Jackfruit Benefits for Diabetes: Are There Any?

Discover the potential benefits of jackfruit for people with diabetes. This unique fruit, commonly used as a meat substitute, is packed with vitamins and antioxidants, but also contains natural sugars that affect blood sugar levels. Learn about jackfruit’s nutritional content, its impact on blood sugar, and how it may help manage diabetes. Although it should be consumed in moderation, jackfruit’s moderate glycemic index and glycemic load, as well as its protein and fiber content, make it a healthy choice for people with diabetes. Explore other meat alternatives for diabetes, such as legumes, and make informed dietary choices to manage your condition effectively. Read on for more information about jackfruit benefits for diabetes.

• Can Jackfruit replace meat?

Jackfruit, a fruit native to South India, is gaining popularity worldwide as a meat substitute. It is a large fruit that can weigh up to 44 pounds (20 kg) and has rough green skin and yellow flesh. Due to its mildly sweet taste and texture that resembles shredded meat, it has become a common meat alternative for vegetarians and vegans.

However, since jackfruit can affect blood sugar levels, people with diabetes need to be aware of its impact before adding it to their diet. This article will examine jackfruit’s nutritional content, how it affects blood sugar levels, and whether it is a suitable choice for people with diabetes.

Jackfruit nutrition

Here are the nutritional values for one cup (150 grams) of jackfruit pieces:

• Calories: 143
• Protein: 2.4 grams
• Fat: 0.5 grams
• Carbohydrates: 36 grams
• Fiber: 2.5 grams
• Sugar: 24 grams
• Vitamin C: 14.7 mg (16% of the Daily Value)
• Potassium: 739 mg (21% of the Daily Value)
• Magnesium: 37 mg (9% of the Daily Value)
• Vitamin B6: 0.3 mg (15% of the Daily Value)

The unique nutritional composition of jackfruit makes it a good source of vitamin B6 and antioxidant vitamin C, which support energy production and immune function while helping prevent chronic inflammation linked to heart disease and type 2 diabetes.

Jackfruit’s high carb content is mostly in the form of natural sugars, causing an impact on blood sugar levels. However, some of the other nutrients and compounds present in jackfruit may positively affect blood sugar levels.

SUMMARY

Jackfruit contains natural sugars, which raise your blood sugar levels. However, it also contains some protein and fiber.

May help manage blood sugar levels

With a medium glycemic index (GI) of 50-60, jackfruit is not considered a high glycemic food.

GI measures how quickly food raises blood sugar levels, with pure sugar having a GI of 100.

Jackfruit’s protein and fiber content helps keep its GI lower than other high-carb fruits.

The medium glycemic load (GL) of jackfruit is also worth noting, with a score of 13-18, which takes into account the number of carbs in a serving and the GI.

Flavonoid antioxidants are found in jackfruit, which some studies suggest can lower the risk of chronic diseases.

Although there are some animal studies indicating the potential of jackfruit extracts to reduce blood sugar levels, more research is needed to determine its effects on humans.

SUMMARY

Overall, jackfruit’s nutritional profile suggests it may help with long-term blood sugar control.

Can be eaten in moderation

If you have diabetes, consuming jackfruit in moderation is recommended due to its low fiber and high carb content that can raise blood sugar levels.

It is essential to choose an appropriate portion size, such as 1/2 cup (75 grams), which contains 18 grams of carbs.

Although it has a medium GI, which means it does not cause a rapid increase in blood sugar compared to high GI foods, it contains antioxidants that may aid in managing blood sugar levels.

However, if you’re a vegetarian or vegan with diabetes, beans and legumes are an even better meat alternative. Legumes, such as chickpeas, lentils, and kidney beans, have a lower GI of 20–30 and contain more fiber and protein than jackfruit.

SUMMARY

For people with diabetes, moderation is advised when consuming jackfruit due to its low fiber and high carb content. An appropriate portion size is 1/2 cup (75 grams), containing 18 grams of carbs. Jackfruit has a medium GI but contains antioxidants that may help in managing blood sugar levels. Nonetheless, beans and legumes are a better meat substitute due to their lower GI, higher fiber and protein content.

Jackfruit Benefits for Diabetes? The bottom line

The nutritional properties of jackfruit make it an excellent meat substitute.

While it can raise your blood sugar levels, its moderate GI and GL are acceptable.

Additionally, the flavonoid antioxidants in jackfruit may help maintain long-term blood sugar control.

However, legumes are a preferable meat alternative for vegans and vegetarians with diabetes, as they have a lower GI than jackfruit.

Despite this, jackfruit is a nutritious food that individuals with diabetes can consume in moderation.

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