Is Jackfruit Keto? Examining the Low Carb Aspects of This Unique Fruit
The keto diet has soared in popularity over the past few years. This very low-carb, high-fat diet can help promote weight loss and provide various health benefits. However, sticking to keto means limiting your carb intake quite drastically. So, is jackfruit - an exotic, versatile fruit - suitable for the ketogenic lifestyle? Keep reading to learn all about jackfruit's nutrition facts, health effects, and how it can fit into a low-carb diet.
An Overview of Jackfruit
Jackfruit (Artocarpus heterophyllus) is a unique tropical fruit native to South and Southeast Asia. It's the largest tree fruit in the world, capable of reaching 80 pounds in weight! Jackfruit grows on the branches and trunks of tall jack trees that can grow 30 to 70 feet tall. These bizarre-looking fruits have a sweet, fruity aroma when ripe and a taste often compared to juicy fruits like pineapples, mangos, and bananas.
The inner flesh of jackfruit can be eaten raw or cooked. It has a stringy texture kind of similar to shredded pork or chicken. When unripe, the flesh acts like a potato or plantain and can be cooked in savory dishes. The edible seeds inside taste like chestnuts. Due to its meaty texture, jackfruit has become popular among vegetarians and vegans as a plant-based substitute for pulled meat in tacos, sandwiches, curries, and more.
Jackfruit Nutrition Facts
So what are the nutrition facts on jackfruit? Is it relatively low in carbs compared to other fruits?
Here are some of the main nutrients found in 1 cup (165g) of raw jackfruit:
- Calories: 155
- Carbs: 40g
- Fiber: 3g
- Sugars: 21g
- Protein: 2g
- Vitamin C: 34% DV
- Vitamin A: 15% DV
- Potassium: 15% DV
- Magnesium: 15% DV
As you can see, jackfruit is fairly high in carbs by weight. A whole cup provides 40g total carbs and 21g sugar. However, it's important to note that over 2g of those carbs come from fiber. Fiber does not count toward net carbs on the keto diet.
Calculating the Net Carbs in Jackfruit
To find the net carbs in jackfruit, you simply subtract the dietary fiber from the total carbs. So in this case, if we subtract the 3g fiber from the 40g total carbs, we're left with 37g net carbs.
This means that despite its stellar nutrition profile, jackfruit is still too high in net carbs to fit into a strict keto diet if you're eating it in normal serving sizes. A typical keto diet aims for around 20-50g net carbs per day.
Portion Control Is Key
However, there are still ways you can incorporate small amounts of jackfruit into a low-carb lifestyle and remain in ketosis. You just need to be very mindful of your portion sizes. Here are some tips:
- Stick to no more than 1/2 cup jackfruit per serving
- Mix shredded jackfruit 50/50 with a low-carb veggie like cauliflower
- Balance it out with very low carb foods for the rest of your meals
- Test your urine ketones after eating jackfruit to ensure you stay in ketosis
When eaten in sensible amounts, jackfruit can be an occasional treat on keto. It provides a nice crunchy, fruity alternative to enjoy for a little variety.
The Many Health Benefits of Jackfruit
In addition to being low-glycemic and relatively low in net carbs (in small servings), jackfruit offers an array of valuable nutrients and health-promoting compounds. Here are some of the top benefits of adding this exotic superfood to your diet:
Rich in Antioxidants
Jackfruit contains numerous antioxidant compounds that help protect against free radical damage. These include vitamin C, carotenoids like beta-carotene, lignans, tannins, and saponins.
Antioxidants are important for reducing inflammation and protecting against chronic diseases like cancer and heart disease. They also support healthy aging.
Excellent Source of Vitamin C
Just a single cup of jackfruit provides over 30% of the recommended daily amount of immune-boosting vitamin C. This vitamin plays a pivotal role in collagen production, bone health, iron absorption, and skin health.
High in Vitamin A
Jackfruit also delivers a hefty dose of vitamin A in the form of beta-carotene. Vitamin A supports eye health, cell growth, immune function, and reproductive health.
Good Source of B Vitamins
The B vitamins are jackfruit's claim to fame. It's particularly high in vitamin B6, providing about 25% of the RDI per cup. B vitamins help convert food into cellular energy and allow your metabolism to work efficiently.
Contains Powerful Phytonutrients
Specific compounds found in jackfruit have been studied for their antimicrobial, anti-cancer and anti-ulcer benefits. These include lectins, isoflavones, and lignans.
May Support Blood Sugar Control
Although high in natural sugars, jackfruit has a low glycemic index, meaning it won't cause sharp spikes in blood sugar levels. Fiber helps slow the digestion and absorption of its sugars. Therefore, jackfruit may support better long-term blood sugar control.
Provides Electrolytes Like Potassium
Jackfruit is a good source of electrolyte minerals like potassium, magnesium and manganese. Electrolytes are important for nerve signalling, muscle contractions, hydration, and blood pressure regulation.
Contains Prebiotic Fiber
The fiber found in jackfruit serves as a prebiotic, meaning it feeds the healthy bacteria in your gut microbiome. Prebiotics enhance immune function, improve digestion, and support overall well-being.
May Boost Heart Health
Replacing processed meat with jackfruit as a plant-based source of protein may benefit heart health. Studies show processed meats raise unhealthy LDL cholesterol levels. The fiber, antioxidants and unsaturated fat in jackfruit improve some heart disease risk factors.
Using Jackfruit in Keto-Friendly Recipes
Wondering how you can incorporate jackfruit into keto recipes? Here are some tasty ideas:
Pulled Jackfruit Carnitas or Tacos
The stringy texture lends itself perfectly to faux-pulled meat recipes. Simply season shredded jackfruit with taco seasoning and saut until browned and slightly crispy around the edges. Pile it onto low-carb taco shells or lettuce leaves and add your favorite toppings.
Jackfruit Curry
Mix small chunks of young jackfruit into your favorite curry dishes for a hint of sweetness. It pairs especially well with coconut milk-based Thai curries.
Stir Fry with Jackfruit
For a low-carb vegetarian stir fry, add jackfruit plus veggies like broccoli, peppers, bok choy, mushrooms and snap peas. Toss everything in a tamari and ginger sauce.
BBQ Jackfruit Sandwiches
Shredded, saucy jackfruit makes an excellent stand-in for pulled pork on keto-friendly buns made with almond or coconut flour. Add some sauted onion and low-sugar BBQ sauce.
Jackfruit "Crab" Cakes
<pDisclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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