Published:
April 16, 2024
May 20, 2024
by
Author Name
— Signos
Author Title
Green checkmark surrounded by green circle.

Reviewed by

Text Link
Green checkmark surrounded by green circle.

Updated by

Text Link
Green checkmark surrounded by green circle.
Published:
May 20, 2024
— Updated:
This is some text inside of a div block.

Table of contents

Jackfruit, often hailed as a versatile meat alternative and tropical superfood, is garnering attention for its potential impact on blood sugar levels. While jackfruit is naturally sweet and rich in carbohydrates, its glycemic index remains relatively low, making it a favorable option for individuals managing diabetes or seeking to stabilize blood sugar levels. 

Jackfruit possesses a moderate glycemic index, typically ranging between 40 to 60, which can contribute to better glycemic control when incorporated into a balanced diet.¹ Additionally, its high fiber content aids in slowing down digestion, further assisting in glucose regulation and promoting satiety. This article will explore the nuances of jackfruit's glycemic impact and its broader health benefits, shedding light on its potential role in diabetes management and overall well-being.

Get more information about weight loss, glucose monitors, and living a healthier life
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Glycemic Index Table

To calculate the glycemic index (GI) of jackfruit, we need to reference its carbohydrate content and compare it to the GI of glucose. According to USDA data, the carbohydrate content of jackfruit is approximately 23.25g per 100g serving.² To determine the glycemic load (GL) per serving, we multiply the GI by the carbohydrate content and divide by 100. The GI of jackfruit can vary depending on factors such as ripeness and preparation method. Generally, ripe jackfruit tends to have a higher GI compared to unripe jackfruit due to its higher sugar content. Cooking methods like boiling or stewing may also affect the GI by breaking down starches, potentially increasing the GI.

Based on this information, let's calculate:

1. Glycemic Index: The GI of jackfruit can range from approximately 40 to 60.¹

2. Carbohydrate per Serving: 23.25g.

3. GL per Serving: GI (range of 40-60) * Carbohydrate per Serving (23.25g) / 100.

Glycemic Index

40-60

Serving Size

100g

Carbohydrate* per Serving (g)

23.25 g

GL per Serving

11.60

Nutritional Facts

Jackfruit is a tropical fruit renowned for its nutritional richness, offering a spectrum of vitamins, minerals, and dietary fiber. A 100g serving of jackfruit provides approximately 95 calories, 23.25g of carbohydrates, 1.72g of protein, and 0.64g of fat, along with essential micronutrients such as vitamin C, potassium, and magnesium.² Its fiber content contributes to digestive health, while its array of vitamins and minerals supports overall well-being.

The nutritional information below is for 100 g of jackfruit.²

Calories

95 kcal

Carbs

23.25 g

Protein

1.72 g

Fiber

1.5 g

Cholesterol

0 mg

Vitamins

A (5 µg), B6 (0.329 mg), C (13.7 mg), Zinc (0.13 mg)

Sodium

2 mg

Total Fat

0.64 g

Is Jackfruit Good for Weight Loss?

Jackfruit can be a valuable addition to a weight loss diet due to its low-calorie content and high-fiber content, which can promote feelings of fullness and reduce overall calorie intake. With approximately 95 calories per 100g serving and 1.72g of protein, jackfruit offers a satisfying option for those looking to manage their weight.² Additionally, its natural sweetness can help satisfy cravings for sugary treats, making it a healthier alternative for those seeking to reduce their calorie and sugar intake.

Is Jackfruit Good for People Living with Diabetes?

Jackfruit can be a beneficial addition to the diet of individuals with diabetes due to its relatively low glycemic index (GI) and high fiber content. With a GI ranging from approximately 40 to 60, jackfruit's impact on blood sugar levels is moderate, helping to prevent rapid spikes in glucose levels.¹ 

Additionally, its fiber content aids in slowing down digestion, promoting better glycemic control and enhancing satiety.² However, portion control is key, as jackfruit does contain natural sugars, and excessive consumption may still affect blood sugar levels.

