Last Updated on June 6, 2021 by Dr Sharon Baisil MD
Fruits are a crucial component of a healthy and balanced meal. It is good for a lot of bodily functions. The variety of fruits and their variety of nutrients keep us enriched with what we need for a healthy living.
But what about when you have diabetes? Are fruits to be treated in the same way as blood sugar patients too? Well, not so. Fruits can also be somewhat challenging for a diabetic patient’s health. Many fruits are safe, some safe, and some moderately healthy for the diabetic body.
Today, let us look at the effects of one such fruit – the Jackfruit. This is a unique tropical fruit loved for its sweet flavor and taste. Have you had jackfruit before? Do you like it and are confused if you can have it as a diabetic?
Well, let us get to answer some similar questions like –
- Can diabetic patients eat jackfruit?
- How much sugar is in a jackfruit?
- Is unripe jackfruit good for diabetics?
- What are the side effects of eating jackfruits?
- What is the benefit of eating jackfruit?
And so on.
Today’s discussion will certainly help you with learning about the influence of jackfruit on your diabetic diet. You will learn how to take care of your blood sugar levels properly and manage your overall health.
So let us begin!
Can diabetic patients Eat Jackfruit?
Well, if you do enjoy eating jackfruits, then it is good news. Jackfruits are fine for diabetic consumption when had in moderation, as they are medium glycemic index foods. This means that you can still enjoy this fruit with some rules and restrictions in mind.
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Jackfruits are tasty and sweet and thus, have sugars in them. But what is good about it is that these fruits are rich in fiber.
Fiber is a complex carbohydrate that is not easily digested by the body. The presence of fiber in jackfruit makes it one that is slowly digested in the body.
Due to a slower pace of digestion of this fruit, the sugar absorption in the body also happens at a controlled rate. Hence, the inclusion of jackfruit in your diets will not give rise to sudden spikes in blood sugar levels.
Fiber is also helpful in properly managing the entire metabolic system, which is essential in keeping the blood glucose levels under control and avoids risks.
Many studies also say that including jackfruit in a moderate amount can help in improving your levels of blood sugar in the body. They are a good source of many nutrients like vitamins and minerals that assist in managing the varied functions of the body and overall immunity.
It is a fact to be considered that the carbohydrate levels in this fruit are still too much to neglect entirely. It is hence necessary to have regulated amounts of this fruit only.
You can consult your doctor regarding this issue and ask him for a good quantity suitable for your diabetic health conditions.
Despite the higher carbs, jackfruits have a safe glycemic index. Wondering what that is? Let us tell you about it.
What is the glycemic index of jackfruit?
Glycemic index is an accurate medium o measuring how the food will impact one’s body based on the number of carbohydrates it contains. Glycemic index is measured scientifically and studied to determine diabetic safe foods.
The glycemic index of foods is measured on a scale from 0 to 100. There are groups that these foods are later categorized into. They help to determine if a food is healthy for diabetic consumption or not.
There are three glycemic categories; they are as follows:
| Sl. No. | Glycemic Index categories | Glycemic Index ranges |
| 1. | Low Glycemic Index (safe for diabetics) | 0 to 55 |
| 2. | Medium Glycemic Index (safe when taken in moderate quantities) | 55 to 69 |
| 3. | High Glycemic Index (unsafe for diabetics) | From 70 and above |
The table above represents the three glycemic index groups that food is classified into based on their glycemic index readings.
So now, what is the glycemic index of jackfruit?
The glycemic index of jackfruit varies from 50 to 60. This variation is caused by the level of ripeness of the jackfruit. This comes in the moderate category and thus shows that jackfruits are not very harmful to diabetic patients, if taken in moderation.
It is better to keep the flipsides in mind and not ignore any risks caused by eating large amounts of jackfruit.
Let us get onto discussing more this fruit and its effects on the diabetic body.
How much sugar is in a Jackfruit?
So we know by now that jackfruit has a good amount of sugar to make it moderately safe for diabetics. But what is this amount exactly? Let us find out.
A regular serving of jackfruit, a cup or 151 grams of jackfruit, has around 23 grams of carbohydrates.
This is a moderately high amount, but at the same time, also remember that it consists of both sugars and dietary fiber. Therefore, it is almost a balanced amount.
