabetes Association: https://www.diabetes.org/
- National Institute of Diabetes and Digestive and Kidney Diseases: https://www.niddk.nih.gov/
- World Health Organization: https://www.who.int/health-topics/diabetes
Additional Resources:
- Diabetes Food Hub – Everything You Need to Know About Plums: https://www.diabetesfoodhub.org/articles/everything-you-need-to-know-about-plums.html
- Sugar.Fit – Is Plum Good for Diabetes?: https://www.sugarfit.com/blog/plum-good-for-diabetes/
Disclaimer: Dear reader, thank you for reading. This news has been written only to make you aware. We have taken the help of home remedies and general information in writing this. If you read anything related to your health anywhere, definitely consult a doctor before adopting it.
