When most people think of jackfruit, they think of the sweet, ripe fruit that is commonly used in desserts and smoothies. However, unripe jackfruit is also edible and has numerous health benefits. Unripe jackfruit is a popular ingredient in many Southeast Asian cuisines and is becoming increasingly popular in the Western world as a meat substitute.
Unripe Jackfruit: A Taste Adventure: The thick, creamy flesh surrounding the seed of jackfruit is consumed when the fruit is two to four days away from ripening. At this stage, it has a pale white color, a mild flavor, and lacks the intense aroma of a ripe mango. Unripe jackfruit's subtle taste makes it an ideal complement to savory dishes. In fact, it can even be used as a substitute for tofu or chickpeas in vegetarian curries. However, the uncanny resemblance to barbecued meat has gained unripe jackfruit popularity among vegetarians and vegans.
According to Bhojanakutuhalam, the unripe jackfruit has a combination of astringent and sweet flavors, and it can be difficult to digest due to its heaviness. Consuming it can lead to an increase in medhas (body fat) and sleshma (mucus), as well as being strengthened. Itincreases thirst, burning sensation, and aggravation of the vata and pitta doshas. (1) However, with the addition of spicesand cooking methods (karana) these properties can be tempered. For example, using coconut in the dish can help balance vata and pitta.
Unripe jackfruit offers a nutritional profile that setsit apart from other popular fruits. It is knownto have a higher nutrient density than apples and avocados. Rich in vitamin C, it also stands out as one of the few fruits that boast high levels of B vitamins. Additionally, unripe jackfruit contains potassium, magnesium, niacin, riboflavin, and folate. (2)
Powerful Antioxidants: Unripe jackfruit's yellow pigments, known as carotenoids, hold a significant amount of vitamin A.These antioxidants playa crucial role in preventing cellular damage and promotingoverall physiological well-being. The presence of carotenoids in jackfruit offers potential protectionagainst cancer, cardiovascular disease, and age-related eye conditionssuch as macular degenerationand cataracts. (3). Aiding Weight Management: With its highfiber and water content, unripe jackfruit provides a greater sense of satiety (4) compared to the same volume of rice or rotis. Unripe jackfruitcan be an ally in weight management journeys by consuming less but feeling fuller for longer.
Unripe jackfruit slice
A Low Glycemic Option: Clinical trials conducted at Sydney University's Glycemic Index Research Service (SUGiRS) (5) have shown that unripe jackfruit has a significantly lower glycemic load compared to grains like rice and wheat. This means that incorporating raw jackfruit into meals can help regulate blood sugar levels. It can be a suitable alternative for those looking to minimize the impact on blood sugar levels (6). Unripe Jackfruit: A Protein Source: Unlike most vegetables, raw jackfruit contains a notable amount of protein, with approximately 3 grams per cup. While it may not rival eggs or lean meat in terms of protein content, it still offers a valuable protein source for those following a plant-based diet. (7)
Bringing Unripe Jackfruit to Your Plate: Now that we've explored the benefits and unique qualities of unripe jackfruit, let's discusshow to incorporate it into your meals:
These are just a few examples of how you can cook with raw jackfruit, but the possibilities are endless.
So, why not embark on an exciting culinary adventure and discover the wonders of unripe jackfruit? Unleash your creativity in the kitchen and savor the delights this tropical gem has to offer!
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