Raw jackfruit powder has emerged as a popular health food due to its impressive nutritional profile and versatility. Made by drying and finely grinding unripe green jackfruit, this superfood offers numerous health benefits and can be easily included in various diets. Jackfruit, the king of fruits is a natural source of pectin that offers several health benefits. The goodness of pectin, a soluble fibre in raw jackfruit powder can effectively reduce fatty liver and control blood sugar levels. As per the recent findings presented at the annual conference of the American Society for Nutrition in Chicago, three tablespoons of raw jackfruit powder mixed with rice or wheat flour, while making roti or consuming by mixing with water one can reap the immense benefits of pectin.
Read this article to learn about its nutrition, health benefits, how to use it in your meals, and potential side effects.
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Nutritional Profile
Raw jackfruit powder comes with a dense nutrient profile and contains a variety of essential nutrients.
Low in Glycemic Index (GI) raw jackfruit helps manage blood sugar levels, making it suitable for people with diabetes.
A good source of insoluble fiber is pectin, promoting digestion and satiety.
Contains fair amounts of Vitamin C, B-complex vitamins, and antioxidants.
Also Read: Jackfruit: Health Benefits, Uses, Varieties, Recipes And Side Effects
Provides potassium, magnesium, and calcium for overall health.
It is naturally low in calories, making it ideal for weight-conscious individuals.
It is a gluten-free flour alternative and is perfect for those with gluten intolerance or celiac disease.
Nutrient Content (per 100g)
Calories: 150-160 kcal
Carbohydrates: 35-40g
Dietary Fiber: 5-8g
Protein: 2-3g
Fat: 0.5-1g
Potassium: 400-500mg
Potential Health Benefits
Manage Blood Sugar Levels
Being low in glycemic index and high fiber content, raw jackfruit powder slows down the release of sugar into the bloodstream. This helps regulate blood glucose levels and reduces insulin spikes, making it an excellent option for diabetics.
Supports Weight Loss
Rich in dietary fiber, raw jackfruit powder promotes a feeling of fullness, reducing hunger pangs and reducing overall calorie intake. Its low calorie and fat content further make it a great addition to a weight-loss meal plan and attain your fitness journey.
Treats Fatty Liver
Adding about 1 tablespoon of raw jackfruit powder to every meal can significantly reduce blood sugar spikes and manage non-alcoholic fatty liver disease (NAFLD). Moreover, studies have also shown improvement in NAFLD patients when they added the recommended amount of raw jackfruit flour regularly to their diet.
Also Read: Jackfruit Seeds: Don’t Discard Those Nutty Kernels Yet. Read The Health Reasons Inside
Improves Digestive Health
The high fiber content aids in regularising bowel movements and promotes gut health by preventing constipation and bloating. It also supports the growth of beneficial gut bacteria and maintains healthy microbiome balance.
Boosts Heart Health
Raw jackfruit powder contains potassium, which helps regulate blood pressure and reduce the risk of cardiovascular diseases.
Enhances Energy Levels
Raw jackfruit powder is a rich source of complex carbohydrates that provide sustained energy without causing sharp spikes in blood sugar levels.
Gluten-Free Alternative
As a naturally gluten-free option, raw jackfruit powder is safe for individuals with gluten intolerance or celiac disease.
Recommended Intake
Being low in bulk density and iso-volume effect, about 30 g of green jackfruit flour can replace about 50 g of wheat, rice, or millet flour. This amount offers more soluble dietary fiber than 50 g of wheat, rice, or millet flour.
Ways to Incorporate Raw Jackfruit Powder into Your Diet
Raw jackfruit powder is versatile and can easily be added to various dishes. Here are some simple ways to include it in your daily meals:
Add 1-2 tablespoons of raw jackfruit powder to your morning smoothie or protein shake for a fiber boost.
Mix a spoonful of jackfruit powder into your oatmeal, porridge, or breakfast cereal to enhance its nutritional content.
Combine raw jackfruit powder with whole wheat flour or other flour to prepare rotis, chapatis, or parathas.
Add jackfruit powder to soups, curries, or stews as a thickening agent while boosting fiber.
Use jackfruit powder in gluten-free baking recipes, such as bread, muffins, or pancakes.
Combine jackfruit powder with nuts, seeds, and natural sweeteners like honey to prepare homemade energy bars.
Mix a small amount of raw jackfruit powder into rice dishes or grain bowls for an extra layer of nutrition.
Side Effects
Raw jackfruit powder is generally safe and well tolerated by most healthy people, however, certain individuals may experience mild side effects.
Excessive intake of raw jackfruit powder may cause bloating, gas, or constipation due to its high fiber content. Gradually increase the quantity in your diet.
People allergic to jackfruit or latex might experience allergic reactions such as itching, swelling, or rashes. It is advisable to perform a patch test before consumption.
While it helps regulate blood sugar, individuals taking diabetes medication should monitor their blood glucose levels to avoid hypoglycemia (low blood sugar).
If you are on medication for blood pressure or other conditions, consult your healthcare provider before adding raw jackfruit powder to your diet.
Conclusion
Raw jackfruit powder is a highly nutritious and versatile ingredient that offers numerous health benefits, especially for managing blood sugar, supporting digestion, and aiding weight loss. By incorporating it into your smoothies, baking, or daily meals, you can enhance your diet with its rich fiber and energy-boosting properties. However, it is essential to consume it in moderation and consult your doctor if you have any allergies or pre-existing medical conditions.
(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 knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Nutritional and Health Benefits of Jackfruit (Artocarpus heterophyllus Lam.): A Review
R A S N Ranasinghe 1,, S D T Maduwanthi 1, R A U J Marapana 1
https://pmc.ncbi.nlm.nih.gov/articles/PMC6339770/
Efficacy of green jackfruit flour as a medical nutrition therapy replacing rice or wheat in patients with type 2 diabetes mellitus: a randomized, double-blind, placebo-controlled study
A Gopal Rao 1, K Sunil Naik 1, A G Unnikrishnan 2, James Joseph 3,
https://pmc.ncbi.nlm.nih.gov/articles/PMC8203736/
