If you put a jackfruit in your fruit bowl, it would probably break it. Weighing in at as much as 100 pounds, jackfruit is the largest tree fruit in the world and a health food wonder.
What is jackfruit?
Jackfruit is an exotic fruit native to South India but grown in other tropical areas of the world as well. It won’t win any beauty contests, as its green or yellowish skin is spiky and dull, and it has a strong smell like bubble gum. Despite these less than flattering qualities, jackfruit is a real winner in the health and culinary arenas.
Jackfruit has a slightly sweet, fruity flavor that is a cross between apples, bananas, and mangoes. At the same time, it has the consistency and texture of shredded meat, and in fact, it is used as a meat substitute in some dishes, especially for those on a plant-based diet. Both the flesh (fruit pods) and seeds of jackfruit are edible and can be used in curries, stews, casseroles, sandwiches, and desserts. It’s an important source of nutrition in tropical areas where people may be food challenged.
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Which nutrients are in jackfruit?
Jackfruit contains many vitamins and minerals as well as fiber, fat, protein, and carbs. Here’s a quick breakdown of content per 1 cup of jackfruit:
- Calories: 155
- Carbs: 40 grams
- Total fat: 0.5 grams
- Fiber: 3 grams
- Protein: 3 grams
- Vitamin C: 18% of RDI (Recommended Dietary Intake)
- Manganese: 16% of RDI
- Magnesium: 15% of RDI
- Copper: 15% of RDI
- Potassium: 14% of RDI
- Riboflavin: 11% of RDI
- Vitamin A: 10% of RDI
What are the health benefits of jackfruit?
If you are prediabetic or diabetic, jackfruit can be your friend. It’s fairly low on the glycemic index, which means it can help prevent spikes in blood sugar levels. The protein in jackfruit also may help prevent rapidly rising blood sugar levels. Among adults who consumed jackfruit extract, they experience a significant improvement in blood sugar levels.
The powerful antioxidants in jackfruit may also help prevent various diseases. For example, vitamin C can help prevent inflammation, which is associated with heart disease, cancer, osteoporosis, asthma, and many other diseases.
Jackfruit also may help in the management of immune health because of its vitamin A and C content. Vitamin C also can enhance skin health as well as possibly slow aging of the skin.
How to enjoy jackfruit
You can enjoy jackfruit raw or cooked. If you want to DIY, then buy jackfruit from a market and prepare for some fun. Use a knife to slice the fruit in half and remove the sticky pods and seeds. If the jackfruit is unripe, it’s best in savory recipes, while riper fruit is good for desserts. If you can’t get your hands on the real thing, you can buy canned jackfruit in many grocery stores or on Amazon.
Jackfruit can be used as a meat alternative because of its texture. It’s great in a stir fry, as an alternative to pulled beef or pulled pork, and in tacos and burritos. You can add the ripe fruit to yogurt, smoothies, cereals, and salads. Check out these recipes for jackfruit sandwiches, a party dip, and dessert.
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Jackfruit is earth-friendly
You can feel good about eating jackfruit because it’s environmentally friendly. The tree is pest-resistant and drought-resistant, so there’s no need for pesticides or artificial irrigation to produce them. In addition, the fruits are enormous, so they are a high-yield crop. They are also a very good source of nourishment, especially in areas of the world where food scarcity is a reality.
Bottom line
Jackfruit is a highly versatile, nutritious addition to your menu. Enjoy the health benefits, the flavor, and the sheer novelty of this exotic fruit. Surprise your friends and family with jackfruit recipes and learn new ways to make this meat alternative and dessert option.