Get more information about weight loss, glucose monitors, and living a healthier life
Thank you! Your submission has been received!
Oops! Something went wrong while submitting the form.

Allergies

While jackfruit is generally considered safe for consumption, some individuals may experience allergic reactions, particularly those with latex allergies, as jackfruit contains proteins similar to those found in latex. Symptoms of an allergic reaction to jackfruit may include itching, swelling, hives, or even anaphylaxis in severe cases. It's essential for individuals with latex allergies to exercise caution when consuming jackfruit and to consult with a healthcare professional if they experience any adverse reactions.

No items found.
No items found.

FAQs

What is Glycemic Index?

The glycemic index (GI) is a measure of how quickly a carbohydrate-containing food raises blood sugar levels compared to a reference food, usually glucose. It ranks foods on a scale from 0 to 100, with higher values indicating a faster rise in blood sugar. The glycemic index (GI) scale is typically categorized as follows: Low GI [55 or less], Medium GI [56-69], High GI [70 or higher]. Foods with a high glycemic index digest rapidly and can cause dramatic fluctuations in blood glucose or glucose spikes.

What is Glycemic Load?

Glycemic load (GL) takes into account both the quality (glycemic index) and quantity (carbohydrate content) of carbohydrates in a specific serving of food. It is a measure of how much a particular food will raise blood sugar levels. GL is calculated by multiplying the glycemic index of a food by its carbohydrate content and dividing it by 100. It provides a more accurate representation of the overall impact of a food on blood sugar compared to the glycemic index alone.

Does Jackfruit Spike Insulin?

No, jackfruit does not spike insulin. Jackfruit is a low glycemic index fruit, which means it has a minimal impact on blood sugar levels. It contains fiber and complex carbohydrates that are digested slowly, leading to a gradual release of glucose into the bloodstream. This helps to maintain stable blood sugar levels and prevents insulin spikes. Therefore, jackfruit can be a suitable option for individuals who need to manage their blood sugar levels.

Is Jackfruit Low Glycemic?

Yes, jackfruit is considered to be low glycemic. The glycemic index (GI) is a measure of how quickly a food raises blood sugar levels. Foods with a low GI (55 or less) are digested and absorbed more slowly, resulting in a slower and more gradual rise in blood sugar levels. Jackfruit has a GI of around 35, making it a suitable choice for individuals looking to manage their blood sugar levels. Its low glycemic nature can help prevent spikes in blood sugar and provide sustained energy throughout the day.

Can People Living with Diabetes Eat Jackfruit?

Yes, people living with diabetes can eat jackfruit. Jackfruit is a low glycemic index fruit, which means it has a minimal impact on blood sugar levels. It is also high in fiber, which helps regulate blood sugar levels and improve digestion. However, it is important to consume jackfruit in moderation and monitor blood sugar levels to ensure it fits within an individual's overall meal plan. Consulting with a healthcare professional or registered dietitian is recommended for personalized advice.

Topics discussed in this article:

References

  1. The University of Sydney. (2023, May 1). Glycemic Index – Glycemic Index Research and GI Newshttps://glycemicindex.com/
  2. USDA FoodData Central. (2022, October 28). Food Details - jackfruit, raw. https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients

About the author

It is a long established fact that a reader will be distracted by the readable content of a page when looking at its layout.

View Author Bio

About the author

Brittany Barry is a national board-certified health coach and NASM-certified personal trainer based in South Carolina.

View Author Bio

Please note: The Signos team is committed to sharing insightful and actionable health articles that are backed by scientific research, supported by expert reviews, and vetted by experienced health editors. The Signos blog is not intended to diagnose, treat, cure or prevent any disease. If you have or suspect you have a medical problem, promptly contact your professional healthcare provider. Read more about our editorial process and content philosophy here.

Get started with Signos

View plans