33
FOOD
Nutrition
100g of tinned jackfruit in water
(drained) contains
30 calories,
zero fat,
6-7g carbs
6g fibre,
1.3g protein.
making carbs count
buy a whole jackfruit at around £10
for 1 kilo, however if you don't want
to break the bank (or strain your
back) tinned or bottled young/green
jackfruit in brine can be found in
most supermarkets for around £2
(a 210g tin does in fact come up as
roughly £10 per kilo too, but it is in
a portion-sized amount). Ripened
jackfruit for sweet dishes is less
popular and harder to find but is
available from speciality shops or
online and usually comes in syrup.
It has a sweet, tropical fruit flavour
and you can use it in smoothies
or desserts.
Healthy?
So, is this stringy meat substitute
any good for you? It is certainly
low in fat, 100g of tinned, shredded
jackfruit barely packs 30 calories. It
contains reasonable amounts of fibre
and protein, although not as much as
meat. It's also low in carbs at around
7g per 100g of drained jackfruit. In its
young or savoury state, it's also a low
glycaemic index (GI) food, although
this will rise as the pulp ripens and
turns sweet.
It's considered a good source of
vitamins and minerals and contains
the following:
Vitamin C (7%),
Pyridoxine (vitamin B6)
Niacin (vitamin B3)
Riboflavin (vitamin B2)
Folic acid (vitamin B9)
Calcium
Magnesium
Potassium
Phosphorus
* The % Daily Value (DV) tells you
how much a nutrient in a serving of
food contributes to a daily diet. 2,000
calories a day is used for general
nutrition advice.
Potassium
The low calorie and low glycaemic
index value of jackfruit makes it a
good food to avoid sugar spikes,
particularly if you are trying to
keep your weight under control
at the same time. It's also a good
source of potassium, which helps
regulate the balance of fluids in
your body, and consequently helps
control blood pressure. It contains
anti-inflammatory substances and
antioxidants that can lower blood
sugar levels and a reasonably high
amount of dietary fibre which helps
to regulate the digestive system.
All things considered; it can be a
useful and unique addition to your
diet to help protect against disease
as well as helping keep blood sugar
levels stable.
We've included two recipes - a
classic pulled pork/chicken recipe
(so you can see what all the fuss is
about) and a more traditional dish
from Sri Lanka.
d
ntage
A
RESOURCES
To find out how to prepare and cook
fresh jackfruit, see thehappyfoodie.
co.uk
Kue tako or kuih tako nangka
Indonesian traditional sweet
dessert topping with jackfruit slice