Home Weight Loss Is Jackfruit Good for Weight Loss? Let’s Find Out

Is Jackfruit Good for Weight Loss? Let’s Find Out

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Is Jackfruit Good for Weight Loss? Let’s Find Out

Jackfruit, a tropical fruit with a spiky exterior and a sweet, juicy interior, is a staple within the coastal states of West Bengal, Kerala, Tamil Nadu, and Karnataka in India. Even though it disappeared from the Indian marketplace for a couple of years as people were unaware of its dietary advantages, it has recently regained popularity as a consequence of its dietary value and versatile use in sweet and savoury dishes. Jackfruit is delicious and a superb source of essential nutrients, comparable to vitamin C and potassium. As well as, it has been utilized in traditional medicine for its various health advantages.

Not only is jackfruit a tasty and nutritious fruit, but it surely’s also causing a stir in the load loss community. A few of the nutrients present in jackfruit, like fibre, could help shed those extra kilos. Plus, it’s low in calories, which makes it a unbelievable food alternative for weight reduction. Not to say, it’s full of essential vitamins and minerals, making jackfruit a superb addition to any healthy weight loss program aimed toward losing a few pounds. The next sections explore the science behind jackfruit’s potential role in weight reduction and the way it might allow you to achieve your weight reduction goals.

Dietary Properties of Jackfruit

As per USDA, 100 grams of raw jackfruit comprises the next nutrients.

  • Water: 73.5g
  • Energy: 95kcal
  • Protein: 1.72g
  • Fat: 0.64g
  • Carbohydrate: 23.2g
  • Fibre: 1.5g
  • Sugar: 19.1g
  • Calcium: 24mg
  • Vitamin C: 13.7mg
  • Potassium: 448mg
  • Lutein + Zeaxanthin: 157µg
  • Beta Carotene: 61µg

Jackfruit for Weight Loss: How Does it Help?

High Water Content

Jackfruit has a considerably high amount of water, with 100 grams of jackfruit containing 73.5 grams of water. The high water content of jackfruit can aid in weight reduction in several ways. 

Research shows that foods with high water content can increase satiety, as they’ve lower energy density. Energy density refers back to the amount of energy (often measured in calories) per unit of food or beverage, typically per gram or serving size. It means foods with low energy density make you full without fewer calorie consumption. Thus, consuming jackfruit, which has a high water content, can keep your calorie intake in check while keeping you satiated.

Water is an important metabolism component and is involved in various metabolic processes. Due to this fact, consuming foods with high water content, comparable to jackfruit, can support your metabolism, further aiding weight reduction. Proper hydration can be essential for optimal digestion, which will help prevent bloating and constipation, which may hinder weight reduction efforts. Moreover, water-rich foods will help regulate body temperature, which is significant for optimal body functioning. This is particularly essential during exercise, an important component of any weight reduction plan.

Low Fat

Jackfruit comprises a negligible amount of fat. The low-fat content in jackfruit is one among the explanations it might aid in weight reduction. Fat is a high-calorie macronutrient, meaning every serving offers more calories. Due to this fact, consuming high amounts of fat can result in weight gain as the surplus calories are stored as fat. Nevertheless, after we devour foods with low-fat content, we’re consuming fewer calories. Due to this fact, it might create a calorie deficit, resulting in weight reduction.

Foods containing fibre and low in fat, including jackfruit, can increase satiety and reduce overall calorie intake. Hence, the low-fat content in jackfruit makes it helpful for weight reduction.

Fewer Calories

The low-calorie content of jackfruit is one among the fundamental reasons it might contribute to weight reduction. As per research, consuming fewer calories than you burn is the basic principle behind weight reduction. Hence, incorporating low-calorie foods comparable to jackfruit into your weight loss program could make weight reduction easier.

Jackfruit is low in calories but comprises fibre, which may allow you to feel full for prolonged periods, reducing your overall calorie intake. Fibre slows digestion and absorption, making you’re feeling satiated and fewer more likely to overeat or snack on unhealthy foods. It could actually lead to reduced calorie intake, resulting in weight reduction.

