Jackfruit (Kathal): Uses, Benefits, and Side Effects

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Jackfruit (Kathal): Uses, Benefits, and Side Effects

Jackfruit or Kathal, as it is lovingly referred to in India, is scientifically known as Artocarpus heterophyllus. Jackfruit is the largest edible fruit in the world and is native to the tropical regions of Asia, particularly the Western Ghats of India. This evergreen tree can grow up to 20 meters tall and produce fruits that can weigh a significant 40 pounds or more.

Historically, jackfruit has been a staple food in many Asian countries due to its nutritional value and versatility in cooking. Often referred to as ‘a sustainable food source’ because of its affordability and abundance during harvest seasons, this fruit holds a significant place in our culture. Both unripe (raw) and ripe fruits are utilised in savoury and sweet dishes, respectively, showcasing their adaptability.

In this blog, we will explore the comprehensive nutritional profile of jackfruit, its wide-ranging health advantages, the benefits of its often-overlooked seeds, and important precautions for safe consumption.

Key Facts on Jackfruit

A single jackfruit tree can yield 150 to 200 fruits in a year.

The fibrous, unripe jackfruit pulp is a popular plant-based meat substitute in vegan and vegetarian cuisine.

Nutritional Profile of Jackfruit

Jackfruit is dense in carbohydrates and fibre, making it an excellent natural energy source. The following table provides the nutrient content for a standard serving:

As the table shows, jackfruit is notably rich in carbohydrates and a good source of potassium and Vitamin C. Its dietary fibre and essential micronutrients contribute to its wide range of potential health benefits.

Don’t overlook the seeds of jackfruit—they’re highly nutritious, offering a valuable source of plant-based protein and fibre [1]. Whether enjoyed in curries, roasted, or boiled, these seeds add both flavour and nutrition to your meals.

Thanks to its impressive nutrient profile and fibrous texture, jackfruit is also gaining global popularity as a meat substitute, especially in vegan and vegetarian cuisine. However, as with any healthy food, moderation is key. Overconsumption may lead to digestive discomfort in some individuals.

Culinary and Traditional Uses of Jackfruit

The uses of jackfruit are manifold, spanning savory, sweet, and traditional applications:

Culinary Versatility (Unripe vs. Ripe)

Jackfruit, known as ‘Kathal’ in Hindi, is a versatile fruit that can be used in both savoury and sweet dishes.

Jackfruit in Savoury Dishes: The ‘meaty’ texture of unripe jackfruit makes it an ideal ingredient for vegetarian and vegan dishes. Examples include traditional ‘Jackfruit Sabzi’, a favourite Punjabi dish, and ‘Jackfruit Carnitas’, a popular vegan alternative to the Mexican pork dish. Steamed jackfruit puttu (‘Chakka Puttu’) is also a staple breakfast item in Kerala.

Jackfruit in Sweet Dishes: The sweet, ripe jackfruit is perfect for desserts. Delicious seasonal ‘Jackfruit Halwa’ and unique treats like Jackfruit sago dessert made with chewy sago pearls and coconut milk are common. It can also be blended into smoothies for a healthy tropical flavour.

Non-Culinary and Traditional Applications

Apart from its culinary uses, jackfruit has non-culinary applications:

Traditional Uses: Historically, various parts of the jackfruit tree (leaves, roots, and fruit) have been used in traditional medicine systems for their nutritional properties [2].

Industrial Uses: Jackfruit wood is valued for being durable and termite-resistant, making it a common choice in furniture and musical instrument making.

Evidence-Based Health Benefits of Jackfruit

While no single food can cure disease, incorporating jackfruit into a balanced diet may contribute to health and wellness due to its nutrient composition. Here are some of its potential benefits:

1. Digestive Health Support

The high content of dietary fibre in both the pulp and seeds promotes healthy bowel movements and regularity, which is beneficial for managing and preventing constipation [1]. Fibre is crucial for maintaining a healthy gut microbiome.

2. Immune Function and Antioxidant Protection

Jackfruit is a good source of Vitamin C (13.7 mg per 100g), a powerful antioxidant that is crucial for strengthening the immune system and helping the body fight off infections [2]. Additionally, the presence of carotenoids and flavonoids helps combat harmful free radicals, offering protection against cellular damage [1], a property demonstrated in laboratory studies [3].

3. Blood Pressure Management and Heart Health

The fruit contains a notable amount of Potassium (358 mg per 100g), a mineral essential for regulating fluid balance and blood pressure [1]. A diet rich in potassium can help counteract the negative effects of sodium and is associated with a lower risk of cardiovascular diseases, contributing to overall heart health [2].

4. Benefits for Skin Health

The beneficial compounds in jackfruit may also extend to skin health:

Antioxidant Properties: The antioxidants help fight against oxidative stress caused by environmental stressors, which is a factor in skin ageing [2].

Collagen Production: The high Vitamin C content is vital for collagen synthesis, a protein that helps maintain the skin’s elasticity, firmness, and youthful appearance [2].

Potential Side Effects and Precautions

While jackfruit offers numerous benefits, it is important to be aware of potential side effects and necessary precautions for safe consumption.

1. Allergic Reactions

Individuals with known latex or birch pollen allergies may experience an oral allergy syndrome or cross-reactions to jackfruit [4]. This is due to the presence of chitinase, a protein found in the fruit that shares similarities with allergens in latex and certain pollens. Symptoms can include itching, swelling of the mouth or throat, or gastrointestinal discomfort. Anyone with known allergies should consult a healthcare provider before consuming jackfruit, as severe reactions (anaphylaxis) have been reported [5].

