Is Jackfruit Good For Diabetes?

TLDR

• Jackfruit is a good source of antioxidants and is rich in dietary fiber which helps in digestion.
• Jackfruit contains a high amount of sugar i.e. more than 2 teaspoons in 100 grams.
• The glycemic index of jackfruit is 63. This medium-range GI of jackfruit could be due to its high fiber content.
• The benefits of jackfruit for individuals depend on how it is prepared and its portion size.

Jackfruit, a tropical fruit native to South Asia, is known for its unique flavor and versatility in cooking.

In addition to its delicious taste, jackfruit has many health benefits and has also been touted as a possible aid for individuals with diabetes.

But is this true? Let's explore the evidence.

Calories in Jackfruit

One small cup (100 grams) of jackfruit contains 68 kcal. 82% of these calories are from carbohydrates, 16% are from protein, and 2% are from fat. It is a good source of dietary fiber, copper, vitamin B6, biotin, and an excellent source of vitamin D.

Jackfruit sugar content

Jack fruit is a high-sugar fruit. 100 g of jackfruit contains around 12.2 grams of sugar, which is about more than 2 teaspoons of sugar. 

By looking at just the sugar content, it may appear that for all individuals with diabetes eating jackfruit can contribute to high blood sugar levels. 

However, diabetic individuals need not completely avoid jackfruit as it has a medium glycemic index and high fiber content.

Jackfruit glycemic Index

The glycemic index (GI) measures how quickly food raises blood glucose levels. Jackfruit has a medium glycemic index of 63, which means it can moderately increase blood sugar levels¹.

This medium glycemic index could be due to the high fiber content in Jackfruit. 100 grams of jackfruit has 3.6 grams of dietary fiber, about 12% of the recommended daily allowance of dietary fiber.

Such high fiber can help slow the absorption of glucose and improve blood sugar control. 

Other benefits of jackfruit

1. High in antioxidants

Jackfruit is a good source of antioxidants including vitamin C and other nutrients that may be beneficial for individuals with diabetes for maintaining healthy blood vessels and protecting against oxidative stress. 

2. Rich in B vitamins

Moreover, it is one of the rare fruits that is rich in the B-complex group of vitamins and contains very good amounts of vitamin B6 (pyridoxine), niacin, riboflavin, and folic acid².

3. Good source of vitamin A

It is also a good source of vitamin A, which is important for maintaining healthy eyesight and immune function. It is well known for its antibacterial, antifungal, antidiabetic, anti-inflammatory, and antioxidant activities².

4. Helps control blood pressure

Additionally, jackfruit is a good source of potassium, which is important for maintaining healthy blood pressure².

5. Aids in digestion

The dietary fiber present in jackfruit makes it a good bulk laxative. High fiber content also maintains smooth bowel movements and prevents constipation².

6. Helps in weight loss

Jackfruit is also low in calories and fat, making it a good choice for people who are trying to manage their weight.

Jackfruit for diabetes 

Several animal studies have suggested that jackfruit may have potential benefits for individuals with diabetes. 

According to a study in rats with gestational diabetes, it was found that beta-carotene epoxide in jackfruit seeds has the potential to reduce blood sugar levels by inducing insulin secretion³.

Another study, published in the Scientific World Journal, found that jackfruit leaf extract was able to reduce blood sugar levels and improve insulin sensitivity in obese mice with type 2 diabetes⁴.

In a recent clinical study with type 2 diabetes patients, it was found that unripe green jackfruit flour helps in lowering blood sugar by replacing an equal volume of wheat or rice flour in daily meals⁵.

However, it's important to note that these studies were conducted using jackfruit seeds, leaf extracts, and unripe jackfruit flour, respectively. 

So it's not clear if the same effects would be seen in all individuals with diabetes by eating ripe jackfruit. 

In addition, despite its potential benefits, it's important to remember that jackfruit should not be used as a sole treatment for diabetes. 

Managing diabetes requires a combination of lifestyle changes, such as eating a healthy diet, getting regular exercise, and taking medications as prescribed. 

Ways to incorporate jackfruit into a diabetes diet plan

While incorporating jackfruit into your diet may have some potential benefits, it should not be relied upon as the only method of managing diabetes.

