It may be used to produce a lot of different meals and has a unique sweet flavor. It may offer several health advantages and is also highly nutritious.

We'll talk about the benefits of including jackfruit in your diet in this post.

What Is Jackfruit?

The exotic fruit jackfruit is cultivated in tropical climates worldwide. It originated in southern India.

It belongs to the Moraceae family of plants, which also contains breadfruit, mulberries, and figs. Jackfruit is green or yellow in appearance, with a prickly outer skin.

The exceptionally enormous size of jackfruit is one of its distinguishing qualities. At up to 80 pounds (35 kg) in weight, it is the biggest tree fruit on the planet.

The flavor of jackfruit is somewhat sweet and fruity. Its flavor has been compared to a blend of fruits, such as bananas, apples, pineapples, and mangoes.

This fruit's texture is similar to shredded meat, thus vegans and vegetarians frequently use it in place of meat.

Jackfruit can be a significant source of calories and carbohydrates for those in underdeveloped nations who are at danger of famine since it can tolerate tropical climes (1Trusted Source, 2Trusted Source).

While jackfruit is mostly grown in tropical regions, it is becoming accessible in other parts of the world, including the United States. Summertime is its prime time to be had.

The meat, or fruit pods, is the portion of jackfruit that is most frequently eaten. These may be eaten both ripe and unripe. It works well in both savory and sweet recipes, like as curries and sweets. You may safely eat the seeds as well.

Jackfruit Is Packed With Nutrients

Jackfruit has an impressive nutrition profile.

It has a modest calorie content, with 155 in a cup (165 grams) portion. Carbs make up around 92% of the calories, with protein and a tiny quantity of fat accounting for the remaining calories.

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In addition, jackfruit has a fair quantity of fiber and practically every vitamin and mineral you need.

One cup of sliced fruit provides the following nutrients (3):

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

Jackfruit is distinct from other fruits due to its high protein content. Compared to other comparable fruit varieties like apples and mangoes, which only provide 0–1 grams of protein per cup, it offers more than 3 grams per cup (3, 4, 5).

The bulk of the health advantages of jackfruit are probably due to its abundance in various antioxidants.

It May Benefit Blood Sugar Control

Jackfruit has several properties that may help with blood sugar management.

It has a comparatively low glycemic index (GI), which gauges how quickly a food causes your blood sugar to increase. This has been linked to the fiber it contains, which lowers blood sugar levels and slows down digestion (7Trusted Source, 8Trusted Source).

Blood sugar regulation has been demonstrated to be supported by diets high in low-GI foods (7Trusted Source).

Additionally, jackfruit has some protein, which might help delay the rise in blood sugar levels following a meal (9Trusted Source).

Adults who took jackfruit extract were shown to have much lower blood sugar levels in one research (10Trusted Source).

Furthermore, jackfruit leaf extract was shown to promote long-term blood sugar management and lower fasting blood sugar levels in a study involving diabetic rats (11Trusted Source).

Flavonoid antioxidants found in jackfruit are known to support stable blood sugar levels, which is why these benefits have been linked to them (12Trusted Source, 13Trusted Source).

Even though these trials' results are encouraging, further research including fresh jackfruit consumption is required to validate these possible advantages.

It May Protect Against Disease

A few potent antioxidants found in jackfruit have been linked to a number of health advantages, including a lower chance of developing certain illnesses.

Free radical damage is a common source of oxidative stress and inflammation, which antioxidants guard against in your cells (14Trusted Source).

Here’s an overview of the antioxidants that are most abundant in jackfruit:

Vitamin

C: Jackfruit contains high amounts of vitamin C, which may

help prevent the inflammation that can lead to chronic diseases like heart

disease and cancer 

Carotenoids:

Carotenoids have been shown to help lower inflammation and reduce the risk of various chronic diseases, such as type 2 diabetes and heart disease 6Trusted Source, 16Trusted Source, 17Trusted Source, 18Trusted Source.

Flavanones:

Flavanones contain anti-inflammatory properties that may help lower blood sugar, blood pressure and cholesterol levels — important factors in reducing the risk of type 2 diabetes and heart disease Other Potential Health Benefits Jackfruit is said to have several other health benefits that have not been studied specifically.

Immune :

health: Jackfruit’s content of immune-boosting vitamins A and C may help prevent illnesses. Eating this fruit is also claimed to be helpful for reducing the risk of viral infections (18Trusted Source).

Preventing

skin problems: This fruit provides several nutrients and antioxidants, such as vitamin C, that may improve skin health. There is anecdotal evidence that eating it may slow the aging of your skin (18Trusted Source, 21Trusted Source).

Heart

health: Jackfruit may have the potential to reduce the risk of heart disease due to its content of potassium, fiber and antioxidants (18Trusted Source).

Furthermore, the roots and extracts have been used in traditional Indian and Sri Lankan medicine to treat several conditions, including asthma, diarrhea and stomach ulcers, but these effects have never been scientifically proven (18Trusted Source, 21Trusted Source).

Although these reported benefits are not supported by scientific evidence, including jackfruit in your diet is certainly worth a try if you want to improve your health.

Risks of Eating Jackfruit

Although safe for most, some people may need to limit or avoid jackfruit. Certain people are allergic to it, especially those who are allergic to birch pollen (22Trusted Source).

Moreover, due to its potential to lower blood sugar levels, individuals with diabetes may need to have their medication dosages changed if they eat this fruit on a regular basis.

Nevertheless, consuming jackfruit has never been reported to cause any serious side effects, and it is safe for most people to eat.

How to Eat It?

Jackfruit is very versatile and can be eaten raw or cooked.

In order to prepare it, cut it in half and take off the seeds and golden fruit pods from the skin and center. You may use your hands or a knife for this.

It is noteworthy that the inner, white, fibrous section of jackfruit is quite sticky, thus it could be beneficial to handle it with gloves on.

Depending on how ripe it is, jackfruit may be eaten raw or cooked into both savory and sweet recipes. Ripe fruit is excellent for sweets, while unripe fruit works best in savory dishes because of its sweetness.

Fresh jackfruit is an unusual fruit that can be hard to find at grocery shops, especially when it's out of season. It is, nonetheless, frequently offered in cans, which is a practical choice.

Because of its texture, jackfruit is frequently used by vegans and vegetarians as a meat substitute. For instance, you may boil the fruit and then mix it with spices and veggies to make jackfruit tacos in place of meat.

Furthermore, you may add jackfruit to soups or curries. The ripe fruit is especially delicious when mixed into oatmeal or yogurt.

The seeds of jackfruit are also edible. After boiling or roasting, they can be mixed with spices. The seeds can also be used to create hummus.

Conclusion

Jackfruit has several health benefits. Rich in antioxidants and minerals, it may offer several health advantages, such as better blood sugar regulation.

Jackfruit is simple to include in your diet; you may eat it raw or cooked into a variety of meals. It works really well as a meat substitute in vegan and vegetarian dishes.

While it's in season in the summer, fresh jackfruit is easiest to find; however, tinned jackfruit is always available at most grocery shops.

It's worth trying to include jackfruit in your diet because it's a unique and healthful dish to try. view more..