Most people are looking for ways to add plant-based foods to their diet, but many of the plant-based meat substitutes are highly processed. Just read the label and you’ll see how many ingredients are on the list. Plant-based foods can be a delicious alternative to meat if they’re minimally processed. You’re already familiar with bean burgers and lentils burgers, but can fruit be a meat substitute?
Can fruit be a meat substitute?
It can if it’s jackfruit. Jackfruit is making its mark in the plant-based world as a meat substitute. Although it’s not as high in protein as meat, with only 3 grams to meat’s 6 grams, it can take on the texture of meat and it has some nutritional perks that meat doesn’t. Let’s take a closer look at this fruit that more people are enjoying as a meat substitute in certain dishes.
What is a Jackfruit?
Jackfruit has the scientific name Artocarpus heterophyllus. It’s a tropical fruit that grows in Southeast Asian countries like Bangladesh, Cambodia, Indonesia, Laos, Malaysia, Myanmar, and Sri Lanka. It can grow to be 30 feet tall and weigh up to 100 pounds. The tree is perennial which means it lives for more than two years in the same place. In Bangladesh, jackfruit is the national fruit.
What Are the Health Benefits of Jackfruit?
Jackfruit is a rich source of vitamin C, a vitamin that’s absent from meat, and beta-carotene, a precursor to vitamin A. It’s beta-carotene that gives jackfruit its yellow-orange color and gives carrots their brilliant shade of orange. Beta-carotene is also an antioxidant with anti-inflammatory benefits. Plus, it’s one of only a few fruits that contain substantial quantities of B-vitamins.
Like most fruits and vegetables, jack fruit is rich in blood-pressure-lowering potassium and an abundant source of fiber. A single serving of jackfruit contains a little over 10% of the recommended amount of fiber you should get each day. Most people only get half the recommended quantity of fiber each day, usually because they don’t eat enough plants. Potassium and fiber are both heart-healthy dietary components that may lower the risk of cardiovascular disease.
Jackfruit is also a source of antioxidants called flavanones that also have anti-inflammatory benefits. The anti-inflammatory components in jackfruit may offer some protection against low-grade inflammation that’s linked to chronic health problems, like cardiovascular disease and type 2 diabetes. Inflammation is the driving force behind many health problems and plants are rich in anti-inflammatory compounds.
Jackfruit has environmental perks too. Unlike meat, it’s sustainable. It’s also a resilient crop that’s resistant to pests and drought. What are some ways to enjoy the benefits this trendy fruit has to offer?
- Unripe jackfruit is a common meat substitute for vegans. It’s popular in Mexican recipes and curries.
- You can boil raw jackfruit and use it as a thickener in many dishes, such as sauces, soups, dips, and dressings.
- Unripe jackfruit can be boiled or steamed to make a sweet dessert known as jackfruit ice cream or fruit roll-up (sometimes referred to as puerh roll).
- Unripe jackfruit is used as an ingredient in dishes such as jackfruit curries.
- Jackfruit can be cooked in coconut milk with onions, garlic, and spices to make a delicious curry dish.
- You can use jackfruit in dishes where you would typically use tofu.
- With the right sauce and spices, jackfruit is a convincing plant-based substitute for barbeque meat.
- You can add it to smoothies or mix it with yogurt.
If you don’t want to prep it yourself, you can buy frozen jackfruit already seasoned and ready to heat up. How quick and easy for plant-based meals on the go and in a hurry.
The Seeds Are Healthy Too
You might not think about eating the seeds of the jackfruit, but they’re beneficial too. The seeds are packed with minerals, like potassium, magnesium, iron, calcium, and zinc, as well as B-vitamins. Plus, there is some evidence that the seeds contain compounds that have anti-bacterial benefits. Don’t consume jackfruit seeds raw. They contain anti-nutrients that reduce mineral absorption when you munch on them raw. Instead, roast or boil them to inactivate the anti-nutrients.
Are There Downsides to Eating Jackfruit?
If you’re allergic to pollen or latex, jackfruit isn’t for you. The proteins in jackfruit are like those in birch pollen and latex and can cause an allergic reaction in people allergic to these components.
If you’re diabetic, avoid eating large quantities of jackfruit. It has a relatively high carbohydrate content, although the fiber and protein content of jackfruit help reduce the rise in blood sugar. Still, jackfruit is not as low on the glycemic scale as some other fruits and vegetables. Avoid processed forms of jackfruit, such as ice cream and candy products made from the fruit, if you’re diabetic. Yet even a diabetic can enjoy jackfruit in moderation.
Another downside is jackfruit falls short in terms of protein. You may enjoy the way a jack fruit barbeque sandwich tastes and marvel at how close to texture is to real meat, but the protein content is nothing to write home about. A serving of jackfruit contains only 3 grams of protein and it’s an incomplete protein that lacks some of the essential amino acids. Don’t depend on it to be your go-to source of protein, but it’s a way to take a break from animal-based foods, add more fiber to your diet, and enjoy a plant-based alternative to meat.
The Bottom Line
Whether you’re a vegetarian or vegan looking for a plant-based meat alternative or trying to diversify your diet, jackfruit has something to offer. You’ll find recipes online that show you how to prepare it in creative ways and create unique dishes like barbeque jackfruit sandwiches and jackfruit carnitas. Enjoy!
References:
- “Jackfruit: Overview, Uses, Side Effects, Precautions ….”.webmd.com/vitamins/ai/ingredientmono-1487/jackfruit.
- “Jackfruit, raw Nutrition Facts & Calories.” nutritiondata.self.com/facts/fruits-and-fruit-juices/1930/2.
- “Nutrition facts for Jackfruit, raw, recommended daily ….”.nutritionvalue.org/Jackfruit%2C_raw_nutritional_value.html.
- “Nutrient and Phytochemical Composition of Jackfruit ….” seahipaj.org/journals-ci/sept-2018/IJIFNSA/full/IJIFNSA-S-2-2018.pdf.
- “Jackfruit health benefits, nutrition, and how to eat it.” 25 Mar. 2019, medicalnewstoday.com/articles/324787.
- Jackfruit – National Fruit of Bangladesh”. By Bangladesh.com. Retrieved 5 April 2021.
- Ranasinghe RASN, Maduwanthi SDT, Marapana RAUJ. Nutritional and Health Benefits of Jackfruit (Artocarpus heterophyllus Lam.): A Review. Int J Food Sci. 2019;2019:4327183. Published 2019 Jan 6. doi:10.1155/2019/4327183.
Related Articles By Cathe:
The Sometimes Confusing World of Meat Substitutes
5 Tips for Building Muscle When You Eat a Plant-Based Diet
Plant-Based Protein: 5 Meat-Free Ways to Add Protein to Your Diet
Are Mushrooms a Good Source of Plant-Based Protein?
Understanding Protein Supplements: What’s in Them and Do You Need Them?
