The measure of carbohydrate content of food with the pace with which it increases the blood glucose levels is called the Glycemic Load. A simple and convenient way of making healthy diet choices is following the Glycemic Index. It helps compare alternate sources of nutrients according to blood glucose levels. Glucose has a higher blood glucose response compared to fructose.
Jackfruit is a tropical fruit, which has become more famous in recent days. It has a distinctive sweet flavor and can be used to make a variety of dishes. It is rich in nutrients and has several health benefits. It is enormous in size and can grow up to 35 kgs. Vegetarians generally use it in exchange for meats in their dishes. According to the International GI Tables, the Glycemic Index of jackfruit is around 50-60.
Jackfruit has a subtly sweet flavor, and it comprises healthy nutrients like
- Fiber
- Protein
- Vitamin A
- Vitamin C
- Riboflavin
- Magnesium
- Potassium
- Copper
- Manganese
How to Calculate Glycemic Load of Jackfruit?
The standard Glycemic index of jackfruit is around 50-60. The high glycemic index of the fruit helps in reducing the risks related to cardiovascular diseases. If we want to talk about diet, the key to prevent diabetes or any chronic illness is to distribute the carbohydrate consumption content throughout the day and manage the sugar levels in the body correctly. Jackfruit is full of nutrients and fibers and is good for consumption.
The Formula/Procedure For Calculation of Glycemic Index of the Watermelon :
GL = GI * carbs / 100
where
- GL – glycemic load;
- GI – glycemic index;
- and carbs – the amount of carbohydrates in the portion.
| SL.NO | JACKFRUIT BY WEIGHT IN (g) | GLYCEMIC LOAD |
| 1. | 100 g of Raw Jackfruit | 5 (low) |
| 2. | 250 g of Raw Jackfruit | 12.5 (medium) |
| 3. | 500 g of Raw Jackfruit | 50 (high) |
| 4. | 100 g of Ripe Jackfruit | 10 (very high) |
| 5. | 1 Cup of Raw Jackfruit | 8.25 (very high) |
| 6. | 1 Cup of Ripe Jackfruit | 16.5 (low) |
Is Jackfruit Safe to Consume If You Have Diabetes?
Jackfruit is known for having several properties that can help with blood sugar management. It has a fairly low GI, so your blood sugar level does not instantly rise when you eat the fruit. This is because of the fiber in it, which slows digestion and helps prevent blood sugar spikes. Also, jackfruit provides a lot of protein which prevents blood sugar from rising instantly after a meal. A study found that adults who consumed jackfruit extract had significantly improved blood sugar levels.
Can I Eat Jackfruit During a Fat-Loss Diet?
You can eat jackfruit during a strict fat-loss diet. If you are looking for good results, you should avoid having more than 200 g of jackfruit per serving.
- A 200 g serving of jackfruit has a GL of 10 which is in the permissible levels.
- Jackfruit s very versaltile and you can eat it in a variety of ways.
Can I Eat Jackfruit During a Low-Carbohydrate Diet?
You can eat jackfruit on a strict low-carb diet. However, you must be careful of the portion size that you consume. We suggest you not consume more than 200 g of jackfruit. In
Is Jackfruit High in Sugar?
100 g of Jackfruit has 38.6 g of carbs and 31.48 g of sugar. Although high in sugar, this fruit is packed with nutrients and does not drastically affect your blood sugar levels. It is also high in calories, of which more than 90% come from carbs. However, jackfruit is highly nutritious and has varying health benefits.