Jackfruit, a tropical fruit with a spiky exterior and a sweet, juicy interior, is a staple in the coastal states of West Bengal, Kerala, Tamil Nadu, and Karnataka in India. Although it disappeared from the Indian market for a few years as people were unaware of its nutritional benefits, it has recently regained popularity due to its nutritional value and versatile use in sweet and savoury dishes. Jackfruit is delicious and an excellent source of essential nutrients, such as vitamin C and potassium. In addition, it has been used in traditional medicine for its various health benefits.
Not only is jackfruit a tasty and nutritious fruit, but it’s also causing a stir in the weight loss community. Some of the nutrients found in jackfruit, like fibre, could help shed those extra pounds. Plus, it’s low in calories, which makes it a fantastic food choice for weight loss. Not to mention, it’s packed with essential vitamins and minerals, making jackfruit an excellent addition to any healthy diet aimed at losing weight. The following sections explore the science behind jackfruit’s potential role in weight loss and how it can help you achieve your weight loss goals.
Nutritional Properties of Jackfruit
As per USDA, one hundred grams of raw jackfruit contains the following nutrients.
- Water: 73.5g
- Energy: 95kcal
- Protein: 1.72g
- Fat: 0.64g
- Carbohydrate: 23.2g
- Fibre: 1.5g
- Sugar: 19.1g
- Calcium: 24mg
- Vitamin C: 13.7mg
- Potassium: 448mg
- Lutein + Zeaxanthin: 157µg
- Beta Carotene: 61µg
Jackfruit for Weight Loss: How Does it Help?
High Water Content
Jackfruit has a considerably high amount of water, with one hundred grams of jackfruit containing 73.5 grams of water. The high water content of jackfruit can aid in weight loss in several ways.
Research shows that foods with high water content can increase satiety, as they have lower energy density. Energy density refers to the amount of energy (usually measured in calories) per unit of food or beverage, typically per gram or serving size. It means foods with low energy density make you full without fewer calorie consumption. Thus, consuming jackfruit, which has a high water content, can keep your calorie intake in check while keeping you satiated.
Water is an essential metabolism component and is involved in various metabolic processes. Therefore, consuming foods with high water content, such as jackfruit, can support your metabolism, further aiding weight loss. Proper hydration is also essential for optimal digestion, which can help prevent bloating and constipation, which can hinder weight loss efforts. Additionally, water-rich foods can help regulate body temperature, which is vital for optimal body functioning. This is especially important during exercise, a crucial component of any weight loss plan.
Low Fat
Jackfruit contains a negligible amount of fat. The low-fat content in jackfruit is one of the reasons it can aid in weight loss. Fat is a high-calorie macronutrient, meaning every serving offers more calories. Therefore, consuming high amounts of fat can lead to weight gain as the excess calories are stored as fat. However, when we consume foods with low-fat content, we are consuming fewer calories. Therefore, it can create a calorie deficit, leading to weight loss.
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Foods containing fibre and low in fat, including jackfruit, can increase satiety and decrease overall calorie intake. Hence, the low-fat content in jackfruit makes it beneficial for weight loss.
Fewer Calories
The low-calorie content of jackfruit is one of the main reasons it can contribute to weight loss. As per research, consuming fewer calories than you burn is the fundamental principle behind weight loss. Hence, incorporating low-calorie foods such as jackfruit into your diet can make weight loss easier.
Jackfruit is low in calories but contains fibre, which can help you feel full for extended periods, reducing your overall calorie intake. Fibre slows digestion and absorption, making you feel satiated and less likely to overeat or snack on unhealthy foods. It can result in reduced calorie intake, leading to weight loss.
Furthermore, low-calorie foods such as jackfruit are also nutrient-dense. It provides essential vitamins and minerals that support overall health. Consuming a balanced diet with nutrient-dense foods can help you stay healthy and lose weight.
High Potassium
Potassium is an essential nutrient that may aid in weight loss. As per the Centres for Disease Control and Prevention (CDC), potassium helps regulate fluid balance in the body, preventing water retention and bloating. Additionally, potassium may help regulate blood sugar levels. As a result, it can help reduce cravings for sugary foods and promote a healthy weight.
Summary
Jackfruit is a low-calorie fruit that can contribute to weight loss due to its high water, fibre, and low-fat content. It contains 73.5 grams of water per 100 grams, which can increase satiety and support metabolism. Jackfruit has little fat, and low-fat foods can increase satiety and decrease overall calorie intake. Jackfruit’s low-calorie and trace fibre content make it an ideal food for weight loss. Furthermore, Jackfruit is high in potassium, which regulates fluid balance and blood sugar levels, making it easier to maintain a healthy weight.
