Jackfruit is so exotic and versatile, isn’t it? A delicious savoury food when raw and a sweet, moreish fruit when ripe, what’s not to like about it? Does it have any other health benefits? Is jackfruit good for weight loss? Let’s dive right into it.
The nutritional profile for 100 g of raw jackfruit according to the United States Department of Agriculture (USDA) is provided in this table.
|Vitamin C (Ascorbic Acid)||13.7 mg|
|Vitamin B1 (Thiamin)||0.105 mg|
Ripe jackfruit contains more protein and carbohydrates when compared to raw jackfruit. Both forms have numerous health benefits.
Did You Know!
Jackfruit can be a part of a balanced diet for weight loss. Jackfruit's benefits for weight loss are due to the nutritional content present in it. Here are a few ways in which jackfruit may help with weight loss.
Jackfruit has a decent amount of fibre, with 1.5 g of fibre found in 100 g of the fruit. Consuming fibre-rich food helps in boosting your digestion and keeps you full for longer. Fibre absorbs water and swells up in your stomach and intestine, keeping you satiated for an extended period and preventing frequent hunger pangs. This helps in lowering your overall calorie intake and thus promotes weight loss.
Further, high-fibre foods can take longer to chew, which gives your body more time to realise when you are full and can help prevent overeating.
Good Source of Protein
Jackfruit has a good amount of protein, with 1.72 g of protein in 100 g of the fruit. Protein increases your level of satiety by reducing the levels of hunger hormone ghrelin and increasing the levels of peptide YY, a hormone that makes you feel full. This prevents you from overeating and reduces your calorie intake.
Also, more calories are burned during the digestion of protein, which leads to less calories stored in the body. Thus, protein intake promotes weight loss.
Jackfruit contains nearly no fat, with 0.64 g of fat in every 100 g of fruit. Thus, jackfruit can be a valuable addition to your weight loss diet with its impressive vitamin, mineral and fibre content, without adding any fat to your meals.
A calorie-deficit diet is the key to weight loss. Raw jackfruit can be considered a healthy substitute for meat as it is lower in calories than most meat types. 100 g of jackfruit contains only 95 calories as compared to 250 calories in 100 g of pulled pork in sauce.
Thus, jackfruit can be used in place of meats in your meals. Several studies suggest that choosing a more plant-based diet in favour of meat can help with weight loss. Therefore, foods such as jackfruit can be a healthy addition to your weight loss diet.
You can eat jackfruit at any time of the day, whether it is cooking raw jackfruit for your main meals or munching on ripe jackfruit arils as mid-meal snacks.
Jackfruit can help you with weight loss. However, it is still composed mainly of carbohydrates and contains a decent amount of calories, so you should watch out for the portion size. Limit your jackfruit intake to one cup (about 165 g of jackfruit slices) per day to lose weight.
Jackfruit is a versatile fruit and can be eaten raw as well as ripe.
With jackfruit, calories and carbohydrate content may not be a problem when consumed in moderate portions. However, overconsumption of jackfruit may cause a few health issues. If you are still wondering what the disadvantages of eating jackfruit in excess are, read on.
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