is jackfruit good for diabetes
Nutrition
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Is Jackfruit Good for Diabetes?

Is jackfruit good for diabetes? Are there any risks if there is too much consumption of jackfruit? Many people may be familiar with or have heard of this versatile fruit, and few are aware of its health benefits, particularly those for people with diabetes. Raw jackfruit, which has a lower glycemic load than ripe jackfruit, can help you maintain a healthy sugar level. Let's learn more about jackfruit and diabetes. If you have diabetes and want to incorporate raw jackfruit into your diet along with your normal medications, do so under the supervision of your doctor.

Jackfruit: Nutritional Profile

Jackfruit is high in antioxidants and vitamins, but it also contains a lot of natural sugar. There is no doubt about the high levels of nutrients present in a jackfruit. It is packed and rich in vitamins, antioxidants, and other minerals that can help the body produce more energy. It is known to be filled with properties that can help to fight diseases and can also stop chronic inflammation. Eating jackfruits regularly can also assist in proper heart health.

One cup (150 grams) of jackfruit chunks have following nutritional value: 

  • 143 calories 
  • 1 gram of fat 
  • 3 g of protein 
  • Carbohydrates: 35 g 
  • 2 grams fibre 
  • Vitamin B6 has a daily value of 29%. (DV) 
  • Vitamin C: 23% of the daily value 
  • Vitamin B6 and the antioxidant vitamin C are abundant in jackfruit.

These minerals are important for energy production and immunity and prevent chronic inflammation, which can contribute to heart disease and type 2 diabetes. Jackfruit is primarily carbs in terms of macronutrients. These carbohydrates are natural sugars, which elevate levels of sugar in the blood. Other minerals and chemicals in jackfruit, on the other hand, may have a greater favorable impact on the level of sugar in the blood.

Is Jackfruit High in Sugar?

The level of sugar in the blood rises due to the natural sugars in jackfruit. It does, however, contain some fibre and protein. You may be eligible if you test your blood sugar more than four times per day or inject insulin more than three times per day. No, jackfruit is a low-calorie, low-fat, high-fibre fruit with numerous health advantages. The nutritional content of one cup of raw, sliced jackfruit is  

  • Protein content: 2.84 g 
  • 38.36 g carbs, 
  • 1.06 g fat 
  • Dietary fibre: 2.5 g

Is Jackfruit Low Carb?

Jackfruit has a low carbohydrate content and a huge protein content. This makes it an excellent fruit for individuals on a ketogenic diet. People with diabetes benefit from this as well. Let's not forget that jackfruit is a nutritional fruit for people because of its high vitamin content. Because jackfruit is strong in protein and low in carbohydrates, it can be a tasty meat substitute for vegetarians on the keto diet. There is also some evidence that suggests that eating jackfruit may be especially good for people with diabetes.

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Jackfruit Benefits For Diabetes

Jackfruit, particularly raw jackfruit, has certain diabetes-friendly benefits. Although jackfruit sweetness is still regarded as safe for diabetics, raw jackfruit has more benefits for diabetes. This versatile fruit has a high range of utility health-wise for people with diabetes as well. Many may not have heard about the vast range of benefits that jackfruits offer, however, the fruit is known for its nutritional contents and qualities and can provide a person with the right kind of requirements to be able to prevent and avoid diabetes-related complications as well. Raw jackfruit has a lower glycemic index as compared to ripe ones, and therefore, can also help to manage blood sugar levels better. Since it has a high GI of around 50-60, it should be consumed in moderation by people with diabetes.

Here are some advantages of jackfruit for people with diabetes:

Helps with blood sugar levels

Studies have shown that jackfruits comprise high levels of fiber and protein making them a good fruit to consume for people with diabetes, despite having a moderate GI range. These components can help slow down the process of digestion and can stop blood sugar levels from rising rapidly. The glycemic load of this fruit is 13-18. This is considered quite healthy. Moreover, the abundance of flavonoid antioxidants in jackfruits can be correlated with a lowered risk of chronic illnesses in the long run.

Jackfruit leaves

Studies have proven the efficacy of extracts from jackfruit leaves and stem to reduce sugar ranges. Even though these studies were conducted on animals, the high composition of calcium and vitamin A can add to the proof of its helpfulness in the betterment of vision, teeth, and bones.

Diabetes and Jackfruit 

Can diabetics eat jackfruit? In certain studies, extracting sugar from the leaves and stems of this given fruit has been shown to reduce the sugar level in the blood. The majority of these conclusions, however, are based on animal research. Jackfruit leaves are high in calcium and vitamin A, which help to maintain strong vision and bones.

