What is Jackfruit?
Jackfruit is the largest tree fruit in the world, native to South India and it is part of the Moraceae plant family like fig, mulberry and breadfruit. Jackfruit is green or yellow and has a spiky outer skin. Jackfruit is also growing in Africa, South America and Asia and is becoming a very popular meat substitute because of its meaty sweet and savoury flavoured flesh. It can be eaten raw and cooked, also available in tinned and jarred form.
Health Benefits
Jackfruit has some fiber and a little fat, in 100g:
95 calories.
2 grams of protein.
0.6 grams of fat.
3 grams of fiber.
Jackfruit also has potential health benefits, #vitamins, #minerals, and #phytochemicals:
Vitamin C
Pyridoxine (vitamin B6)
Niacin (vitamin B3)
Riboflavin (vitamin B2)
Folic acid (vitamin B9)
Calcium
Magnesium
Potassium
Phosphorus
Although, jackfruit had been used as #medicine in ancient times for its #antimicrobial and #antifungal properties it has not been proved in today's science if it has medicinal value. Apparently though, the combination of #potassium, #fiber and #antioxidants (Vitamin C, Carotenoids, Flavanones) is good for a healthy heart and diabetes. A study also showed that, Jackfruit also has a low glycemic index (GI) and with providing fiber, protein and antioxidants creates a better blood sugar control. Jackfruit’s flavonoids and lignans, plant compounds could be effective for inflammation.
Jackfruit as a meat substitute
When jackfruit is unripe, it has a neutral flavour that makes a fantastic substitute in vegetarian curries instead of tofu or chickpeas. However, jackfruit is famous for its barbecue meat substitute dish imitations, making a great vegan pulled pork or chicken because of its stringy, shredded meat texture. Add more protein if you need more protein as jackfruit will only provide 3g / cup, which is 155 calories (in a 165g cup) that is 92% of the calories coming from carbs, the rest is protein (3g) and a small amount of fat. On the tin or jar look for ‘young’ or ‘packed in brine’ label for an unripe version of the fruit that is the best for meat substitution.
There are plenty of amazing pulled jackfruit pork burger, barbecue jackfruit sandwich, jackfruit taco, jackfruit curry, fried chicken jackfruit, jackfruit tortilla soup, jackfruit carnitas or enchilada, jackfruit chilli, jackfruit pizza recipes and many more (see sources link). Most of these recipes are inspired by Asian, South American and African cuisines of course.
Jackfruit’s ripen version tastes like a sweet tropical fruit, with flavours of mango, pineapple, apple and banana. Excellent in smoothies or as a healthy dessert fruit bowl.
The seeds of jackfruit are also edible, it can be roasted or boiled and then seasoned. Hummus is also made out of the seeds.
Benefits to the environment and developing countries
Another important environmental fact is that a 150g beef burger for instance takes 2,350 litres (30 bathtubs or a 5 hours shower) of fresh water to produce, as it sounds jackfruit production seems to be a less environmentally harming process. Also, since it is a tropical climate loving fruit, it provides a major source of calories and carbs for people in developing countries where starvation is present.
Allergens!
People with latex or birch pollen allergies are not recommended to eat jackfruit to avoid cross-reaction. Also, people with a chronic kidney disease or acute kidney failure should avoid jackfruit because of its high potassium levels that can cause Hyperkalemia - build-up of potassium in the blood critical to the function of the nerves, muscle cells and heart.
Overall, apart from specific allergens, jackfruit is high in nutrients, antioxidants and provides a number of health benefits in our diet. It makes a fantastic meat alternative in vegetarian and vegan dishes and it is a unique fruit to experiment with in various cuisines.
#jackfruit #meatsubstitute #meatalternative #vegandiet #vegan #vegetarian #vegetariandiet #treefruit #indianfruit #africanfruit #latinamericanfruit #asianfruit #moraceaeplant #unripesavouryfruit #ripesweetfruit #healthy #beneficialforhealth #hearthealth #diabetes #lowGI #lowersinflammation #veganbarbequemeat #jackfruitpulledpork #jackfruitchicken #ecofriendlyfruit #highnutrients #lovefruit #tropicalfruit #replacechickpea #alternativeoftofu
Sources
Pulled Jackfruit Burgers, July 2021, TV Magazine / Weekend: Linda’s magical meat-free tour
What Is Jackfruit — and Is it Healthy? December 2020, by Cleveland Clinic Health Essentials, https://health.clevelandclinic.org/what-is-jackfruit-and-is-it-healthy/
26 Amazing Vegan Jackfruit Recipes for Dinner, February 2018, by Kate @ The Green Loot https://thegreenloot.com/vegan-jackfruit-recipes/
Why Is Jackfruit Good for You? Nutrition, Benefits and How To Eat It, January 2018, Healthline written by Brianna Elliott, https://www.healthline.com/nutrition/jackfruit-benefits
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