Jackfruit is a large fruit with a rough green exterior and yellow flesh. It is native to India but has become a popular meat alternative worldwide.
Jackfruit is a nutrient-rich food that contains carbohydrates, proteins, vitamins, minerals, and phytochemicals. Due to its shredded meat-like texture, it is considered a popular substitute among vegans and vegetarians. (Ref.)
People with diabetes need to be aware that consuming jackfruit can affect their blood sugar levels. On the other hand, jackfruit is known to have beneficial effects on health such as lowering high blood pressure, treating stomach ulcers, and relieving constipation. This is due to its high dietary fiber content, which helps reduce appetite and cravings.
In this blog, let’s see the nutritive value of jackfruit, and how it affects blood sugar levels.
Nutritive Value of Jackfruit:
Jackfruit has a lot of natural sugar vitamins and antioxidants. One cup, of jackfruit pieces contains the following:
- Calories - 155
- Carbs - 40 grams
- Fiber - 3 grams
- Protein - 3 grams
- Vitamin A - 10% of the RDI
- Vitamin C - 18% of the RDI
- Riboflavin - 11% of the RDI
- Magnesium - 15% of the RDI
- Potassium - 14% of the RDI
- Copper - 15% of the RDI
- Manganese - 16% of the RDI
The minerals in jackfruit are essential for energy production and immunity and they also help prevent chronic inflammation that can cause heart disease and type 2 diabetes. Although jackfruit is primarily composed of carbohydrates, these naturally occurring sugars may elevate blood sugar levels. However, other minerals and chemicals in jackfruit may have a positive impact on blood sugar levels.
Glycemic Index (GI) of Jackfruit:
The glycemic index (GI) and glycemic load (GL) of jackfruit should be known to ensure it is safe and healthy for people with diabetes.
Jackfruit glycemic index (GI) is medium of about 50-60.
Can People with Diabetes Eat Jackfruit?
Yes, people with diabetes can enjoy jackfruit , however in moderation. Though it has natural sugars, the fiber in the fruit can help in maintaining stable blood sugar levels.
Benefits of Jackfruit:
These are some of the benefits of Jackfruit.
- Blood Sugar Control: Consuming jackfruit in moderation, after meals helps stabilize blood sugar levels.
- Natural sugar content satisfies sweet cravings, and fiber promotes a feeling of fullness.
- Digestive Health: High fiber content improves digestion and alleviates constipation symptoms.
- Ulcer Prevention: Phytochemicals in jackfruit can prevent the formation of stomach sores or ulcers.
- Inflammation and Heart Health: Carotenoids, flavanones, and Vitamin C lower inflammation control blood pressure and prevent heart disease.
- Immune System Boost: Vitamins C and A in jackfruit strengthen the immune system.
- Antioxidant Protection: High antioxidant levels reduce the risk of cancer development.
- Hair and Skin Enhancement: Nutrients contribute to the overall improvement of hair and skin texture.
- Potassium Benefits: High potassium levels help treat conditions like diarrhea and asthma.
- Nutrient-Rich Composition: Rich in vitamin C, B vitamins, folate, niacin, riboflavin, potassium, and magnesium.
- Overall Well-Being: Consuming jackfruit in moderation supports the overall development and well-being of the body and health.
Other Benefits of Jackfruit:
Jackfruit protects against diseases by being rich in potent antioxidants that offer a range of health benefits, lowering the risk of multiple conditions. These antioxidants protect cells from oxidative stress and inflammation caused by free radicals.
Jackfruit is abundant in various antioxidants, including:
- Vitamin C: Vitamin C, which is abundant in jackfruit, is essential in reducing inflammation linked to long-term illnesses like cancer and heart disease.
- Carotenoids: In jackfruit, carotenoids help to reduce inflammation and lower the risk of numerous chronic diseases, including heart disease and type 2 diabetes.
- Flavanones: Jackfruit contains flavanones with anti-inflammatory properties, contributing to the reduction of blood pressure, blood sugar, and cholesterol levels. These properties are crucial in mitigating the risk of type 2 diabetes and heart disease.
Risk of Overconsumption of Jackfruit:
Jackfruit is generally safe for diabetics, when consumed in limited quantities, but those allergic to birch pollen may need to limit it due to potential allergic reactions.
Regular consumption of jackfruit might impact blood sugar levels and necessary adjustments to medication dosages for individuals with diabetes. Despite these considerations, jackfruit is generally safe, offering potential benefits such as helping to maintain normal blood sugar levels when consumed in moderation.
Jackfruit is a unique fruit that is often used as a meat substitute. It does elevate blood sugar levels, but its moderate Glycemic Index (GI) and Glycemic Load (GL), provides a balanced impact. The antioxidants present in jackfruit can help maintain stable blood sugar control over time. It has to be consumed in moderation i.e. limited quantities.
For vegans and vegetarians managing diabetes, legumes might be a preferable meat alternative due to their lower GI compared to jackfruit. However, jackfruit is still a nutritious choice that people with diabetes can enjoy in moderation.