Is Jackfruit Good For Diabetes? Raw vs Ripe, GI & How Much to Eat

By Asfia Fatima, Chief Dietitian at Clearcals | Medically Reviewed | Updated May 2025

TLDR

• Raw/unripe jackfruit (kathal) has a glycemic index of 40–50 and a glycemic load of just 4 per 100g — an excellent choice for people with diabetes.
• Ripe jackfruit has a GI of 63 and a glycemic load of 14 per 100g — safe only in small portions of 50–75g.
• Jackfruit seeds are high in protein with a low GI — a beneficial addition for diabetics.
• The form of jackfruit matters enormously. Raw kathal ki sabzi is far better for blood sugar than sweet ripe jackfruit eaten as a fruit.

Jackfruit and Diabetes: The Answer Depends on Ripeness

This is the most important thing to understand about jackfruit and diabetes — and most articles get it wrong by treating jackfruit as a single food.

Raw jackfruit (kathal) and ripe jackfruit are nutritionally very different:

Raw jackfruit has a low GI of 40–50, a high fibre content, and very few natural sugars. It behaves more like a vegetable than a fruit when consumed as sabzi or in a curry. For people with diabetes, raw jackfruit is not just safe — it may actively help manage blood sugar.

Ripe jackfruit, on the other hand, is sweet and high in natural sugars (around 14 g carbs per 100g), giving it a GI of 63 and a glycemic load of 14 per 100g. This puts it in the medium-to-high zone, and a 100g serving is enough to cause a noticeable blood sugar rise. It can still be included in a diabetic diet, but only in small portions (50–75g) and not daily.

Jackfruit Nutrition Facts

Raw jackfruit's sugar content is minimal — most of its carbohydrates come from complex starches and fibre, which digest slowly.

Glycemic Index and Glycemic Load of Jackfruit

The table makes the practical guidance clear. Raw jackfruit is safe at 100g. Ripe jackfruit is safe only in a 50g portion. Jackfruit seeds — often overlooked — have a surprisingly low GI and are excellent for diabetics.

Raw Jackfruit (Kathal) for Diabetes — The Best Form to Eat

Raw jackfruit is increasingly being studied as a functional food for blood sugar management. Here's why:

Low glycemic response: The complex carbohydrates and dietary fibre in raw jackfruit slow the breakdown of starch into glucose, resulting in a gradual blood sugar rise.

Flavonoids and polyphenols: Raw jackfruit contains bioactive compounds, including flavonoids and quercetin, which have demonstrated blood glucose-lowering effects in research.

Used in Indian cooking: Kathal ki sabzi is a staple in North Indian cuisine. Cooked as a dry sabzi or curry with minimal oil and spices, it provides a filling, low-GI main dish. This is the best way for diabetics to consume jackfruit.

Jackfruit Seeds — Often Ignored, Very Useful for Diabetics

Jackfruit seeds are high in protein (7g per 100g), resistant starch, and dietary fibre, with a GI estimated between 35–40. They are one of the most diabetes-friendly parts of the whole jackfruit.

Seeds can be:

• Boiled and eaten as a snack (low GL, filling)
• Roasted and eaten instead of chips or crackers
• Ground into flour and used in rotis for a lower-GI alternative to wheat flour If you typically discard jackfruit seeds, this is worth reconsidering — particularly if you are managing blood sugar.

What Does the Research Say?

A study published in the International Journal of Food Sciences and Nutrition found that eating jackfruit improved blood glucose levels in subjects with mild glucose intolerance. The study noted that a diet supplemented with jackfruit was associated with improved glycaemic control.

Research published in PLOS ONE found that jackfruit flour used in porridge resulted in significantly lower postprandial blood glucose compared to conventional wheat porridge in people with type 2 diabetes.

A study on the flavonoids in jackfruit found that compounds like quercetin suppress the α-glucosidase enzyme, one of the key enzymes responsible for breaking down dietary starch into glucose in the intestine. This is the same mechanism targeted by some oral diabetic medications. 

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. 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.

2. 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).

How Much Can a Diabetic Eat Per Day?

