Jackfruit Ok on The Candida Diet?
Written by Dan Jackowiak, Nc, HHP
scientifically called Artocarpus heterophyllus, belongs to the
Moracea family of the plant kingdom. It is the largest fruit growing
on all trees reaching up to 120 pounds in weight and is found
predominantly in the tropical regions (1). India, Bangladesh,
Thailand, Indonesia, and Nepal are top producing countries (3). There
are about 30 strains of Jackfruit present in India (4). Generally,
they are classified in two forms; soft form and firm form (5). In
USA, jackfruit cultivation is not extensive and mostly found in South
Florida and Hawaii (6).
History of Jackfruit
Jackfruit originated from India or rain forests of Malaysia. It has
also been suggested that the cultivation of Jackfruit started
independently from Asia and Southeast Asia (7). Some sources claim
that Theophrastus, a Greek philosopher that lived around 300BC,
mentioned Jackfruit in his writings as a food source for Indian sages
(8). By the middle of the 19th
century they were common in Brazil (1).
1782, the plants of jackfruit were introduced in Jamaica and in the
end of 19th
century they were present in Florida, USA as indicated by the reports
of United States Department of Agriculture (1). According to botanist
Ralph R. Stewart, the name Jack fruit was given after the name of a
Scottish botanist, William Jack, who was working in India for East
India Company (9)
Profile of Jackfruit
nutrition profile of jackfruit is very good as it contains a good
amount of protein and is also an impressive source of dietary fiber,
vitamins and minerals. It also has low amounts of cholesterol and
100 grams of jackfruit flesh has 23grams of
carbohydrates and it provides 8% of the daily value (DV) sugar (10).
As the food matures, the carbohydrates content also increases (11).
The seeds and parianth of jackfruit contain the highest content of
carbs (12). Studies have found that the starch content of the
jackfruit is mostly resistant starch, has high amylose and very low
Jackfruit is a good source of dietary fiber.
There is 1.5 grams of fiber per 100 grams of jackfruit. The dietary
fiber content of jackfruit provides 5% of the daily value (DV)
requirement (10). The different parts of the fruit have similar
content of dietary fibers (14). A
study has found that immature fruit has more fiber content (2.6%)
compared to ripe jackfruits (0.8%) (15). Furthermore, different
varieties also vary in their dietary fiber contents (16).
There is a decent amount of protein in
jackfruit; 100 grams of jackfruit flesh has 1.9 grams of proteins
(10). The seeds of the fruits do have a higher content of proteins;
The fat contents of jackfruit are very
minimal. There is 0.6gram of fat/100 grams of fruit flesh and covers
only 1% of the daily value (DV). Most of the fats are mono
unsaturated and polyunsaturated. Important polyunsaturated fatty
acid in Jackfruits is Omega-3 and Omega-6 which are good for health
and Minerals in Jackfruit:
are an excellent source of vitamins and minerals. They are considered
rich in Vitamin C , 13.7mg/serving and covers 15% of the daily value
(DV)(10) and Vitamin B Complex, especially Folate, Niacin,
Riboflavin, and B6 (18). These are one of the few fruits with high
vitamin B complex contents. A serving of jackfruit has 24 mcg
folate, 0.920 mg Niacin, 0.055mg Riboflavin, and 0.329mg Vitamin B-6
(10). The contents of vitamins changes at different stages of
maturity of the fruits .
are also good source of calcium and have high content of potassium.
100 grams of fruit contains 24 mg of calcium and 448 mg of potassium.
It also contains trace amounts of Iron, copper, manganese, and zinc
are a number of phytochemical compounds in jackfruits having
antioxidant properties. For example, jackfruits have carotenoids
including β-carotene, α-carotene and crocetin which give them
yellowish color and are considered efficient antioxidants (19, 20).
Furthermore, Jackfruits also contain flavonoids, and tannins , which
have proven antioxidant activities (21)
Benefits of Jackfruit
are a plenty of health benefits for consuming jackfruits.
are rich in high value compounds with antioxidant activity so they
prevent the cell damage at various levels (22). One of the
contributing factor for atherosclerosis is LDL oxidation and the
antioxidants present in jackfruit can prevent or delay the oxidation
process. Jackfruits also have been found to reduce the risks for
hypertension, stroke and other heart disease (23). Potassium in
fruit helps lower blood pressure and is important in muscle and
nerve cells’ functioning. Vitamin B-6 helps lower homocystein in
blood and indirectly reducing the risk of heart disease (24)
is also good for skin health because it provides a good amount of
vitamin especially Vitamin C. Vitamin C is essential for collagen
production and collagen maintains skin strength and firmness.
Furthermore, there is no casein and gluten and it provides
anti-inflammatory benefit for the skin (17) .
can prevent gastric Ulcers and it is traditionally used as treatment
for gastric ulcers in India (17). Although, there is not a study in
humans but a study on animal models of ulcer has shown promising
improves the immune system because of its high flavonoids and phenol
contents in fruit, seeds and the peel (31)
is good for the digestive system because of its high fiber content.
It produces smooth bowel moments and averts constipation (17).
is good for bone health because it contains good amount of magnesium
and calcium (17)
has shown antibacterial, antiviral, and antifungal properties in a
number of studies (26,27,28)
Risks of Jackfruit
consumption of jackfruit has not been found to be associated with any
serious health effects. Individuals who have birch pollen allergy
should avoid too much consumption of jackfruit because a study has
found the birch pollen related allergy in some people who consume
jackfruits (29). Diabetic individuals should also be careful while
using the fruit because it can effect blood sugar control.
Furthermore, It can cause drowsiness when used with medications
especially medications used during and after surgery (30).
on The Candida Diet
nutrition information is provided by the USDA for 1 cup (165g)
of sliced, raw jackfruit.
the USDA carbohydrate figure of 38g and a glycemic index of a ripe
jackfruit of 63, gives you a glycemic load of 24. This is on the high
side for fruit. For reference, a ripe banana has glycemic
index of 51 and 27g of carbs so you get a glycemic load of 14, which
should really be avoided on the Candida Diet. A green banana however
has a glycemic index of 41 and a load of 9 and is allowed on the
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