Moreover, low-calorie foods comparable to jackfruit are also nutrient-dense. It provides essential vitamins and minerals that support overall health. Consuming a balanced weight loss program with nutrient-dense foods can allow you to stay healthy and drop pounds.

High Potassium

Potassium is an important nutrient which will aid in weight reduction. As per the Centres for Disease Control and Prevention (CDC), potassium helps regulate fluid balance within the body, stopping water retention and bloating. Moreover, potassium may help regulate blood sugar levels. Consequently, it might help reduce cravings for sugary foods and promote a healthy weight.

Summary

Jackfruit is a low-calorie fruit that may contribute to weight reduction as a consequence of its high water, fibre, and low-fat content. It comprises 73.5 grams of water per 100 grams, which may increase satiety and support metabolism. Jackfruit has little fat, and low-fat foods can increase satiety and reduce overall calorie intake. Jackfruit’s low-calorie and trace fibre content make it an excellent food for weight reduction. Moreover, Jackfruit is high in potassium, which regulates fluid balance and blood sugar levels, making it easier to take care of a healthy weight.

Other Health Advantages of Jackfruit Consumption

Besides its weight-loss attributes, jackfruit also offers various benefits for overall health. It comprises essential nutrients that provide several health advantages. Below are a few of the advantages of jackfruit consumption apart from weight reduction:

Wealthy in Antioxidants

Jackfruit is an excellent source of antioxidants. Several studies show antioxidants help protect the body against oxidative stress attributable to free radicals. Moreover, antioxidants are essential to forestall cell damage, which may result in several chronic diseases comparable to cancer, diabetes, and heart disease. Regarding antioxidants in jackfruit, the high Vitamin C and Beta Carotene content act as antioxidants within the body.

Boosts Immunity

Jackfruit is a unbelievable source of vitamin C, with 100 grams of jackfruit offering 13.7mg of vitamin C. As per research, vitamin C helps boost the immune system. As well as, it helps produce white blood cells that help fight against infections and diseases. Moreover, vitamin C is an antioxidant that protects cells from damage and helps with iron absorption.

Aids Digestion

Although jackfruit just isn’t top-of-the-line sources of fibre, it comprises some fibre. Fibre is sweet for digestive health. It helps promote regular bowel movements and prevents constipation. It also feeds the great gut bacteria, which helps to enhance overall digestive health.

Supports Heart Health

Jackfruit is a wonderful potassium source, which helps regulate blood pressure and forestall heart disease. Research shows that potassium helps to loosen up blood vessels, which reduces the strain on the center. Moreover, the antioxidants present in jackfruit will help prevent cholesterol oxidation within the arteries, reducing the chance of atherosclerosis.

Improves Skin Health

The antioxidants in jackfruit, particularly vitamin C, help to guard the skin against free radicals. As well as, vitamin C can be vital for collagen production, helping keep the skin firm and elastic. Furthermore, jackfruit’s hydrating properties will help improve skin texture and forestall dryness.

Summary

Jackfruit offers quite a few health advantages besides weight reduction, comparable to being wealthy in antioxidants, boosting immunity, aiding digestion, supporting heart health, and improving skin health. As well as, it’s an excellent source of vitamin C, potassium, and fibre, which offer several benefits for overall health.

Jackfruit Preparation

Jackfruit’s sticky sap makes it difficult to peel. Before cutting open your fruit, rub your hands and knife with cooking oil to forestall it from gumming up, removing the tough membrane layers from the fleshy portion (‘bulbs’). The fleshy part will be cooked or eaten raw.

The feel of jackfruit when it’s unripe (green) is strikingly much like that of chicken. Due to this fact, vegetarians devour it as a substitute for meat. It’s best to devour jackfruit before it’s fully mature or the rind starts smelling. You may separate the meaty flesh from the peel by cutting it into bits and boiling them in salted water until soft. The seeds will be roasted or boiled like chestnuts.