Track your jackfruit meals and full nutrition with the Hint app. Download on the App Store | Get it on Google Play

What to Avoid

• Large portions of ripe jackfruit — more than 75g at a sitting can cause a noticeable blood sugar rise
• Canned jackfruit in syrup — the added sugar dramatically raises the GL; avoid entirely
• Jackfruit chips and snacks — deep-fried and often salted or sweetened
• Jackfruit-flavoured juices and drinks — these are high in added sugars

For a complete guide to what to eat and avoid with diabetes, read our Diabetes Diet Guide.

Frequently Asked Questions

1. Is jackfruit (kathal) good for diabetes? Raw jackfruit (kathal) is excellent for diabetes — it has a low GI of 40–50 and a glycemic load of just 4–5 per 100g. Ripe jackfruit is safe only in small portions (50–75g) due to its higher natural sugar content and GI of 63.

2. Can a diabetic eat ripe jackfruit? Yes, in small portions. A 50–75g serving of ripe jackfruit has a glycemic load of 7, which is in the low range. Do not eat it alongside other high-carb foods, and limit consumption to 2–3 times per week.

3. What is the glycemic index of jackfruit? Raw/unripe jackfruit: GI 40–50 (low). Ripe jackfruit: GI 63 (medium). The GI varies significantly based on ripeness — this distinction is the most important factor for diabetics.

4. Is Kathal ki sabzi good for sugar patients? Yes. Kathal ki sabzi made with raw jackfruit is one of the best vegetable dishes for people with diabetes. Its low GI, high fibre, and flavonoid content make it a valuable part of a diabetic diet. Use minimal oil and avoid added sugar in the recipe.

5. Can diabetics eat jackfruit seeds? Yes — jackfruit seeds are highly recommended for diabetics. They are high in protein (7g/100g), have a low estimated GI of 35–40, and are high in resistant starch. Boiled jackfruit seeds are a particularly good snack option.

6. Does jackfruit increase blood sugar? Raw jackfruit does not significantly raise blood sugar at a 100–150g serving. Ripe jackfruit can raise blood sugar if eaten in large amounts (more than 75–100g). The form and portion size are the determining factors.

Download the Hint App

Managing diabetes through food choices is easier with the right tools. The Hint app provides personalised Indian diabetic diet plans, calorie tracking, and access to registered dietitians.

Download on the App Store | Get it on Google Play

Garmin users: Buy a Garmin watch and get Hint Premium free for 1 month (worth ₹1,999) — including unlimited dietitian consultations.

Apple Watch users: Buy an Apple Watch and get Hint Pro free — including personalised meal plans and 300+ guided workouts.

About the Author

Asfia Fatima is the Chief Dietitian at Clearcals, with a Master's Degree in Dietetics and Clinical Nutrition and over a decade of experience in clinical nutrition and lifestyle management.

She specializes in evidence-based diet planning for weight loss, diabetes, and metabolic health.

At Clearcals, she leads the nutrition strategy behind the Hint app, helping users achieve their goals with science-backed guidance.

🔗 Connect with Asfia on LinkedIn

Also Read: Diabetes & Food Guide

• Is Coconut Water Good For Diabetes?
• Is Papaya Good For Diabetes?
• Is Curd Good For Diabetes?
• Is Beetroot Good For Diabetes?
• Is Pomegranate Good For Diabetes?
• Is Sweet Potato Good For Diabetes?
• Is Orange Good For Diabetes?
• Is Guava Good For Diabetes?
• Complete Diabetes Diet Guide

References

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2. Swami SB, Thakor NJ, Haldankar PM, Kalse SB. Jackfruit and its many functional components as related to human health: A review. Compr Rev Food Sci Food Saf. 2012;11(6):565–576. ↗
3. Kuravil CJ, et al. Effect of jackfruit flour on postprandial blood glucose level in type 2 diabetes subjects. PLOS ONE. 2021. ↗
4. Fernando MR, Wickramasinghe SM, Thabrew MI, Ariyananda PL. A preliminary investigation of the possible hypoglycaemic activity of some medicinal plants of Sri Lanka. J Ethnopharmacol. 1990;30(2):159–162. ↗
5. Roy SK, Sinah NK. Jackfruit. In: Handbook of Fruit Science and Technology. Marcel Dekker Inc., New York. 1996:p.393–394.