Jackfruit

Jackfruit is an exotic fruit grown in tropical regions of the world. It is native to South India. It is part of the Moraceae plant family, which also includes fig, mulberry and breadfruit. Jackfruit has a spiky outer skin and is green or yellow in color.

One unique aspect of jackfruit is its unusually large size. It is the largest tree fruit in the world and can reach up to 80 pounds and grow on trees that reach 80 feet! The most commonly consumed part of jackfruit is the flesh, or fruit pods, which are edible both when ripe and unripe. The fruit is popular in Indonesia, the Philippines, and Vietnam, among other Southeast Asian countries, and is considered the national fruit of Bangladesh.

Jackfruit is not the easiest fruit to prepare. When cut open, you’ll see large, pale yellow pods (or bulbs) that contain seeds and are connected to the fruit’s core. Ripe jackfruit can be eaten fresh or added to desserts such as ice cream. It’s the unripe, green jackfruit that’s the most interesting and useful. It has a texture very similar to chicken or pulled pork, which makes it an excellent “vegetarian meat” for curries, salads, and noodles.

Ripe jackfruit has a tropical fruit sweetness often likened to mango or pineapple. When still green, jackfruit has a more neutral flavor, similar to a potato, and will absorb the flavor of other foods it’s cooked with. The seeds are similar to chestnuts after boiling or roasting.

It contains a moderate amount of calories, providing 155 in a one-cup serving. Approximately 92% of the calories come from carbs, while the rest come from protein and a small amount of fat. Jackfruit contains some of almost every vitamin and mineral that you need, as well as a decent amount of fiber.

One cup of sliced fruit provides the following nutrients:

• Calories: 155
• Carbs: 40 grams
• Fiber: 3 grams
• Protein: 3 grams
• Vitamin A: 10% of the RDI
• Vitamin C: 18% of the RDI
• Riboflavin: 11% of the RDI
• Magnesium: 15% of the RDI
• Potassium: 14% of the RDI
• Copper: 15% of the RDI
• Manganese: 16% of the RDI

What makes jackfruit unique from other fruits is its protein content. It provides more than 3 grams of protein per cup, compared to 0-1 grams in other similar types of fruit, such as apples and mangoes.

The lectin in jackfruit has been shown to inhibit several viruses, including herpes simplex virus type 2 (HSV-2), in lab settings. Researchers are studying the benefits of jackfruit seeds as a potential new antibiotic, which could be particularly useful in treating antibiotic-resistant diseases. Some scientists advise caution to people who are already on antibiotics, as well as people who take blood thinners, as jackfruit may increase their risk of bleeding.

Jackfruit has several properties that may help with blood sugar management. It has a fairly low glycemic index (GI), which is a measure of how quickly your blood sugar rises after eating a food. This has been attributed to the fiber it provides, which slows digestion and helps prevent blood sugar spikes. Because jackfruit provides some protein, it might help prevent blood sugar levels from rising too quickly after a meal.

In one study, adults who consumed jackfruit extract were found to have significantly improved blood sugar levels. This was attributed to jackfruit’s content of flavonoid antioxidants, which are known for their ability to promote balanced blood sugar levels.

Jackfruit is high in a few powerful antioxidants.

• Vitamin C: Jackfruit contains high amounts of vitamin C, which may help prevent the inflammation that can lead to chronic diseases like heart disease and cancer.
• Carotenoids: Carotenoids have been shown to help lower inflammation and reduce the risk of various chronic diseases, such as type 2 diabetes and heart disease.
• Flavanones: Flavanones contain anti-inflammatory properties that may help lower blood sugar, blood pressure and cholesterol levels –  important factors in reducing the risk of type 2 diabetes and heart disease.
• Preventing skin problems: This fruit provides several nutrients and antioxidants, such as vitamin C, that may improve skin health. There is anecdotal evidence that eating it may slow the aging of your skin.
• Immune health: Jackfruit’s content of immune-boosting vitamins A and C may help prevent illnesses. Eating this fruit is also claimed to be helpful for reducing the risk of viral infections.
• Heart health: Jackfruit may have the potential to reduce the risk of heart disease due to its content of potassium, fiber and antioxidants

The roots and extracts have been used in traditional Indian and Sri Lankan medicine to treat several conditions, including asthma, diarrhea and stomach ulcers.

People with latex allergies should avoid eating jackfruit. People who are allergic to birch pollen should also skip jackfruit. And, because jackfruit contains a lot of potassium, it’s not safe for people who have chronic kidney disease.

How to Buy

Fresh jackfruit can be purchased at Asian food markets and specialty stores. It’s typically sold by the pound, with the average market jackfruit weighing between 10 and 25 pounds. The smell of a whole jackfruit will usually indicate its ripeness: The stronger the smell, the riper the fruit. Due to the fruit’s size, many stores offer precut jackfruit as well. Whether raw or ripe, make sure to avoid fruit with black or dark spots.

Jackfruit can also be purchased frozen, dried, or canned. The canned variety will be packed in brine (preferred for curry and other savory dishes) or syrup, which is ripe and sweet and not as useful. Additionally, look for canned jackfruit that’s labeled “green,” “young,” or “tender” if you want to use it as a meat substitute.

How to Store

Whole jackfruit will ripen as it rests. If you intend to eat it while green, process and freeze it as soon as possible. Cut, ripened jackfruit can be stored in silicone bags in the refrigerator for about one week or the freezer for up to one month.

How to Cook

Preparing a green jackfruit takes a little doing, but it yields a lot of food. The extras can be frozen for future use, just like you would with extra fresh meat. Jackfruit contains natural latex, so if you have a latex allergy, wear gloves. If working bare-handed, slather oil over your hands and a sharp serrated knife so they don’t get too sticky. Take extra caution when doing so and work carefully so the knife doesn’t slip.

A common way to prepare jackfruit is by boiling or using a pressure cooker. It’s best to lay down newspaper over a wide working surface, then slice the jackfruit into two halves. Keep slicing until you have large chunks of fruit (leaving the skin on). Boil the jackfruit chunks for 45 minutes or until the inner flesh is soft and a bit stringy, like chicken. If you have a pressure cooker, 10 minutes is enough.

When the jackfruit is cooked, peel off the skin to reveal the seeds and pods surrounding the seeds. The seed pods can be eaten, as well as the stringy fleshy sections between the pods and skin. Dig all of this out, separating the seeds.