Raw Jackfruit Benefits

It is high in dietary fibre, potassium, essential vitamins, and minerals. Cooked jackfruit is less nutrient-dense than raw jackfruit. Unripe or uncooked jackfruit pods have only 20% of the sugar content of mature jackfruit pods. As a result, if you have diabetes, you can eat jackfruit uncooked. According to one observer, unripe jackfruit pods contain 10.2 (gms) grams of sugar, while ripe jackfruit pods contain 57.6 (gms) grams of sugar. Raw jackfruit has more dietary fiber than any other form of fruit. It is rich in potassium, necessary vitamins, and minerals. It also has a lower sugar content making it more healthy than the ripe form of the fruit. It is also less acidic in nature and therefore, can be used to replace any other form of carbs in the diabetic diet. The higher content of soluble fiber can help keep sugar levels in check and can also prevent the onset of diabetes.

Jackfruit Powder for diabetics

Another excellent method to benefit from this fruit is to eat jackfruit flour. Even though jackfruit flour has no noticeable smell or flavour, it assists patients with high blood sugar by lowering the level of sugar in the blood. Diabetics will benefit from jackfruit atta because of the fruit's medium glycemic index, which permits food to be digested easily. Even though it is not well known for its taste, jackfruit powder can help regulate and maintain healthy levels of blood sugar in the body. Adding jackfruit flour to rotis can assist in the process of digestion. It can be used in the form of a healthy and high-fiber breakfast. Flour can restrain the release of insulin and glucose in the body and can enhance insulin sensitivity overall. Powdered jackfruit seeds can also give instant relief from indigestion.

Other Benefits of Jackfruit

Jackfruit, being commonly available in India, is known for the multiple benefits associated with it. Jackfruit for diabetes is often advised by dieticians and nutritionists owing to its several properties, vitamins, and minerals. It is recommended to consume a jackfruit after meals to keep the blood sugar levels of the body stable. Additionally, the natural sugar content in this fruit can also satisfy sweet cravings and the fiber can help you feel full for a long time.

Apart from being helpful for people with diabetes, jackfruits can also have many other advantages associated with them.

  • The high fiber content in jackfruit can help improve the process of digestion and relieves the symptoms of constipation
  • Another benefit associated with jackfruit is that the phytochemicals can work wonders to prevent any sores or ulcers that can be formed in the stomach.
  • Minerals such as carotenoids, flavanones, and Vitamin C can assist in lowering inflammation. It also helps to control high blood pressure and prevents heart disease.
  • The immune system is strengthened with the consumption of jackfruit owing to the Vitamins C and A
  • The high levels of antioxidants present in jackfruit can lower the risk for the development of cancers
  • Lastly, jackfruit has several nutrients that can work towards the overall enhancement of the texture of the hair and skin.
  • Potassium levels in jackfruits are high. These also help to treat several conditions like diarrhea, asthma, etc.

Jackfruits can be consumed in moderation as it is known to be highly beneficial for the overall development and well-being of the body and health.

Antioxidants that are present in Jackfruit

Jackfruit and diabetes are known to be allies particularly due to the rich and high antioxidant properties present in the fruit. Here are the antioxidants present in the fruit:

  • Vitamin C – Jackfruits are rich in Vitamin C and this may help prevent inflammation in the body. Inflammation can often lead to certain chronic diseases such as cancer and heart disease. Vitamin C is also good for the immune system and it strengthens the body’s mechanism to fight against unwanted infections
  • Carotenoids – This type of antioxidant also works to decrease and reduce inflammation in the body. Its presence also curtails and prevents the risk of several chronic diseases. It helps to fight off the onset of heart disease and type 2 diabetes
  • Flavanones – These, too, comprise anti-inflammatory properties which, in turn, help decrease blood pressure, blood glucose levels, and cholesterol levels in the blood. Flavanones can also reduce the risk of developing type 2 diabetes and heart disease.

Risks of Over Consuming Jackfruit For Diabetes

Although jackfruit is typically safe for diabetics, some people may need to limit or avoid it. Some people, particularly those allergic to birch pollen, are allergic to jackfruit. Furthermore, because it tends to lower the level of sugar in the blood, those with diabetes who consume this fruit regularly may need to change their prescription dosages. Despite this, eating jackfruit has never been connected to any major side effects, and it is considered safe for most people to consume.

A birch pollen allergy can be caused by eating too much jackfruit. It's also possible that it'll cause the level of sugar in the blood to rise. Diabetics can benefit from raw jackfruit. It's as simple as mashing the jackfruit seeds until they're powdered. Consume the powder after mixing it with lukewarm water. This will assist you in maintaining a normal blood sugar level.

Is jackfruit beneficial to diabetics? All you have to do now is make sure you're aware of the risks and have sought medical advice so you can take safeguards.

Ways to Consume Jackfruit for Diabetes

Now that we are aware that the jackfruit benefits for diabetes are plenty, it would also be vital to understand how to incorporate the consumption of jackfruit into a diabetic diet. The best way to consume the fruit would be when it is mature but not fully ripe. This reduces the sugar content in the fruit. However, there are several other ways in which a person with diabetes can consume a jackfruit and reap the benefits offered by the fruit.