Other Health Benefits of Jackfruit Consumption
Besides its weight-loss attributes, jackfruit also offers various advantages for overall health. It contains essential nutrients that provide several health benefits. Below are some of the benefits of jackfruit consumption other than weight loss:
Rich in Antioxidants
Jackfruit is a good source of antioxidants. Several studies show antioxidants help protect the body against oxidative stress caused by free radicals. Furthermore, antioxidants are essential to prevent cell damage, which can lead to several chronic diseases such as cancer, diabetes, and heart disease. Regarding antioxidants in jackfruit, the high Vitamin C and Beta Carotene content act as antioxidants in the body.
Boosts Immunity
Jackfruit is a fantastic source of vitamin C, with one hundred grams of jackfruit offering 13.7mg of vitamin C. As per research, vitamin C helps boost the immune system. In addition, it helps produce white blood cells that help fight against infections and diseases. Furthermore, vitamin C is an antioxidant that protects cells from damage and helps with iron absorption.
Aids Digestion
Although jackfruit is not one of the best sources of fibre, it contains some fibre. Fibre is good for digestive health. It helps promote regular bowel movements and prevents constipation. It also feeds the good gut bacteria, which helps to improve overall digestive health.
Supports Heart Health
Jackfruit is an excellent potassium source, which helps regulate blood pressure and prevent heart disease. Research shows that potassium helps to relax blood vessels, which reduces the strain on the heart. Furthermore, the antioxidants present in jackfruit can help prevent cholesterol oxidation in the arteries, reducing the risk of atherosclerosis.
Improves Skin Health
The antioxidants in jackfruit, particularly vitamin C, help to protect the skin against free radicals. In addition, vitamin C is also vital for collagen production, helping keep the skin firm and elastic. Moreover, jackfruit’s hydrating properties can help improve skin texture and prevent dryness.
Summary
Jackfruit offers numerous health benefits besides weight loss, such as being rich in antioxidants, boosting immunity, aiding digestion, supporting heart health, and improving skin health. In addition, it is a good source of vitamin C, potassium, and fibre, which provide several advantages for overall health.
Jackfruit Preparation
Jackfruit’s sticky sap makes it difficult to peel. Before cutting open your fruit, rub your hands and knife with cooking oil to prevent it from gumming up, removing the tough membrane layers from the fleshy portion (‘bulbs’). The fleshy part can be cooked or eaten raw.
The texture of jackfruit when it is unripe (green) is strikingly similar to that of chicken. Therefore, vegetarians consume it as an alternative to meat. You should consume jackfruit before it is fully mature or the rind starts smelling. You can separate the meaty flesh from the peel by cutting it into bits and boiling them in salted water until soft. The seeds can be roasted or boiled like chestnuts.
Jackfruit Recipes for Weight-Loss
Jackfruit Salad
Serving Size: 2
Preparation Time: 15 minutes
Ingredients
- Diced Ripe Jackfruit: 1 cup
- Chopped Cucumber: 1 cup
- Chopped Tomato: 1 cup
- Chopped Onion: ½ cup
- Lemon juice: 1tbsp
- Salt: to taste
- Black pepper: ¼tsp
Preparation Method
- Add chopped jackfruit, cucumber, tomato, and onion in a bowl.
- Add some salt, lemon juice, and black pepper to the bowl and mix well.
- Serve chilled.
Jackfruit Smoothie
Serving Size: 1
Preparation Time: 10 minutes
Ingredients
- Chopped Ripe Jackfruit: 1 cup, chopped
- Sliced Banana: 1 small
- Yoghurt: ½cup
- Honey: 1 tsp (optional)
- Ice cubes: 3-4
Preparation Method
- Add chopped jackfruit, sliced banana, yoghurt, honey (if using), and ice cubes to a blender.
- Blend until smooth and creamy.
- Pour the smoothie into a glass and serve immediately.
Note: For nutrition and flavour, add other fruits like strawberries or blueberries to this smoothie.
Precautions
While jackfruit can be a healthy addition to a weight-loss diet, there are a few precautions to remember.
One must keep portion sizes in check because overconsumption can lead to an excess calorie and sugar intake. Therefore, it can hamper the weight loss process. Also, individuals with latex allergies should avoid consuming jackfruit as it contains natural latex. Also, since jackfruit has a moderate glycemic index, people with diabetes should exercise caution.
While jackfruit can be a healthy and nutrient-dense food, it should not be relied upon as the sole source of nutrition for weight loss, and a balanced and varied diet should be followed to ensure adequate nutrient intake.
HealthifyMe Suggestion
How about trying a refreshing jackfruit shake this summer? Simply slice and mix fresh ripe, deseeded jackfruit, coconut milk, and chopped mango or banana in a blender for a few minutes until smooth. Pour the mixture into a glass. Add ice and water as desired, and garnish with chia seeds and ripe jackfruit pieces. Enjoy this delicious and healthy drink!