Jackfruit Recipes for Weight-Loss

Jackfruit Salad

Serving Size: 2

Preparation Time: quarter-hour

Ingredients

  • Diced Ripe Jackfruit: 1 cup
  • Chopped Cucumber: 1 cup
  • Chopped Tomato: 1 cup
  • Chopped Onion: ½ cup
  • Lemon juice: 1tbsp
  • Salt: to taste
  • Black pepper: ¼tsp

Preparation Method

  • Add chopped jackfruit, cucumber, tomato, and onion in a bowl.
  • Add some salt, lemon juice, and black pepper to the bowl and blend well.
  • Serve chilled.

Jackfruit Smoothie

Serving Size: 1

Preparation Time: 10 minutes

Ingredients

  • Chopped Ripe Jackfruit: 1 cup, chopped
  • Sliced Banana: 1 small
  • Yoghurt: ½cup
  • Honey: 1 tsp (optional)
  • Ice cubes: 3-4

Preparation Method

  • Add chopped jackfruit, sliced banana, yoghurt, honey (if using), and ice cubes to a blender.
  • Mix until smooth and creamy.
  • Pour the smoothie right into a glass and serve immediately.

Note: For nutrition and flavour, add other fruits like strawberries or blueberries to this smoothie.

Precautions

While jackfruit generally is a healthy addition to a weight-loss weight loss program, there are a couple of precautions to recollect. 

One must keep portion sizes in check because overconsumption can result in an excess calorie and sugar intake. Due to this fact, it might hamper the load loss process. Also, individuals with latex allergies should avoid consuming jackfruit because it comprises natural latex. Also, since jackfruit has a moderate glycemic index, individuals with diabetes should exercise caution.

While jackfruit generally is a healthy and nutrient-dense food, it shouldn’t be relied upon as the only source of nutrition for weight reduction, and a balanced and varied weight loss program ought to be followed to make sure adequate nutrient intake.

HealthifyMe Suggestion

How about trying a refreshing jackfruit shake this summer? Simply slice and blend fresh ripe, deseeded jackfruit, coconut milk, and chopped mango or banana in a blender for a couple of minutes until smooth. Pour the mixture right into a glass. Add ice and water as desired, and garnish with chia seeds and ripe jackfruit pieces. Enjoy this delicious and healthy drink!

The Final Word

Jackfruit is a tropical fruit that just isn’t only delicious but additionally nutritious. It comprises essential nutrients, comparable to vitamin C and potassium, making it a superb addition to a healthy weight loss program. Jackfruit can be gaining popularity for its potential weight reduction advantages, because of its high water content, low-fat content, and low-calorie count. It comprises fibre, which helps increase satiety and reduce overall calorie intake, resulting in weight reduction.

While jack fruits aid weight reduction, consuming a balanced weight loss program with nutrient-dense foods and maintaining an lively lifestyle is crucial to achieving healthy weight reduction. Jackfruit is protected for individuals with diabetes moderately, but those with nut allergies ought to be cautious, as its seeds may cause an allergic response. As well as, while jackfruit is taken into account protected to devour, excessive consumption may result in digestive issues, comparable to bloating and diarrhoea.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to interchange medical advice from professionals. For further information, please contact our certified nutritionists Here.

Continuously Asked Questions

Q: What’s jackfruit?

A: Jackfruit is a tropical fruit with a spiky exterior and a sweet, juicy interior that could be a staple within the coastal states of West Bengal, Kerala, Tamil Nadu, and Karnataka in India. It’s a flexible fruit that one can use in each sweet and savoury dishes. As well as, it is thought for its dietary value, being a superb source of essential nutrients comparable to vitamins and potassium. 

Q: What number of calories does jackfruit have?

A: 100 grams of raw jackfruit comprises roughly 95 calories. Nevertheless, the precise calorie content can vary depending on the ripeness of the fruit.

Q: Is jackfruit low in fat?

A: Yes, jackfruit is mostly considered to be low in fat. 100 grams of raw jackfruit comprises only about 0.64 grams of fat. Nevertheless, the fat content may increase if jackfruit is ready with added oils or fats.

Q: Is jackfruit an excellent source of fibre?

