Is Jackfruit Good for Diabetes?
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Think of a beautiful tropical setting, and fruits like pineapple, mango and jackfruit instantly come to mind. The jackfruit is a treasured fruit with its crowning glory, which instantly transports you to a different world by biting into the fleshy aromatic bulbs.
If you just imagined yourself biting into one of the flavourful buds of the ripe jackfruit, we don’t blame you! That’s how tasty the fruit is. However, if you have diabetes or prediabetes, you may be treading with caution when consuming fruits like jackfruit.
Wondering, ‘Is jackfruit good for diabetes?’ or ‘What are the benefits of jackfruit for diabetes?’ Let’s find out!
Nutritional Value of Jackfruit
The popularity of jackfruit is not just because of its addictive taste and peculiar flavour but also due to its powerful nutritional value. Whether you prefer to eat the jackfruit raw or ripe, the fruit is sure to give you lots of essential nutrients.
Here’s what the nutritional profile of the jackfruit looks like!
| Nutrient | In Raw Jackfruit | In Ripe Jackfruit |
| Total dietary fibre | 7.69 g | 3.62 g |
| Total free sugars | 2.02 g | 12.21g |
| Carbohydrate | 3.48 g | 14.01 g |
| Protein | 1.98 g | 2.74 g |
| Magnesium | 26.60 mg | 31.84 mg |
| Potassium | 327mg | 279 mg |
Besides these nutrients, jackfruit is also a good source of vitamins B and C.
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Why is the Jackfruit Healthy?
With so many nutrients stocked up in the jackfruit, it goes without saying that the fruit- both raw and ripe, offers several health benefits. Let’s check out some benefits of the jackfruit:
1. May help reduce inflammation in the body
The jackfruit contains vitamin C and plenty of polyphenols (plant chemicals) that are known to lower inflammation in the body. Chronic inflammation gives rise to oxidative stress and the formation of free radicals, which are the primary cause of several chronic diseases.
2. Promotes healthy skin
The free radicals produced due to inflammation can accelerate ageing and affect skin health. However, the antioxidants, vitamin C and fibre in jackfruit can promote collagen production, giving your skin more firmness and a healthy glow.
3. Keeps your heart healthy
Jackfruits are rich in fibre and minerals like potassium, which are good for your heart. Eating jackfruit may help maintain optimum blood pressure levels, while fibre and other polyphenols help maintain normal cholesterol levels. As a result, eating jackfruit can help keep your heart healthy.
4. May help in weight loss
The high dietary fibre and protein content in the jackfruit may be helpful for people who are trying to lose weight. However, it is important to pick the right type of jackfruit and consume it under the guidance of a nutritionist to ensure effective weight loss. This is because ripe jackfruit is high in total free sugars and carbohydrates, which may mean higher calories.
Jackfruit seeds are rich in fibre (8.63 g), protein (5.79 g) and vitamin B complex, enabling more effective weight loss. (Data taken from IFCT 2017)
5. Boosts digestion
Based on the nutritional value of jackfruit, raw fruit is a good source of fibre, a nutrient known to boost digestion. Jackfruit contains both soluble and insoluble fibre. Eating jackfruit seeds increases fibre intake and is known to boost digestion and gut health.
What is the Glycemic Index of Jackfruit?
To ensure the jackfruit is safe and healthy for people with diabetes, it is important to know its glycemic index (GI)and glycemic load (GL).
According to a study, the glycemic index of a jackfruit meal (containing ripe jackfruit) was found to be 75. The glycemic load of the jackfruit was considered to be medium. Due to the moderate GI and GL of the jackfruit, it is important to discuss its inclusion in your diabetes diet with your doctor if you have prediabetes or diabetes.
What are the Benefits of Jackfruit for Diabetes?
There are several proclaimed benefits of jackfruit for diabetes, one of which is its anti-diabetic effect. A few animal and human studies highlight the antidiabetic effect of raw jackfruit due to its moderate GI and high fibre content.
An Australian study confirmed that consuming unripe jackfruit can help fight blood sugar levels. However, more studies are required to confirm the benefits of jackfruit for people with diabetes.
The Right Way to Consume Jackfruit for Diabetes
The jackfruit is considered an excellent meat substitute due to its pulled texture that resembles pork and beef. With a strong flavour and aroma, the jackfruit is versatile and can be used in soups, stir-fries, and curries.
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From using raw fruit in curries to eating ripe fruit, jackfruit can be included in your diet in several forms. However, people with diabetes must consult their doctor and nutritionist if they can include jackfruit in their diet.
Risks of Over-Consuming Jackfruit For Diabetes
Since ripe jackfruit has a moderately high GI and is also high in total free sugars, people with diabetes must consume jackfruit with caution and only after consulting their doctor and nutritionist.
Overconsuming jackfruit is not recommended for people with diabetes as it may cause a spike in their blood sugar levels and may also result in digestive issues.
Who should not consume jackfruit?
Ripe jackfruit may not be recommended for people with diabetes, kidney issues or digestive trouble. If you have diabetes or prediabetes, consult your doctor and nutritionist before including this fruit in your diet.
FitterTake
The jackfruit is a nutritious storehouse and offers several health benefits. Despite its moderate GI and GL, the high fibre content of the fruit makes it a good dietary inclusion. However, if you have diabetes or prediabetes, you must consult your doctor or nutritionist before including jackfruit (raw or ripe) in your diet.
If you have diabetes and are unsure about the foods you can include in your diet, explore Fitterfly’s Diabetes Care Program has been curated by expert diabetologists, nutritionists and fitness experts. Wish to know more? Sign up for our program! To speak with us, just give us a missed call at 08069450746, and we will definitely get back to you.
Frequently Asked Questions
How much sugar is in a jackfruit?
Ripe jackfruit has approximately 12g of free sugar per 100 g of edible portion, which makes it unsuitable for people with diabetes.
Is jackfruit suitable for both Type 1 and Type 2 diabetes?
Despite the fibre and nutrient content, ripe jackfruit may be unsuitable for people with type 1 and type 2 diabetes due to its moderately high GI and high free sugars.
Can jackfruit help with weight management, which is essential for diabetes control?
Several studies have stated consuming raw jackfruit or jackfruit seeds can help in weight loss, which is helpful for people with diabetes. However, when you consume ripe jackfruit, it has a higher GI and total sugars, which makes it unsuitable for weight management. For this reason, if you have diabetes, you must consult your nutritionist before consuming ripe jackfruit. The recipes used to prepare raw jackfruit (which is higher in fibre than the ripe fruit) are high in fat, making them unsuitable for weight management.
Can jackfruit replace other diabetes medications or treatments?
No food can replace diabetes medications or treatments. A carefully planned diet by an experienced nutritionist must be followed by people with diabetes, along with the medications and other lifestyle changes recommended by their diabetologist and fitness experts.
How does jackfruit affect blood sugar levels?
Ripened jackfruit has a moderately high GI of 75 and 12g of free sugar per 100 g of edible portion. This increases the risk of blood sugar spikes when consumed by people with diabetes.
Should I consult a healthcare provider before adding jackfruit to my diet?
If you have diabetes, you must always consult your healthcare provider and nutritionist before adding jackfruit to your diet, as the fruit can cause an imbalance in your blood sugar levels.
what is the right time to eat jackfruit?
Consult your nutritionist to determine the right time to eat jackfruit.
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