2. Risk of Hyperkalemia in Specific Conditions

Jackfruit is known for its rich potassium content (358 mg/100g). While this is generally beneficial, it requires caution for individuals with certain medical conditions. People with Chronic Kidney Disease (CKD) or those on potassium-restricted diets must consume jackfruit sparingly and only under the guidance of a physician or registered dietitian. Excessive potassium accumulation (hyperkalemia) can lead to serious health issues, including muscle weakness and heart rhythm disturbances.

3. Digestive Discomfort

Consuming very large amounts of jackfruit may cause digestive discomfort in some people. This is primarily due to its high fibre content, which, when rapidly increased in the diet, can result in temporary symptoms such as bloating, gas, or mild diarrhoea [1].

It is always advisable to consult your physician or a registered dietitian before making significant changes to your diet, especially if you have underlying health conditions (like diabetes or kidney disease) or are taking medications that may interact negatively with high potassium levels or other components in the fruit.

How to Incorporate Jackfruit into Your Diet

Jackfruit’s versatility makes it easy to integrate into a variety of meals:

Savoury Dishes: Unripe jackfruit serves as an excellent meat substitute in delicious recipes. You can add it to curries, stir-fries, and tacos, where it provides a texture similar to pulled pork or chicken.

Sweet Dishes: Ripe jackfruit is a treat to enjoy fresh or in desserts such as smoothies, ice creams, or fruit salads. Its natural sweetness complements a variety of sweet recipes.

Snacks: Dried jackfruit is a convenient and tasty snack option. It can be enjoyed on its own or added to a healthy trail mix.

Baking: Jackfruit puree can be used to add natural sweetness and moisture in baking recipes like cakes and muffins.

Conclusion

The humble jackfruit, or kathal, is a powerhouse of nutrition, packed with vitamins, minerals, fibre, and antioxidants. Its versatility allows it to shine in both sweet and savoury dishes. When incorporated thoughtfully into your diet, jackfruit offers numerous health benefits—from aiding digestion to potentially supporting heart and immune health. However, it is crucial to consume jackfruit in moderation, and individuals with existing health conditions (such as kidney disease or allergies) should seek professional medical advice before making it a regular part of their diet. When enjoyed mindfully, jackfruit can be a delicious and nutritious addition to a balanced diet.

Expert Quote

“Jackfruit is nature’s powerhouse — rich in fibre, vitamins, and antioxidants, it nourishes the body, supports digestion, and offers a wholesome alternative to meat, all in one tropical package.”

Dr. Kavya Rejikumar

Frequently Asked Questions (FAQs)

How does jackfruit benefit the skin?

Jackfruit benefits the skin in several ways. It is rich in antioxidants, which combat harmful free radicals that can damage the skin. Additionally, the high Vitamin C content is crucial for collagen production, which helps maintain the elasticity and youthful appearance of your skin.

Can jackfruit seeds be consumed safely?

Absolutely! Jackfruit seeds are packed with fibre and protein, making them a nutritious snack option. However, they must always be cooked (boiled or roasted) before consumption to eliminate potential natural toxins and improve digestibility.

Is jackfruit suitable for people with dietary restrictions?

Jackfruit is generally considered safe to include in many diets, including vegan and gluten-free diets, due to its versatility. However, due to its high carbohydrate and natural sugar content, individuals with diabetes should monitor portion sizes and blood glucose levels carefully. As always, if you have specific dietary restrictions or food allergies, it’s best to consult your family doctor or a registered dietitian.

What is the difference between raw and ripe jackfruit?

Raw (unripe) jackfruit has a firm, fibrous texture and a neutral flavour, making it an excellent vegetable substitute in savoury dishes, providing dietary fibre for digestive regularity. Ripe jackfruit has a soft, sweet, and aromatic pulp, which is enjoyed as a fruit, used in desserts, and contains higher levels of simple sugars.

References

[1] Ranasinghe, R. A. S. N., Maduwanthi, S. D. T., & Marapana, R. A. U. J. (2019). Nutritional and Health Benefits of Jackfruit (Artocarpus heterophyllus Lam.): A Review. International Journal of Food Science, 2019. https://doi.org/10.1155/2019/4327183

[2] Ocloo, F. C. K., & Lartey, G. O. (2018). Nutritional and medicinal properties of jackfruit: a review. International Journal of Research in Pharmacy and Biosciences, 5(5), 1–8. https://www.researchgate.net/publication/330201154_Nutritional_and_Health_Benefits_of_Jackfruit_Artocarpus_heterophyllus_Lam_A_Review

[3] Baskar, R., Rajeshwari, R., & Kumar, B. P. (2011). In vitro antioxidant studies in Jackfruit (Artocarpus heterophyllus Lam.) pulp. Food and Nutrition Sciences, 2(6), 578–584. https://doi.org/10.4236/fns.2011.26081

[4] Bolhaar, S. T. H. E., van Ree, R., Bruijnzeel-Koomen, C. A. F. M., Knulst, A. C., & Zuidmeer, L. (2004). Allergy to jackfruit: A novel example of Bet v 1-related food allergy. Allergy, 59(11), 1187–1192. https://doi.org/10.1111/j.1398-9995.2004.00552.x

[5] Dey, S., Hu, Y., Torres Gonzalez, J., Atoot, A., & Bangolo, A. (2023). Jackfruit Anaphylaxis Due to Cross Reactivity with Latex. Journal of Community Hospital Internal Medicine Perspectives, 13(4), Article 9. https://doi.org/10.55729/2000-9666.1199

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