A: Although jackfruit just isn’t a superb source of fibre, it comprises some amount of fibre. 100 grams of raw jackfruit comprises 1.5 grams of fibre.

Q: Can jackfruit help with weight reduction?

A: Yes, jackfruit will help with weight reduction. It’s low in calories, comprises fibre, and a high amount of water, which will help increase satiety and support metabolism. As well as, the low-fat content of jackfruit is one other factor that makes it helpful for weight reduction.

Q: What nutrients are present in jackfruit?

A: The critical nutrients present in jackfruit include water, carbohydrate, fibre, vitamin C, potassium, lutein + zeaxanthin, and beta-carotene.

Q: How can I incorporate jackfruit into my weight loss program?

A: There are lots of ways to include jackfruit into your weight loss program, comparable to adding it to smoothies or salads or making various curries or desserts.

Q: Is jackfruit protected for individuals with diabetes?

A: Individuals with diabetes may devour jackfruit moderately. Jackfruit has a moderate glycemic index which may hamper blood sugar control if consumed excessively. To discover the fitting serving size and frequency of jackfruit consumption, speak with a healthcare practitioner.

Q: Is jackfruit protected for individuals with nut allergies?

A: Since jackfruit is neither a nut nor linked to any nuts, it is usually considered protected for individuals with nut allergies. If jackfruit is processed in facilities that also handle nuts, it’s crucial to be cautious about cross-contamination. healthcare skilled will help determine if you happen to can devour jackfruit or refrain from consuming it.

Q: Are there any unwanted effects of consuming jackfruit?

A: Although jackfruit has no significant unwanted effects, it can have an allergic response. It is particularly true for people allergic to birch pollen or latex.

Research Sources

1. The U S Department of Agriculture

https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients

2. Barbara J Rolls, Elizabeth A Bell, Michelle L Thorwart, Water incorporated right into a food but not served with a food decreases energy intake in lean women, The American Journal of Clinical Nutrition, Volume 70, Issue 4, October 1999, Pages 448–455, https://doi.org/10.1093/ajcn/70.4.448

https://academic.oup.com/ajcn/article/70/4/448/4729058

3. Erlanson-Albertsson C. Fat-Wealthy Food Palatability and Appetite Regulation. In: Montmayeur JP, le Coutre J, editors. Fat Detection: Taste, Texture, and Post Ingestive Effects. Boca Raton (FL): CRC Press/Taylor & Francis; 2010. Chapter 14. Available from: https://www.ncbi.nlm.nih.gov/books/NBK53552/

https://www.ncbi.nlm.nih.gov/books/NBK53552/

4. Kim JY. Optimal Weight-reduction plan Strategies for Weight Loss and Weight Loss Maintenance. J Obes Metab Syndr. 2021 Mar 30;30(1):20-31. doi: 10.7570/jomes20065. PMID: 33107442; PMCID: PMC8017325.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8017325/

5. The Centres for Disease Control and Prevention

https://www.cdc.gov/salt/potassium.htm#:~:text=Potassium%20and%20sodium%20are%20electrolytes,can%20raise%20your%20blood%20pressure.

6. Lobo V, Patil A, Phatak A, Chandra N. Free radicals, antioxidants and functional foods: Impact on human health. Pharmacogn Rev. 2010 Jul;4(8): 118-26. DoI: 10.4103/0973-7847.70902. PMID: 22228951; PMCID: PMC3249911.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3249911/

7. Carr AC, Maggini S. Vitamin C and Immune Function. Nutrients. 2017 Nov 3;9(11):1211. doi: 10.3390/nu9111211. PMID: 29099763; PMCID: PMC5707683.

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5707683/

8. Haddy FJ, Vanhoutte PM, Feletou M. Role of potassium in regulating blood flow and blood pressure. Am J Physiol Regul Integr Comp Physiol. 2006 Mar;290(3):R546-52. doi: 10.1152/ajpregu.00491.2005. PMID: 16467502.

https://pubmed.ncbi.nlm.nih.gov/16467502/

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