Jackfruit, known as katahal in India, is a remarkably unique fruit that originates from South India but is rapidly gaining traction around the globe as a popular meat substitute. This impressive fruit can weigh up to 20 kg (approximately 44 pounds) and is characterized by its tough green exterior and vibrant yellow flesh. The flesh of jackfruit has a subtly sweet flavor and a texture reminiscent of shredded meat, making it an appealing alternative for those following vegetarian or vegan diets.

It's important to note that jackfruit can influence blood sugar levels, which makes it essential for individuals with diabetes to educate themselves about its implications before incorporating it into their meals. In this article, we will delve into the nutritional profile of jackfruit, explore how it interacts with blood sugar levels, and discuss whether it is a viable option for individuals managing diabetes.

Nutrition of Jackfruit

Jackfruit is a powerhouse of vitamins and antioxidants, while also being relatively high in natural sugars. This tropical fruit is not only delicious but also offers a range of health benefits.

A standard serving of jackfruit, approximately 100 grams, provides the following nutritional breakdown:

  • Calories: 95
  • Fat: 0.6 grams
  • Protein: 2.2 grams
  • Carbohydrates: 23.2 grams
  • Fiber: 1.5 grams
  • Vitamin B6: 17% of the Daily Value (DV)
  • Vitamin C: 15% of the DV

This fruit is particularly notable for its high vitamin B6 and vitamin C content. These essential nutrients are crucial for energy metabolism and boosting the immune system, as well as for combating chronic inflammation, which may reduce the risk of developing health issues like heart disease and type 2 diabetes.

When it comes to macronutrients, jackfruit is predominantly composed of carbohydrates. These carbohydrates primarily come from natural sugars, which can lead to an increase in blood sugar levels. Nevertheless, the presence of other vital nutrients and compounds in jackfruit may contribute to a more favorable impact on your blood sugar levels. While jackfruit does contain natural sugars that can elevate blood sugar levels, it also boasts a modest amount of protein and fiber, which can help mitigate spikes in blood sugar.

Potential Benefits for Blood Sugar Management

Jackfruit (Kathal) boasts a moderate glycemic index (GI) ranging between 50 and 60 on a scale of 100. This index serves as a benchmark to assess how quickly a food item can elevate blood sugar levels. For comparison, glucose, or pure sugar, holds a GI of 100, indicating it induces the most rapid spike in blood sugar. To illustrate further, white bread registers a GI of 75. Notably, jackfruit is a good source of both protein and fiber, which play a significant role in its relatively lower GI. These components slow down the digestive process, thereby preventing rapid fluctuations in blood sugar levels.

Moreover, jackfruit possesses a moderate glycemic load (GL), which evaluates the carbohydrate content of a serving in conjunction with its GI, providing a more nuanced perspective on its impact on blood sugar. A GL score of 0–10 is categorized as low; conversely, jackfruit's GL falls within the range of 13–18, indicating a moderate level. A GL of 20 or above is classified as high.

In addition to these properties, jackfruit is packed with flavonoid antioxidants, compounds that several studies suggest may correlate with a reduced risk of chronic illnesses over time. Some research indicates that extracts derived from jackfruit have the potential to lower blood sugar levels; however, it's essential to note that much of this research has primarily involved animal studies and utilized extracts from the leaves and stems of the jackfruit.

There remains a need for further scientific investigation to comprehensively understand the effects of jackfruit on blood sugar levels in humans. With a moderate GI of 50–60 and a GL of 13-18, along with its flavonoid and nutrient content, jackfruit may play a beneficial role in long-term blood sugar regulation.

Moderation is Key

Individuals managing diabetes can indulge in jackfruit (kathal) but should do so in moderation. Given that jackfruit is relatively low in fiber and high in carbohydrates, it's crucial to monitor serving sizes. A recommended portion would be around 1/2 cup (approximately 75 grams), which provides about 18 grams of carbohydrates. This fruit has a medium Glycemic Index (GI), indicating that it won’t cause an immediate spike in blood sugar levels when compared to foods with a higher GI. Additionally, jackfruit is rich in antioxidants, which may assist in regulating blood glucose levels.

Nonetheless, for those following a vegetarian or vegan diet, beans and legumes could serve as an even more advantageous meat substitute, especially for diabetics. Varieties like chickpeas (chana), lentils (masoor), and kidney beans (rajma) typically present a Glycemic Index ranging from 20 to 30, along with higher fiber and protein contents than jackfruit. Thus, while jackfruit can be included in a diabetic-friendly diet in moderation, legumes are a superior alternative due to their lower Glycemic Index and enhanced nutritional profile.

The Bottom Line

Jackfruit, known as kathal in India, is a fascinating fruit that serves as a popular meat alternative in various cuisines. Its texture and flavor make it an appealing option for those seeking plant-based substitutes. While jackfruit can elevate blood sugar levels, it exhibits a moderate Glycemic Index (GI) and Glycemic Load (GL). Additionally, the antioxidants found in jackfruit may support long-term blood sugar regulation, making it a noteworthy addition to one's diet. However, for vegans and vegetarians living with diabetes, legumes such as lentils (masoor) and chickpeas (chana) might be more suitable as they typically present a lower GI compared to jackfruit.

In conclusion, jackfruit is a nutritious option that individuals with diabetes can relish in moderation without compromising their health.