Think of a beautiful tropical setting, and fruits like pineapple, mango and jackfruit instantly come to mind. The jackfruit is a treasured fruit with its crowning glory, which instantly transports you to a different world by biting into the fleshy aromatic bulbs.

If you just imagined yourself biting into one of the flavourful buds of the ripe jackfruit, we don’t blame you! That’s how tasty the fruit is. However, if you have diabetes or prediabetes, you may be treading with caution when consuming fruits like jackfruit. 

Wondering, ‘Is jackfruit good for diabetes?’ or ‘What are the benefits of jackfruit for diabetes?’ Let’s find out!

Nutritional Value of Jackfruit

The popularity of jackfruit is not just because of its addictive taste and peculiar flavour but also due to its powerful nutritional value. Whether you prefer to eat the jackfruit raw or ripe, the fruit is sure to give you lots of essential nutrients.

Here’s what the nutritional profile of the jackfruit looks like!

Nutrient	In Raw Jackfruit	In Ripe Jackfruit
Total dietary fibre	7.69 g	3.62 g
Total free sugars	2.02 g	12.21g
Carbohydrate	3.48 g	14.01 g
Protein	1.98 g	2.74 g
Magnesium	26.60 mg	31.84 mg
Potassium	327mg	279 mg

Besides these nutrients, jackfruit is also a good source of vitamins B and C.

Why is the Jackfruit Healthy?

With so many nutrients stocked up in the jackfruit, it goes without saying that the fruit- both raw and ripe, offers several health benefits. Let’s check out some benefits of the jackfruit:

1. May help reduce inflammation in the body

The jackfruit contains vitamin C and plenty of polyphenols (plant chemicals) that are known to lower inflammation in the body. Chronic inflammation gives rise to oxidative stress and the formation of free radicals, which are the primary cause of several chronic diseases.

2. Promotes healthy skin

The free radicals produced due to inflammation can accelerate ageing and affect skin health. However, the antioxidants, vitamin C and fibre in jackfruit can promote collagen production, giving your skin more firmness and a healthy glow.

3. Keeps your heart healthy

Jackfruits are rich in fibre and minerals like potassium, which are good for your heart. Eating jackfruit may help maintain optimum blood pressure levels, while fibre and other polyphenols help maintain normal cholesterol levels. As a result, eating jackfruit can help keep your heart healthy.

4. May help in weight loss

The high dietary fibre and protein content in the jackfruit may be helpful for people who are trying to lose weight. However, it is important to pick the right type of jackfruit and consume it under the guidance of a nutritionist to ensure effective weight loss. This is because ripe jackfruit is high in total free sugars and carbohydrates, which may mean higher calories. 

Jackfruit seeds are rich in fibre (8.63 g), protein (5.79 g) and vitamin B complex, enabling more effective weight loss. (Data taken from IFCT 2017)

5. Boosts digestion

Based on the nutritional value of jackfruit, raw fruit is a good source of fibre, a nutrient known to boost digestion. Jackfruit contains both soluble and insoluble fibre. Eating jackfruit seeds increases fibre intake and is known to boost digestion and gut health.

What is the Glycemic Index of Jackfruit?

To ensure the jackfruit is safe and healthy for people with diabetes, it is important to know its glycemic index (GI)and glycemic load (GL). 

According to a study, the glycemic index of a jackfruit meal (containing ripe jackfruit) was found to be 75. The glycemic load of the jackfruit was considered to be medium. Due to the moderate GI and GL of the jackfruit, it is important to discuss its inclusion in your diabetes diet with your doctor if you have prediabetes or diabetes.

What are the Benefits of Jackfruit for Diabetes?

There are several proclaimed benefits of jackfruit for diabetes, one of which is its anti-diabetic effect. A few animal and human studies highlight the antidiabetic effect of raw jackfruit due to its moderate GI and high fibre content.

An Australian study confirmed that consuming unripe jackfruit can help fight blood sugar levels. However, more studies are required to confirm the benefits of jackfruit for people with diabetes.

The Right Way to Consume Jackfruit for Diabetes

The jackfruit is considered an excellent meat substitute due to its pulled texture that resembles pork and beef. With a strong flavour and aroma, the jackfruit is versatile and can be used in soups, stir-fries, and curries.