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Is Jackfruit good for Diabetes ?

Most often patients come to the hospital asking whether they can eat jackfruit or not?
Here are some facts you must remember when having a Jackfruit.


The jackfruit is a widely cultivated and popular food item throughout the tropical regions of the world. Thus, craving for jackfruit is out of question. Many people, most often an individual with diabetes often pops the question before the doctor whether to eat them or not.

Consuming raw jackfruit is recommended for such people. In a 100 gram portion, raw jackfruit provides 95 calories. However, unripe jackfruit should be taken as a meal replacement because it has been found that 30 grams of dehydrated unripe jackfruit could give one the same sated feeling that a cup of cooked rice or two wheat chapattis would.

Gobbling down ripened jackfruits tend to increase the blood sugars. In a 100 gram portion, ripe jackfruit contains 113 calories. Still, 2-3 ripe jackfruit pods may be allowed if the feeling of longingness develops.

A healthy outside starts from the inside


What should I Eat ?

At the onset itself a wholesome balanced diet is essential for growth, maintenance and repair. Choosing a dedicated amount of servings from each food group is vital as every food group adds a vital macro or micro nutrient to your diet. Whole cereals like jowar, ragi, bajra, wheat, rice are major sources of energy, vitamin B complexes and fibers. Pulses like Bengal gram, horse gram, soya bean and germinated sprouts are rich sources of proteins, vitamins and minerals. Milk and milk products rich in vitamins, proteins and fats. Fish and meat products rich sources of good essential fatty acids and good quality protein. Vegetables and fruits are excellent sources of anti-oxidants, vitamins, minerals and fiber. Nuts and oil seeds contribute to good quality fats, proteins and mineral.

पूजयेदशनं नित्यं अद्याच्चैनमकुत्सयन् ।
दृष्ट्वा हृष्येत् प्रसीदेच्च प्रतिनन्देच्च सर्वश: ॥
पूजितं ह्यशनं नियं बलमूर्जं च यच्छति ।
अपूजितं तु तद्भुक्तं उभयं नाशयेदिदं ॥
अनारोग्यमनायुष्यं अस्वर्ग्यं चातिभोजनं ।
अपुण्यं लोकविद्विष्टं तस्मात् तत्परिवर्जयेत् ॥

Consuming not more than 25-30% of total calories from fats and <7% of calories per day saturated fats (like butter, dairy fat, coconut oil, palm kernel, animal fats). Avoid consumption of trans fats like those used in bakery products e.g.: in biscuits, cakes or hydrogenated fats like dalda. Diets low in saturated and trans fats have been proven to reduce risk for heart disease and strokes among diabetics.

Total cholesterol intake should be less 200mg per day. Foods high in cholesterol include organ meats and egg yolks.

15-20% of the total proteins can be from protein sources, with exceptions for people having secondary kidney diseases.

High fiber (25 – 30 grams per day) helps reduce blood glucose and Hb A1C levels. Eating a good amount of greens, fruits, vegetables and whole cereals give you the required amounts of fiber per day.

Avoid use of table sugar, high fructose corn syrups, and other sweets and confectionaries so it reduces the amount of insulin you require to administer and spares you the calories you could use from a multi nutrient source like fruits and whole grains.

Artificial sweeteners do not affect blood sugar levels and those approved by FDA and FSSAI can be used in sparing amounts whenever requires. Stevia (sometimes called Rebaudioside A or rebiana) comes from the stevia plant and is now generally recognized as safe by the FDA as a food additive and table top sweetener. Abstain from drinking alcohol.

Inclusion of food with added sugars in very judicious amounts after consulting your dietitian and in moderation is now being practiced. One needs to calculate your insulin doses depending on the grams of carbohydrates including the grams from sugar.

Recommendations for Energy Intake for Indian Children by ICMR (Indian Council of Medical Research,2010)

Weight (kg)Energy (kcal/day)
Men60
Sedentary2320
Moderate2730
Heavy3490
Women55
Sedentary1950
Moderate2230
Heavy2850
Pregnancy350
Lactation (0-6 Month)600
Lactation (7-12 Month)520
Children
1-3 Years12.91060
4-6 Years181350
7-9 Years25.11690
Boys
10-12 Years34.32190
13-15 Years47.62750
16-17 Years55.43020
Girls
10-12 Years352010
13-15 Years46.62330
16-17 Years52.12440

Meal Suggestions