  • The part of the fruit that surrounds the seeds can be consumed as it is. You can also choose to add it to your fruit salad or fruit bowls. A combination of different fruits like dragon fruit, kiwi, pomegranate, papaya, etc can be combined into a healthy fruit bowl.
  • Adding jackfruits to savory salads like olives, carrots, cabbage, garlic, etc should also help keep your body filled with fiber and feel full for a long time.
  • Another way to use this fruit would be in the form of jackfruit atta. Flour can be used to make rotis, idlis, dosas, and even bread. Substituting two tablespoons of wheat flour with jackfruit atta can be very beneficial to the overall health.

Who should not consume jackfruit?

Jackfruits can cause certain reactions when overconsumed or eaten by people who are experiencing some issues. This fruit is known to trigger inflammatory reactions and discomfort among people allergic to birch pollen. Many doctors and dieticians check for allergic reactions before they ask their clients to consume jackfruit. Additionally, people who experience problems with blood coagulation can also avoid eating jackfruit. Another category of people who should avoid eating this fruit would be people just going in for surgeries.

Since jackfruits are known for their high potassium levels, they can also be harmful to people dealing with kidney issues. Anyone with acute kidney failure or kidney disease should not consume jackfruit as it can lead to a potassium build-up in the body that can eventually lead to a condition called hyperkalemia. People with diabetes also need to consume jackfruit in moderation as it has a slightly higher level of natural sugar. Additionally, people with IBS or digestive issues should speak to their doctors before the consumption of this fruit as it can lead to flatulence, bloating, and ingestion if over consumed.

Bottomline

The fruit's natural sugars and fibre may help diabetics control their level of sugar in the blood or reduce their chance of developing diabetes. In moderation, jackfruit could be included in a diabetes diet. The vegetable can be used as a meat substitute and gain benefits. Although diabetics can only eat a restricted number of foods, research on jackfruit and diabetes shows that it has a fantastic taste and delivers great health advantages to diabetics. Always consult a medical professional or a dietitian before adding new foods to your diabetes diet. Also read about is kiwi good for diabetes.

FAQs

What are the side effects of Jackfruit?

Many people have heard about and speak of jackfruit benefits and how the daily consumption of this fruit can help with the management of different conditions and bring about optimal health. However, even certain foods and vegetables that are good might cause certain distress if over-consumed or eaten by people who should not be consuming them. Jackfruits, too, can have certain side effects. It can cause excessive sleepiness and drowsiness. Coincidentally, if jackfruit is combined with sleeping medications or sedatives, it can enhance this feeling even more. If consumed by people with a pollen or latex allergy, it can cause a bad reaction. This fruit is also high in potassium which can cause trouble for people with chronic kidney disease. These are the side effects of jackfruit – which is why some caution needs to be exercised.

Does jackfruit reduce blood sugar?

To check if jackfruit for diabetes is good or bad, we will have to check its reactions to the blood sugar levels. Since it is high in protein, this fruit can prevent blood sugar levels from spiking. This can be beneficial for a person with type 2 diabetes. The jackfruit glycemic index ranges between 50-60 – the middle range. However, it is high in fiber and therefore, a small amount or some pieces of this fruit may not result in a very high spike in blood sugars.

Does jackfruit raise blood sugar?

Jackfruits are high in fiber, and protein, and have a glycemic index of about 50-60. It is also known to have a decent amount of carbs and natural sugar. However, the overall blood sugar levels may not drastically rise upon its consumption. Since it is loaded with other beneficial nutrients as well, having a jackfruit occasionally and moderately might prove to be more advantageous.

Is jackfruit high in carbohydrates?

One cup of sliced jackfruit will have 

Calories -157

Fat – 2 grams

Carbs – 38 grams

For a person with diabetes, especially type 1 diabetes, this amount of carbs can be slightly high. Having a few slices/pieces of jackfruit would be better than having a cup of jackfruit.

How can diabetics use jackfruit powder?

Jackfruit powder can be converted into jackfruit atta as we can combine it with the daily whole wheat flour. Making diabetes-friendly rotis by mixing it into flour would lower the overall GI of the food. Additionally, one can also use this powder and add one spoon of it to the dosa or idli batter this will help in reducing its sugar load. One can even choose to add jackfruit powder in rasam, buttermilk, chaas, etc. Using the powder in other, very common, Indian recipes like Upma would also be a good idea.

References

  • https://www.healthline.com/nutrition/jackfruit-benefits-for-diabetes

Disclaimer

This website's content is provided only for educational reasons and is not meant to be a replacement for professional medical advice. Due to individual differences, the reader should contact their physician to decide whether the material is applicable to their case.