Although, if you are diabetic and looking for a safe amount for consumption of this fruit, you can resort to half a cup of this fruit. It is a moderately safe amount.
Half a cup of jackfruit is around 75 grams of it, which has almost 18 grams of sugar. This is a safe amount for your diabetic health.
But, it is better not to have jackfruit, even in the safe amount, daily. This can lead to the accumulation of sugars and increase blood sugar levels and bring in complexities.
Is unripe jackfruit good for diabetics?
Jackfruit is a very versatile fruit. It is good for a lot of health issues, and all of its forms are edible. The unripe version of jackfruits is also a common food item.
Want to know what the best part about it is? Well, unripe jackfruits are even better than the ripe ones. They are lower in sugar as they are not still sweetened and also have lower calories.
It is great for diabetic health as it can add lots of fiber to the body and bring in blood sugar level control.
But just like the ripe jackfruit, it is also necessary to include unripe jackfruit in a low to moderate amount. It is good for the body when taken in the right quantities.
Therefore, you should be cautious about its usage and inclusion in the meals.
Raw jackfruits can be prepared with other vegetables to make them even healthier and richer in nutrients.
Make sure you keep an eye on your diabetic sugar levels after its consumption, as it will help you understand and measure any reactions risks it may have on your health.
Speaking of risks, let us have a look at some of the side effects of eating jackfruits.
What are the side effects of eating jackfruits?
In addition to the many benefits, there can also be certain risks of having jackfruits. It can be easily controlled by including only limited and safe amounts.
Following are some of the side effects that eating jackfruits can have:
- If you are allergic to jackfruit, it can lead to many inflammatory reactions and discomforts in the body. There are chances that if you are allergic to birch pollen, you might see reactions to jackfruit as well. Make sure that you consider these factors before resorting to the fruit.
- If you have blood coagulation issues, then the consumption of jackfruit may be harmful as it can lead to increased coagulation in the blood. Besides, due to this reason, it is also advised not to have jackfruit before or after any surgeries.
What is the benefits of eating jackfruit?
There are only some side effects to this fruit, as we discussed above. But there are endless benefits to eating jackfruit. Let us discuss the important health advantages that one can gain by including jackfruit rightly in their diets.
The benefits of eating jackfruit are as follows:
- The fiber in this fruit is very necessary to fulfill the roughage needs of our body. Having the limited 1 cup serving can help you to satisfy you with 1.5g of added roughage.
- The presence of fiber in this is a very beneficial natural laxative that helps to keep away problems like constipation, indigestion issues, and related problems of the intestine, and also promotes better digestion in the body, keeping the entire energy system properly functional.
- Like a sweet and sour fruit, this is also rich in vitamin C that helps boost the body’s immunity and offers extra protection from diseases.
- It has several important antioxidants that assist in preventing the damages caused by the internal free radical cells in our bodies, which can cause severe and chronic issues if not contained.
- Jackfruit can also provide fulfillment to the body’s potassium needs. This can, in turn, keep the blood pressure and cardiovascular health under control.
- The presence of calcium in jackfruit can also help with increasing bone health. It is a good treatment for arthritis and other bone immunity deficiency issues.
- It also has iron that helps keep the body enriched with proper blood supply and prevents conditions like anemia.
- The combination of many minerals in jackfruit also assists in keeping the hormonal functions intact and rightly working.
- It is also said to be good for coughs, colds, asthma, etc.
- Moreover, it can also brighten and improve skin quality.
References
- https://diabetes.diabetesjournals.org/content/69/Supplement_1/719-P.abstract
- https://www.sciencedirect.com/science/article/abs/pii/S0963996911002250
- https://onlinelibrary.wiley.com/doi/full/10.1111/j.1541-4337.2012.00210.x
- https://link.springer.com/article/10.1186/2251-6581-13-11
- http://rjpponline.org/HTML_Papers/Research%20Journal%20of%20Pharmacognosy%20and%20Phytochemistry__PID__2021-13-1-9.html
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3358966/
- https://www.sciencedirect.com/science/article/abs/pii/S0141813018341345
- https://www.scirp.org/html/6-2702769_98953.htm?pagespeed=noscript
- https://www.sciencedirect.com/science/article/abs/pii/S1756464610000575
