A large, green jackfruit hangs from a tree branch with green leaves in the background.

Is jackfruit good for diabetes?

When exploring the relationship between jackfruit and diabetes, it's crucial to understand the unique aspects of both. Jackfruit, a tropical fruit known for its sweet taste and meaty texture, has sparked interest among individuals managing diabetes due to its potential benefits.

Nutritional Profile of Jackfruit

Incorporating jackfruit into your diet can not only add a burst of flavor but also provide you with essential nutrients that support overall health. So, to answer the question, "Is jackfruit good for diabetes?" – the answer is a resounding yes, but it's important to monitor portion sizes and enjoy it in a balanced diet.

Nutrient

Amount

Calories

95

Protein

2.3 g

Fat

0.3 g

Carbohydrates

23.2 g

Fiber

1.5 g

Sugars

19.1 g

Vitamin C

13.8 mg

Vitamin A

110 IU

Potassium

303 mg

Calcium

24 mg

Iron

0.6 mg

Magnesium

29 mg

Phosphorus

36 mg

 

 

 

  • Low in Calories: Jackfruit is relatively low in calories, making it a suitable option for those watching their calorie intake. A 100-gram serving of jackfruit provides approximately 95 calories.

  • Rich in Carbohydrates: Jackfruit is a rich source of carbohydrates, providing about 23.3 grams per 100 grams. These carbohydrates include dietary fiber, which aids in digestion and promotes satiety, and natural sugars, which contribute to its sweet taste.

  • Moderate Protein Content: While not exceptionally high in protein, jackfruit contains a modest amount of protein, with approximately 1.7 grams per 100 grams. Protein is essential for muscle growth, repair, and overall body function.

  • Low in Fat: Jackfruit is very low in fat, with only about 0.3 grams per 100 grams. This makes it a suitable option for those seeking low-fat food choices.

  • High in Fiber: Jackfruit is a good source of dietary fiber, providing about 1.5 grams per 100 grams. Fiber is important for digestive health, helps regulate blood sugar levels, and promotes feelings of fullness.

  • Rich in Vitamins and Minerals: Jackfruit contains various vitamins and minerals, including:

    • Vitamin C: Jackfruit is a good source of vitamin C, an antioxidant that supports immune function and collagen synthesis.

    • Vitamin A: It provides vitamin A, which is essential for vision, skin health, and immune function.

    • Vitamin B6: Jackfruit contains vitamin B6, which is important for metabolism and nervous system function.

    • Potassium: It is relatively high in potassium, an electrolyte that helps regulate blood pressure and fluid balance.

    • Magnesium: Jackfruit provides magnesium, which supports muscle and nerve function.

    • Folate: It contains folate, important for DNA synthesis and cell growth.

    • Iron: Jackfruit offers iron, necessary for oxygen transport in the blood.

  • Antioxidant Properties: Jackfruit contains antioxidants, including flavonoids and phenolic compounds, which help neutralize harmful free radicals in the body and reduce the risk of chronic diseases.

Effects of Jackfruit on Blood Sugar Levels

Jackfruit is a tropical fruit that contains natural sugars, primarily in the form of fructose. While it is relatively high in carbohydrates, it also contains dietary fiber, which can affect its impact on blood sugar levels. Here are some effects of jackfruit on blood sugar levels:

  1. Glycemic Index (GI): The glycemic index (GI) measures how quickly a carbohydrate-containing food raises blood sugar levels. Foods with a high GI (70 or above) cause a rapid increase in blood sugar, while those with a low GI (55 or below) cause a slower, more gradual increase. Jackfruit has been reported to have a moderate GI, meaning it may cause a moderate increase in blood sugar levels.

  2. Fiber Content: Jackfruit contains dietary fiber, which can help slow down the absorption of sugar into the bloodstream. Fiber also promotes satiety and helps regulate bowel movements. The fiber content in jackfruit can help mitigate its impact on blood sugar levels by preventing rapid spikes.

