Lucuma is an exotic tropical fruit of the Pouteria lucuma tree, indigenous to South America. Its unique flavour profile and vast reserves of nutrients, lucuma fruit has gained huge popularity across the globe, especially enjoyed in the form of powder, as a natural sweetener and health supplement. This fruit is nicknamed the “gold of the Incas” and has been widely used as a traditional medicine in South America. The fruit is covered with a hard green shell, enclosed with soft, yellow flesh with a dry texture and sweet taste; the taste is similar to that of sweet potato and butterscotch blend.

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Lucuma Fruit

Lucuma fruit is grown on an evergreen tree that can reach up to 20 meters tall, and the fruit looks like a green mango on the outside, but has bright to orange, dry, starchy flesh. The fruit goes by the botanical name Pouteria lucuma and belongs to the Sapotaceae family. Lucuma trees thrive in subtropical climates and are well adapted to high-altitude valleys (up to 3,000 meters). They require well-drained soil and moderate rainfall, and fruits are usually harvested in late summer and autumn. The fruit powder is used largely in making flavourful desserts and beverages.

Also Read: Jabuticaba : 9 Fantastic Health Incentives Of This Exotic Fruit

Lucuma Nutrition

Though this fruit can be consumed raw, it is mostly used as a natural sweetener in a dried, powdered form. A tablespoon of lucuma fruit powder offers:

Calories: 30

Protein: 1 gram

Fat: 0 grams

Carbs: 6 grams

Sugars: 3 grams

Fibre: 2 grams

The sugar content of lucuma is less than table sugar, but it packs a punch of nutrients. Lucuma fruit powder is an abundant dietary fibre source, including soluble and insoluble fiber, unlike most other common sweeteners. Besides these, lucuma is also bestowed with fair amounts of calcium, iron, potassium, niacin and vitamin C.

Health Benefits of Lucuma

Packed With Antioxidants

Lucuma is endowed with a powerhouse of antioxidants such as polyphenols and carotenoids. These potent compounds help to safeguard the cells from damage caused by the free radicals. Adding this fruit to your meal regimen can protect you against medical conditions like heart disease and certain cancers. The richness of carotenoids in lucuma is known to promote healthy vision and improve eye health. Furthermore, lucuma contains vitamin C, a powerful antioxidant that plays a key role in building a robust immune system and optimising overall health.

Manages Diabetes

Lucuma fruit is a good source of complex carbohydrates that are known to offer protection against type 2 diabetes. While packed with soluble fiber it may safeguard against diabetes by promoting insulin sensitivity and regulate blood sugar surges post meal. In addition, being low in glycaemic index, it would not spike sugar levels, thus it is ideal for diabetics or those who want to cut down on refined sugar.

Also Read: Sapurana/Sopurna Mango: Health Benefits, Uses And Recipe From This Exotic Fruit

Promotes Heart Health

Thanks to its potassium content and antioxidant polyphenols, lucuma supports cardiovascular health by regulating blood pressure and improving blood vessel function.

Supports Digestion

Lucuma fruit is an abundant source of both soluble and insoluble dietary fiber, which promotes the digestive process, regularises bowel movements, prevents constipation and other common digestive woes.

Boosts Skin Health

The goodness of beta-carotene content helps maintain healthy skin, nurtures and rejuvenates skin texture and complexion.

Uses of Lucuma

Lucuma is used as a natural sweetener and healthy sugar alternative in baking, smoothies and juices.

It is widely used as a flavouring agent to add an extra zest and taste in ice creams, yogurts, and desserts.

It is readily blended with nutritional supplements like protein shakes, energy bars, and wellness products.

Sometimes used in herbal remedies for healing skin disorders and promoting digestion.

Ways to Add Lucuma to Your Diet

Blend with banana, almond milk, and a spoonful of lucuma powder to make a power-packed smoothie.

Use lucuma powder in muffins, cookies, or cakes as a baking substitute for sweetness.

Mix with oats, dates, and nuts to make homemade energy balls.

Add a spoonful of lucuma powder as a topping in oatmeal or yogurt for enhanced flavour and nutrients.

Also Read: Egg Fruit: Health Benefits, Culinary Uses, And Recipe Of This Exotic Fruit

What Is Lucuma Powder?

Lucuma powder is made by sun-drying and grinding the pulp of ripe fruit. It’s a convenient, shelf-stable form of the fruit and is widely available in health stores and online. Lucuma powder is valuable addition to any meal regimen, as it is low in glycemic index, rich in antioxidants and dietary fiber. Aside from this, it is a natural flavour enhancer and suitable for vegan and gluten-free diets.

Side Effects

Lucuma is generally safe when consumed in moderation. However:

Excessive intake may cause digestive discomfort due to fiber.

Always check for allergies or sensitivities.

Choose organic, additive-free powders for best results.

Frequently Asked Questions

How Does Lucuma Taste?

Lucuma has a maple-like, caramel, or butterscotch flavour with subtle hints of sweet potato or pumpkin. It’s a unique blend that pairs well with dairy and chocolate-based recipes.

Does Lucuma Taste Like Mango?

Not quite. Lucuma is less juicy and starchier than mango, and its flavour leans toward caramel or custard rather than fruity tanginess.

Is Lucuma A Natural Sweetener?

Lucuma’s low glycemic index and mild sweetness make it an excellent natural sweetener for diabetics, weight watchers and fitness enthusiasts.

Is Lucuma Fruit Available in India?

Lucuma is an exotic fruit in India and is not cultivated commercially. However, lucuma powder is available via online or organic specialty stores. It is gaining popularity in the wellness and fitness community due to its superfood status.

Conclusion

Lucuma is a flavourful, nutrient-dense fruit with a vast culinary history and is used in cuisines across the globe. Whether you are trying it for its sweet caramel-like taste or its health-boosting properties, lucuma is a valuable addition to any diet. While it's still relatively new to markets like India, its popularity as a superfood is steadily growing, especially in the form of lucuma powder and ice cream.

(This article is reviewed by Kalyani Krishna, Chief Content Editor)

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 the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics, including food, nutrition, supplements, and overall health.

References:

Consumer Acceptance of Novel Lucuma Fruit Ice Cream in the US Market

Gaganpreet Singh 1, Rajesh Kumar 1,*, Martin J Talavera 1

https://pmc.ncbi.nlm.nih.gov/articles/PMC11475960/

Pouteria lucuma Pulp and Skin: In Depth Chemical Profile and Evaluation of Antioxidant Activity

Milena Masullo 1, Antonietta Cerulli 1, Cosimo Pizza 1, Sonia Piacente 1,*

https://pmc.ncbi.nlm.nih.gov/articles/PMC8434328/