Breadfruit is a species of flowering tree grown widely in tropical regions, that belongs to the family of Moraceae and genus Artocarpus. It is closely related to other tropical fruits such as jackfruit, breadnut, figs and mulberries. The fruit's scientific name Artocarpus altilis is derived from the Greek word (artos-bread, karpos- fruit), and altilis means fat. A native fruit of the tropical rainforest regions in New Guinea, the Maluku Islands, the Philippines and the Caribbean Islands. Now it is widely grown throughout South and Southeast Asia, the Pacific Ocean, the Caribbean, Central America and Africa.
Two common varieties of breadfruit are seeded and seedless, that grow to a height of 26m, and the trees are monoecious with male and female flowers bearing on the same tree. It is an indehiscent globose, ovoid to cylindrical shape fruit, that is green while young and turns yellowish-brown when ripe. It has rough to spiny skin which encloses creamy white to pale yellow coloured flesh with a pleasant smell and mildly sweet taste. The texture and smell of the fruit when cooked, is quite similar to freshly baked bread with a potato-like flavour.
A single fruit weighs about 1-5 kg and packed with a dense nutrient profile is consumed as a starchy staple food in many tropical regions. As breadfruit yields huge quantities of fruits at certain seasons, the fruits were traditionally preserved in a bury peeled and washed in a leaf-lined pit and left to ferment over weeks produce a sour, sticky paste. Fermented breadfruit mash is known as mahr, ma, masi, furo and bwiru.
Breadfruit is known by several vernacular names such as Bakri Chajhar in Hindi, Seema Panasa in Telugu, Nirphanas in Marathi, Irppla in Tamil, Kada Chakka in Malayalam, and Gujjekai in Kannada.
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Uses Of Breadfruit
Breadfruit is a versatile fruit that can be relished at all stages of development and maturity. Fully mature fruit is most desirable for making several delicacies owing to its potato-like texture. Mature ones are steamed, boiled, fried or baked in a variety of recipes like casseroles, fritters, pancakes, bread, curries, stews and salads to mention a few. It can also be made into healthy dips like hummus or vegetarian pate. Ripe fruits are soft, creamy and sweet and are used to make beverages, baked goods, desserts and other sweet dishes. Additionally, raw ones are sliced, dried and ground into flour, which is gluten-free and serves as an alternative for people with celiac disease.
Nutritional ContentBreadfruit comes with an extremely impressive nutrient content that delivers a host of medicinal and therapeutic properties. It is high in fibre, proteins including essential amino acids that are valuable in regulating diabetes, lowering cholesterol levels and enhancing skin and hair health. Besides these, it also packed with vitamin C, B1, and B5 and minerals potassium and copper help to reinforce immunity and keep infections at bay.
Health Benefits
Amplify Cardiac Health
Being intrinsically rich in potassium breadfruit helps to dilate the blood vessels and arteries and control the blood pressure and heart rate. It also conducts electrical charges that regulate muscular contraction in the skeletal system including the heart. Furthermore, being a good source of dietary fibre aids in diminishing cholesterol levels and boosting good cholesterol (HDL) in the body.
Manages Diabetes
Breadfruit serves as an ideal vegetable in the meal plan of diabetics, as it averts a surge of blood sugar levels and improves insulin sensitivity. The presence of dietary fibre and protein delays the gastric emptying time, keeps you satiated, cuts down the intake of calories, thereby reducing the rate of glucose absorption and lowering the risk of developing diabetes.
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Promotes Digestion
The goodness of fibre in breadfruit helps the body to flush out the toxins from the intestine and regularise bowel movements and functions. It prevents gut-related issues like acidity, ulcers, heartburn, indigestion and gastritis by improving the gut flora and feeding the good bacteria. Moreover, breadfruit also shields the mucus membrane of the colon by thwarting cancer-causing harmful chemicals.
Augments Skin Health
The wealth of nutrients present in breadfruit gives the skin a glowing and youthful appearance. Bestowed with vitamin C, breadfruit promotes collagen production that enhances skin elasticity, and tone and regenerates new skin cells. It also has the potential to impede the pro-inflammatory activity of enzymes and reduce the risk of skin inflammation, rashes and infections.
