Jackfruit Day: How much of the fruit can be consumed without sugar spikes? Doctor explains

Chakka puzhukku, chakka koottaan, chakka ada, chakka paayasam, chakka upperi, chakkakuru thoran... Ask Keralites how to make the most of a chakka, aka jackfruit, and they will give you numerous recipes. The fruit is an unmissable presence in many of Kerala's backyards, and July 4 is observed every year as Jackfruit Day. Public health expert Dr PV Krishnakumar explains various nutritional aspects of jackfruit and how it can give any other fruit or herb a run for its money.

Nutritional benefits of jackfruit
It is important to understand the nutritional benefits of jackfruit, especially in the modern age, when lifestyle-related diseases have become common. Loaded with vitamins, minerals and fibres, jackfruit can boost immunity. A jackfruit bulb contains up to two per cent protein, one per cent fat, 74 per cent water and 23 per cent carbohydrates. Meanwhile, raw or unripe jackfruit can be enjoyed by diabetic patients, as it is an excellent source of fibre. Delicious curries could be made using raw jackfruit or dried and stored as powder.

How much jackfruit is healthy?
It is better for diabetic patients to avoid ripe, juicy jackfruit. They could enjoy ripe jackfruit in moderation by cutting down sugar intake from other sources. Nevertheless, it is safe to consume up to 100 – 120 grams of jackfruit without worrying about sugar spikes. Unripe jackfruit can be cooked into mouthwatering savoury dishes, just like mushrooms and cauliflower. Raw jackfruit mappas, jackfruit mutton curry, jackfruit soup, jackfruit fried rice, biryani, and jackfruit curry cooked in roasted coconut gravy are some dishes that could be added to your menu.

Can jackfruit replace medication?
Jackfruit is rich in potassium, which can reduce high blood pressure. However, do not think that jackfruit could replace your regular medication. Kidney patients should avoid Jackfruit due to its high potassium content. Dishes made with raw jackfruit can be included in your diet if you are trying to lose weight. Although jackfruit is nutritious, it becomes unhealthy when deep-fried in oil. It will then cause all the health problems that are likely to be caused by deep-fried food.

The right way to enjoy jackfruit
• Do not overeat ripe jackfruit just because they are easily available in your backyards. Mindful eating is key to enjoying jackfruit in a healthy manner.
• Instead of having jackfruit with lunch, diabetic patients can eat a few bulbs of ripe jackfruit with evening tea.