Is Jamun Good for Weight Loss? Let’s Find Out

Jamun, also called jambolan, java plum, and black plum originates from India and thus can also be known as Indian blackberry. It’s a small, spherical fruit with darkish purple or black pores and skin and an interesting candy and barely acidic flavour.

Jamun is commonly consumed contemporary or made into jams, jellies, and different preserves. Individuals additionally utilise it in conventional Indian drugs. Furthermore, it has many benefits, reminiscent of normalising blood sugar ranges and aiding digestion.

Learn extra: Jamun Fruit – Advantages, Dietary Details, and Recipes

This text discusses the impression of Jamun on weight reduction. Learn on to seek out out.

Dietary Values of Jamun

In response to USDA, 100 grams of jamun comprises the next vitamins.

  • Vitality: 60kCal
  • Carbohydrates: 15.6g
  • Protein: 072g
  • Calcium: 19mg
  • Vitamin C: 14.3mg

Jamun is a nutritious fruit with a low calorie and fats rely. However it’s excessive in dietary fibre and important minerals reminiscent of calcium, potassium, and iron. It is usually an excellent supply of Vitamin C and Vitamin A.

The fruit’s antioxidants assist scale back blood sugar ranges and promote higher coronary heart well being. As well as, its excessive fibre content material might assist enhance digestion and bowel regularity, whereas the Vitamin C and different fruit vitamins assist strengthen the immune system.

The seed powder of jamun is even utilized in Ayurvedic drugs to deal with diabetes, because it has parts that may scale back blood sugar ranges.

Potential Advantages of Jamun for Weight Loss

Dietary Profile

Jamun is a wonderful alternative for anybody trying to drop extra pounds as it’s low in energy and excessive in fibre. The fibre helps to advertise emotions of fullness and satiety, which might scale back cravings and stop overeating. Analysis exhibits that low-calorie and high-fibre meals can support weight reduction.

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Thus, jamun, fulfilling each standards, regulates digestion and metabolism, aiding in weight reduction.

The fruit additionally has a low glycemic index, which helps keep sugar ranges. Because of this, it will probably assist stop sugar cravings and crashes that may result in overeating.


Analysis exhibits the significance of antioxidants in weight reduction. The wealthy antioxidant content material of jamun may be helpful for weight reduction attributable to its anti-inflammatory properties.

These properties assist shield the physique from free radical injury and irritation, which might result in elevated fats storage. Subsequently, antioxidants are an important consider attaining weight reduction.

Nutritional vitamins

Jamun comprises nutritional vitamins C, A, and iron, all of which assist enhance general well being and assist weight reduction.

Vitamin C, an antioxidant, is helpful for these trying to drop extra pounds, because it helps to guard the physique from injury brought on by free radicals and irritation.

These can result in fats accumulation. So one should have antioxidants like vitamin C in a single’s food plan. Vitamin A strengthens the immune system. Therefore, these nutritional vitamins are helpful for weight reduction.

Iron is crucial for a wholesome immune system, which is essential for weight reduction; a robust immune system may help chase away sicknesses and infections that impede progress towards weight reduction.

Can Jamun Assist Lose Weight?

Together with Jamun fruit in a weight reduction food plan may be helpful attributable to its low calorie and excessive fibre content material.

It could assist to make an individual really feel fuller, whereas the excessive fibre may also assist to manage digestion and metabolism. Moreover, the antioxidants and different vitamins within the fruit can contribute to higher general well being and encourage weight reduction.

Weight reduction is a posh course of; no single meals or nutrient may cause it alone. A balanced food plan that features fruits, greens, complete grains, lean proteins, wholesome fat, and common bodily exercise is critical to attain profitable weight reduction.

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It is usually important to have a wholesome angle in the direction of meals and your physique, in addition to to handle stress and get satisfactory sleep. Jamun may be part of a balanced food plan, however it’s not an on the spot resolution for weight reduction.

The HealthifyMe Be aware

Though jamun doesn’t immediately contribute to weight reduction, sure vitamins on this fruit may help with the method. Its low-calorie and high-fibre content material make it a great a part of any weight-loss food plan. Nonetheless, it’s important to notice that consuming an excessive amount of jamun in any kind might trigger abdomen points. Subsequently, to maximise the prospect of attaining your weight-loss targets, you need to adhere to a balanced and calorie-controlled food plan, keep lively, and keep good general well being.

Wholesome Methods to Use Jamun for Weight Loss

One can use jamun in varied methods to make it match right into a weight-loss food plan. Under are some examples.

Eat contemporary Jamun

Incorporating jamun into your food plan by consuming it contemporary and complete may be one of many healthiest selections. The pure sweetness of the fruit can fulfill your candy tooth with out overloading sugar, and its excessive fibre content material may help you are feeling fuller for longer.

Use as a jam or jelly

In case you’re wanting so as to add pure sweetness to your breakfast, why not make your individual jam or jelly utilizing contemporary or frozen jamun? It is a wonderful various to store-bought jams that will comprise added sugar.

Use as a Topping

Jamun is a wonderful addition to oatmeal, yoghurt, or cereal. Not solely does it have a excessive fibre content material, which helps you are feeling fuller for longer, however its pure sweetness may also assist to cut back cravings for sugary treats.

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Add to Salads

Including jamun to salads can present each flavour and diet.

Add to Smoothies

Incorporate jamun into your smoothies for an additional style, together with antioxidants and vitamins.


Jamun generally is a welcome addition to a weight reduction food plan attributable to its low-calorie and high-fibre content material.

It could promote emotions of fullness, regulate digestion and metabolism, and supply antioxidant and nutrient advantages. Moreover, its low glycemic index may help keep blood sugar ranges and stop overeating. 

It’s important to keep in mind that weight reduction is a posh course of, and no single meals may cause weight reduction. Subsequently, consuming jamun as a part of a wholesome, balanced food plan together with train and good general well being is important for profitable weight reduction. Jamun is a wholesome possibility, however shouldn’t be thought of a miracle weight reduction resolution.

To realize sustainable weight reduction, you need to search assist from a registered nutritionist and a health coach. They may help you handle weight reduction with satisfactory dietary modifications and bodily exercise.

You may also search assist from HealthifyMe, India’s greatest and most holistic strategy to weight reduction.

The Analysis Sources

1. The U S Division of Agriculture


2. Weight loss program within the administration of weight reduction | Irene Strychar | CMAJ Jan 2006, 174 (1) 56-63; DOI: 10.1503/cmaj.045037

https://www.cmaj.ca/content material/174/1/56.quick

3. Taherkhani, S.; Suzuki, Ok.; Ruhee, R.T. A Temporary Overview of Oxidative Stress in Adipose Tissue with a Therapeutic Method to Taking Antioxidant Dietary supplements. Antioxidants 2021, 10, 594. https://doi.org/10.3390/antiox10040594


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