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Kathal is not as safe for you if you’re diabetic
Jackfruit is often called the ‘jack of all fruits’ — and for a good reason, considering the range of health benefits it offers. This fleshy fruit, which is eaten as a vegetable in India, is often substituted with meat by vegetarians.
Jackfruit or kathal may have many haters but there is no dearth of its lovers either.
We talked to Dr Ushakiran Sisodia, Registered Dietician and Clinical Nutritionist, Nanavati Max Super Speciality Hospital, to understand the health benefits of this fruit.
Nutritional Profile of Jackfruit
In every 100 gram serving of jackfruit, Dr Sisodia explained, these are the nutrients found.
- Calories: 95
- Dietary Fiber: 1.5 g
- Sugars: 19.08 g
- Protein: 1.72 g
- Vitamin C: 13.7 mg
- Vitamin A: 110 IU
- Potassium: 303 mg
- Calcium: 24 mg
Health benefits of jackfruit
The largest tree-borne fruit in the world, jackfruit provides many health benefits.
According to Dr Sisodia, its high fibre content aids in digestion and improves gut health. With a rich blend of vitamins and minerals, jackfruit supports immune function, boosts energy and aids in maintaining optimal blood pressure.
Research has shown that eating jackfruit can potentially decrease the risk of heart diseases. Experts explained that it is probably because of the combination of potassium, fibre and antioxidants present in it, which can benefit heart health.
Can people with diabetes eat jackfruit?
Though it is safe for diabetics to eat jackfruit, they should approach it with caution. “Especially ripe jackfruits, as they have higher natural sugar content and it can impact blood sugar levels,” said Dr Sisodia.
It’s always advisable to consume jackfruit in moderation and monitor blood sugar responses, especially when eaten in its ripe form. Or consult with your nutritionist or diabetologist for a professional opinion, Dr Sisodia added.
Is jackfruit beneficial for pregnant women?
Jackfruit can be a good source of essential vitamins and minerals for pregnant women, according to Dr Sisodia.
However, like all foods during pregnancy, it is advisable to consult gynaecologists before consuming jackfruit. It’s advisable to eat in moderate quantities, said Dr Sisodia.
Things to keep in mind
While jackfruit is delicious, like any fruit, overconsumption of it can lead to digestive discomfort, according to Dr Sisodia, who added that allergies to jackfruit are rare, though its sap, if not cleaned properly, can cause itching.
Most importantly, given its sugar content, diabetics or pre-diabetics should be mindful.
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Myths
There is a myth that jackfruit is entirely safe for all diabetics. “As mentioned earlier, its sugar content at the ripe stage can impact blood sugar levels,” explained Dr Sisodia.
“On the positive side, its meaty texture, especially when unripe, has made it a popular plant-based meat substitute but it doesn’t provide as much protein as traditional meat sources,” she said.
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