Here are some jackfruit recipes available on the Hint app. Include them in your diet and improve your blood glucose levels.

1. Jack fruit tamarind curry

One small cup (100 grams) of jackfruit tamarind curry contains 152 kcal. 57% of these calories are from carbohydrates, 9% are from protein, and 34% are from fat. It is a good source of dietary fiber, potassium, magnesium, copper, manganese, thiamin, vitamin E, biotin, and an excellent source of vitamin D.

We recommend individuals with diabetes avoid this recipe due to its high sugar content of 16.2 grams per serving of one small cup.

2. Jackfruit chickpea stir fry

One small cup (100 grams) of jackfruit chickpea stir fry contains 166 kcal. 45% of these calories are from carbohydrates, 15% are from protein, and 40% are from fat. Jackfruit chickpea stir fry is a good source of protein, potassium, phosphorus, magnesium, copper, thiamine, vitamin B6, and vitamin E, and an excellent source of dietary fiber, vitamin D, manganese, and folate. It helps boost immunity and aids digestion. Individuals with diabetes can eat this recipe without any concerns.

3. Raw Jackfruit Stir Fry

One small cup (100 grams) of raw jackfruit stir fry contains 113 kcal. 44% of these calories are from carbohydrates, 9% are from protein, and 47% are from fat. Raw jackfruit stir fry is a good source of potassium, vitamin C, magnesium, and biotin, and an excellent source of dietary fiber and vitamin D. Individuals with diabetes can eat this recipe in moderation (not more than 1 small cup).

Conclusion

In conclusion, while there is some evidence to suggest that jackfruit seeds, leaf extract, and unripe jackfruit flour may have potential benefits for individuals with diabetes, more research is needed to determine its effectiveness. 

While incorporating jackfruit into your diet may have some potential benefits, it's important to remember that managing diabetes requires a combination of lifestyle changes and medications.

The benefits of jackfruit for diabetes depend on how much you eat and how it is prepared. 

Jackfruit can be a high-calorie food when it is cooked with added sugar or fat, and consuming too much of it can contribute to weight gain, which can worsen diabetes. 

It's also important to consider the other foods you are eating with jackfruit and the portion size.

For better control of your diet, use the Hint app to change your lifestyle by improving your eating habits and physical activity levels.

If you are looking for guidance in following a diabetic diet, download the HINT app and subscribe to the instant diabetic diet plan. It helps you control your blood glucose levels and reduces your HbA1c in a few months.

References

1. Premanath, M., Gowdappa, H. B., Mahesh, M., Babu, M. S., A study of the glycemic index of ten Indian fruits by an alternate approach: E-International Scientific Research Journal 2011 Vol.3 No.1 pp.11-18 ref.10.

2. Ranasinghe RASN, Maduwanthi SDT, Marapana RAUJ. Nutritional and Health Benefits of Jackfruit (Artocarpus heterophyllus Lam.): A Review. Int J Food Sci. 2019 Jan 6;2019:4327183. 

3. Dwitiyanti D, Rachmania RA, Efendi K, Septiani R, Jihadudin P. In Vivo Activities and Silico Study of Jackfruit Seeds (Artocarpus heterophyllus Lam.) on the Reduction of Blood Sugar Levels of Gestational Diabetes Rate Induced by Streptozotocin. Open Access Maced J Med Sci. 2019 Nov 14;7(22):3819-3826. 

4. Omar HS, El-Beshbishy HA, Moussa Z, Taha KF, Singab AN. Antioxidant activity of Artocarpus heterophyllus Lam. (Jack Fruit) leaf extract remarkable attenuations of hyperglycemia and hyperlipidemia in streptozotocin-diabetic rats. ScientificWorldJournal. 2011 Apr 5;11:788-800.

5. Rao, A.G., Naik, K.S., Unnikrishnan, A.G., et al. Efficacy of green jackfruit flour as a medical nutrition therapy replacing rice or wheat in patients with type 2 diabetes mellitus: a randomized, double-blind, placebo-controlled study. Nutr. Diabetes 11, 18 (2021).