Bolsters Immunity
Breadfruit is imbued with huge amounts of vitamin C, potent antioxidants that battle against infection-causing pathogens and microbes and trigger the body's immune response. It also scavenges the body from the detrimental effects of free radicals and lowers the risk of chronic diseases.
Weight Management
Breadfruit is low in calories and fat, making it a suitable addition to a weight-conscious diet. Its high fiber content also promotes a feeling of fullness, potentially aiding in weight management.
Bone Health
Rich in essential minerals like calcium, magnesium, and phosphorus, breadfruit contributes to maintaining strong and healthy bones. These minerals are vital for bone density and overall skeletal well-being.
Vision Support
Breadfruit contains vitamin A, which is essential for eye health. Adequate vitamin A intake supports vision, particularly in low-light conditions, and helps maintain the health of the eyes.
Energy Boost
As a good source of complex carbohydrates, breadfruit provides a sustainable energy source. Including it in your diet can help maintain energy levels throughout the day, making it an excellent choice for those with active lifestyles.
Frequently Asked Questions
What Is The Health Benefit Of Breadfruit?
Breadfruit is rich in nutrients like fiber, vitamins (especially C and B complex), potassium, magnesium, and antioxidants. Its high fiber content supports digestion and gut health, while its vitamins boost immunity and promote energy production. Potassium in breadfruit helps regulate blood pressure, making it heart-friendly.
Is Breadfruit a Protein or Carbohydrate?
Breadfruit is primarily a carbohydrate-rich food, as it is a starchy fruit. However, it also contains a moderate amount of protein compared to other fruits, making it nutritionally well-rounded.
Can Diabetics Eat Breadfruit?
Yes, diabetics can eat breadfruit in moderation due to its low glycemic index (GI), which helps regulate blood sugar levels. However, portion control is crucial, as excessive consumption can lead to a rise in blood sugar.
Is Breadfruit Healthier Than Rice?
Breadfruit is often considered healthier than white rice due to its higher fiber content, which aids digestion and provides sustained energy. It also contains more vitamins and minerals, making it a more nutrient-dense option compared to rice.
Is Breadfruit High In Sugar?
Breadfruit is not high in sugar. Its natural sugars are relatively low compared to sweet fruits, and its complex carbohydrates are slowly digested, minimizing blood sugar spikes.
What Is The Healthiest Way To Cook Breadfruit?
The healthiest way to cook breadfruit is by roasting, baking, or steaming. These methods retain most of its nutrients while avoiding the added fats from frying. Pairing it with vegetables or lean protein can enhance its nutritional profile.
What Is The Difference between Jackfruit and Breadfruit?
Appearance: Jackfruit is larger and covered with spiked skin, while breadfruit is smaller with a smoother, dimpled surface.
Taste: Jackfruit has a sweet, fruity flavour, while breadfruit is starchy and nutty.
Nutritional Content: Breadfruit is starchier and higher in complex carbohydrates, while jackfruit contains more natural sugars.
Culinary Use: Breadfruit is used as a potato or rice substitute, while jackfruit is often used in sweet dishes or as a meat alternative.
When To Eat Breadfruit?
Breadfruit can be eaten at any time of the day, depending on how it is prepared. It is commonly enjoyed as a main dish or side dish during lunch or dinner. It can also be cooked and eaten as a snack or added to soups and stews.
(This article is reviewed by Preeti Sharma, Wellness Expert)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Breadfruit (Artocarpus altilis): Processing, nutritional quality, and food applications
Kervyn Ajay Mehta 1, Yu Chin Rina Quek 1, Christiani Jeyakumar Henry 1,2,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC10061028/#
https://www.researchgate.net/publication/322581177_Nutritional_and_health_effects_of_the_consumption_of_breadfruit
Breadfruit flour is a healthy option for modern foods and food security
Ying Liu 1,2, Paula N Brown 2, Diane Ragone 3, Deanna L Gibson 4, Susan J Murch 1,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC7377419/
https://www.sciencedirect.com/topics/agricultural-and-biological-sciences/breadfruit