The Final Word
Jackfruit is a tropical fruit that is not only delicious but also nutritious. It contains essential nutrients, such as vitamin C and potassium, making it an excellent addition to a healthy diet. Jackfruit is also gaining popularity for its potential weight loss benefits, thanks to its high water content, low-fat content, and low-calorie count. It contains fibre, which helps increase satiety and decrease overall calorie intake, leading to weight loss.
While jack fruits aid weight loss, consuming a balanced diet with nutrient-dense foods and maintaining an active lifestyle is crucial to achieving healthy weight loss. Jackfruit is safe for people with diabetes in moderation, but those with nut allergies should be cautious, as its seeds may cause an allergic reaction. In addition, while jackfruit is considered safe to consume, excessive consumption may lead to digestive issues, such as bloating and diarrhoea.
Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.
Frequently Asked Questions
Q: What is jackfruit?
A: Jackfruit is a tropical fruit with a spiky exterior and a sweet, juicy interior that is a staple in the coastal states of West Bengal, Kerala, Tamil Nadu, and Karnataka in India. It is a versatile fruit that one can use in both sweet and savoury dishes. In addition, it is known for its nutritional value, being an excellent source of essential nutrients such as vitamins and potassium.
Q: How many calories does jackfruit have?
A: One hundred grams of raw jackfruit contains approximately 95 calories. However, the exact calorie content can vary depending on the ripeness of the fruit.
Q: Is jackfruit low in fat?
A: Yes, jackfruit is generally considered to be low in fat. One hundred grams of raw jackfruit contains only about 0.64 grams of fat. However, the fat content may increase if jackfruit is prepared with added oils or fats.
Q: Is jackfruit a good source of fibre?
A: Although jackfruit is not an excellent source of fibre, it contains some amount of fibre. One hundred grams of raw jackfruit contains 1.5 grams of fibre.
Q: Can jackfruit help with weight loss?
A: Yes, jackfruit can help with weight loss. It is low in calories, contains fibre, and a high amount of water, which can help increase satiety and support metabolism. In addition, the low-fat content of jackfruit is another factor that makes it beneficial for weight loss.
Q: What nutrients are found in jackfruit?
A: The critical nutrients found in jackfruit include water, carbohydrate, fibre, vitamin C, potassium, lutein + zeaxanthin, and beta-carotene.
Q: How can I incorporate jackfruit into my diet?
A: There are many ways to incorporate jackfruit into your diet, such as adding it to smoothies or salads or making various curries or desserts.
Q: Is jackfruit safe for people with diabetes?
A: People with diabetes may consume jackfruit in moderation. Jackfruit has a moderate glycemic index which can hamper blood sugar control if consumed excessively. To identify the right serving size and frequency of jackfruit consumption, speak with a healthcare practitioner.
Q: Is jackfruit safe for people with nut allergies?
A: Since jackfruit is neither a nut nor linked to any nuts, it is typically considered safe for persons with nut allergies. If jackfruit is processed in facilities that also handle nuts, it is crucial to be cautious about cross-contamination. healthcare professional can help determine if you can consume jackfruit or refrain from consuming it.
Q: Are there any side effects of consuming jackfruit?
A: Although jackfruit has no significant side effects, it may have an allergic reaction. It is especially true for people allergic to birch pollen or latex.
Research Sources
1. The U S Department of Agriculture
https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients
2. Barbara J Rolls, Elizabeth A Bell, Michelle L Thorwart, Water incorporated into a food but not served with a food decreases energy intake in lean women, The American Journal of Clinical Nutrition, Volume 70, Issue 4, October 1999, Pages 448–455, https://doi.org/10.1093/ajcn/70.4.448
https://academic.oup.com/ajcn/article/70/4/448/4729058
3. Erlanson-Albertsson C. Fat-Rich Food Palatability and Appetite Regulation. In: Montmayeur JP, le Coutre J, editors. Fat Detection: Taste, Texture, and Post Ingestive Effects. Boca Raton (FL): CRC Press/Taylor & Francis; 2010. Chapter 14. Available from: https://www.ncbi.nlm.nih.gov/books/NBK53552/
https://www.ncbi.nlm.nih.gov/books/NBK53552/
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https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/
5. The Centres for Disease Control and Prevention
6. Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010 Jul;4(8): 118-26. DoI: 10.4103/0973-7847.70902. PMID: 22228951; PMCID: PMC3249911.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/
7. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/
8. Haddy FJ, Vanhoutte PM, Feletou M. Role of potassium in regulating blood flow and blood pressure. Am J Physiol Regul Integr Comp Physiol. 2006 Mar;290(3):R546-52. doi: 10.1152/ajpregu.00491.2005. PMID: 16467502.