  3. Portion Size: As with any fruit, portion control is key, especially for individuals with diabetes or those monitoring their blood sugar levels. Consuming jackfruit in moderation and being mindful of portion sizes can help prevent excessive spikes in blood sugar levels.

  4. Combined with Other Foods: Pairing jackfruit with foods high in protein, healthy fats, or additional fiber can further help stabilize blood sugar levels. For example, adding nuts or seeds to a jackfruit salad can slow down the digestion process and reduce the glycemic impact.

  5. Individual Response: It's important to note that individual responses to jackfruit can vary. While some people may experience a significant increase in blood sugar levels after consuming jackfruit, others may not experience as pronounced of an effect. Monitoring blood sugar levels and paying attention to how your body responds to jackfruit can help determine its suitability for your diet.

How to Incorporate Jackfruit into a Diabetic Diet

  1. Control Portion Sizes: While jackfruit can be a healthy addition to a diabetic diet, it's important to control portion sizes to manage carbohydrate intake and prevent spikes in blood sugar levels. Stick to recommended serving sizes, typically around 1/2 to 1 cup of fresh jackfruit.

  2. Pair with Protein and Fiber: Balance the natural sugars in jackfruit by pairing it with foods high in protein and fiber. This can help slow down the absorption of sugar into the bloodstream and prevent rapid spikes in blood sugar levels. For example, enjoy jackfruit alongside a serving of Greek yogurt or cottage cheese, which are high in protein, or add it to a salad with leafy greens and chickpeas for extra fiber.

  3. Choose Fresh or Frozen: Opt for fresh or frozen jackfruit over canned versions whenever possible. Fresh jackfruit is ideal for maximum flavor and nutritional benefits, while frozen jackfruit can be convenient and easy to store. Avoid canned jackfruit packed in syrup, as it often contains added sugars that can raise blood sugar levels.

  4. Incorporate into Recipes: Get creative with how you use jackfruit in recipes. Jackfruit has a unique texture and mild flavor that makes it versatile for both sweet and savory dishes. Use it as a meat substitute in vegetarian or vegan recipes, such as jackfruit tacos or barbecue jackfruit sandwiches. You can also blend it into smoothies or fruit salads for a refreshing treat.

  5. Be Mindful of Total Carbohydrates: While jackfruit is relatively low in fat and calories, it's important to consider its carbohydrate content when planning meals. Monitor your total carbohydrate intake throughout the day and adjust portion sizes accordingly to fit within your carbohydrate goals.

  6. Check Blood Sugar Levels: After incorporating jackfruit into your diet, monitor your blood sugar levels closely to observe how your body responds. Everyone's blood sugar response to foods can vary, so it's essential to pay attention to how jackfruit affects your individual blood sugar levels.

  7. Consult with a Healthcare Professional: If you have diabetes or other health concerns, consult with a registered dietitian or healthcare professional for personalized dietary advice. They can help you create a balanced meal plan that includes jackfruit while managing your blood sugar levels effectively.

Bottom Line

After looking at all the information, it's clear that including jackfruit in the diet of people with diabetes can be really helpful. Jackfruit is packed with fiber, vitamins, and minerals, which can bring lots of health benefits for controlling sugar levels. Some research studies show that eating jackfruit can have a positive influence on managing blood sugar. So, it's a good choice for people with diabetes who want to try new foods.

Even though some people worry about the natural sugars in jackfruit, it seems like it's fine for blood sugar as long as you eat it in moderation. This tasty fruit can add a bit of joy to a diabetic diet, offering a sweet treat that's good for health. So, the answer to "Is jackfruit good for diabetes?" is yes, as long as you watch your portion sizes. By including jackfruit in your well-planned diabetic meals, you can enjoy its unique flavor and maybe get some extra health benefits. Just remember that eating the right amount of jackfruit is crucial to control your blood sugar levels effectively.

Back to blog