When looking for meat substitutes most people tend to use mushrooms or beans thanks to their meaty textures. However, if you’re feeling a bit more adventurous, try using jackfruit instead.

Coming from India, jackfruit has recently gained popularity among vegan and vegetarian crowds internationally. This is because it can taste just like pulled pork, shredded chicken or even crab when prepared just right.

Jackfruit provides a lot of health benefits

Jackfruit contains a moderate amount of calories, with 155 mg in a one-cup (165-gram) serving. About 92 percent of the calories from jackfruit come from carbs, while the rest come from protein and an even smaller amount comes from fat.

More importantly, jackfruit actually has an impressive nutrition profile and contains just about every vitamin and mineral that your body needs, including vitamins A, B2 and C, as well as the minerals magnesium, potassium, copper and manganese.

Just one cup of sliced jackfruit can provide the following nutrients:

• Vitamin A: 10% of the RDI
• Vitamin C: 18% of the RDI
• Riboflavin: 11% of the RDI
• Magnesium: 15% of the RDI
• Potassium: 14% of the RDI
• Copper: 15% of the RDI
• Manganese: 16% of the RDI

What really makes jackfruit stand out from other fruits, however, is its protein content. Just one cup of jackfruit can provide more than three grams of protein, compared to the 0 to one gram in other similar fruits, such as mangoes and apples.

In addition, jackfruit is also rich in several types of antioxidants. These are likely responsible for the majority of jackfruit’s health benefits.

Jackfruit helps control blood sugar

Jackfruit has a fairly low glycemic index. This means that your blood sugar doesn’t rise up as quickly after eating it. This is thanks to the fiber it provides, which slows digestion and prevents blood sugar spikes. On top of this, the protein in jackfruit may also prevent your blood sugar levels from rising after a meal.

In addition, the flavonoid antioxidants in jackfruit are also known for their ability to promote balanced sugar levels.

Jackfruit may protect against disease

The antioxidants in jackfruit may also help protect you from diseases. These are known to protect your cells from inflammation, which is often the result of oxidative damage caused by free radicals.

Jackfruit contains a fair amount of vitamin C, which may help prevent inflammation that can lead to chronic diseases such as heart disease and even cancer.

In addition, jackfruit also has carotenoids. These antioxidants not only help protect against heart disease but can also reduce the risk of diabetes.

Healthy jackfruit recipes you’d swear weren’t vegan

If you’re looking to try cooking with jackfruit, here are 13 healthy recipes you can try:

Vegan Teriyaki Jackfruit Bowl

At first glance, this dish doesn’t look like a vegan recipe due to just how much like meat the jackfruit looks like. Beyond that, it also tastes and feels like meat too.

Vegan Gyros

Mediterranean food is already pretty vegan friendly. For these gyros, just replace the meat with jackfruit and then slather with dairy-free tzatziki sauce.

Butter “Chicken” with Jackfruit

The only “chicken” in this recipe is in the name, with jackfruit being used to replace it. In hindsight, it makes sense that a fruit native to India tastes great when prepared as “butter chicken.”

Jackfruit Crab Cakes

Miss the taste of crab? Worry not, a bit of Worcestershire sauce, as well as some herbs and spices, can make jackfruit taste unmistakably crabby.

Buffalo Jackfruit Dip

You may think that this recipe has meat and cheese at first glance, but in truth, it doesn’t. Once again, jackfruit is here to save the day, serving as a delicious vegan dip for parties and gatherings.

Jamaican Jackfruit and Black Bean Wraps

Jackfruit already has a good amount of fiber and protein, adding black beans just adds more of that in this meaty, spicy burrito.

Korean Barbecue Jackfruit Pork Buns

Putting jackfruit inside homemade buns makes for a treat that feels just like a Korean take on a pulled pork sandwich, without the pork.

Grilled Barbecue Jackfruit Pizza

Make this pizza with hemp seed cheddar to keep it totally vegan. Combined with roasted peppers and arrowroot powder, this pizza tastes surprisingly authentic.

Barbecue Jackfruit Sandwiches

Combining barbecued sweet and spicy jackfruit with pineapple slices makes for the perfect summer sandwich.

Jackfruit Tinga Tostadas

For a unique, smoky taste, these tostadas combine jackfruit with a bit of liquid smoke to kick up the meaty flavor.

Jackfruit Tortilla Soup

This recipe replaces chicken with jackfruit but still tastes like the real deal, showing just how versatile this fruit is.

Vegan Crockpot Carnitas

Carnitas get their name from “carne,” Spanish for meat. There’s no meat in these tasty carnitas, however, just jackfruit.

Red Chili Jackfruit Tamales

It might take a bit of effort to make these vega tamales, however, their authentic flavor means that the effort is totally worth it.

Jackfruit is one of the most versatile meat substitutes you can find. Not only does it replicate the taste and texture of meat, but it also comes provides you with a lot of nutrients and disease-fighting antioxidants.

If you’re feeling a bit adventurous and want to try some new vegan dishes, give jackfruit a try.

Sources:

Healthline.com

NutritionData.self.com 1

NutritionData.self.com 2

PubMed.NCBI.NLM.NIH.gov 1

NCBI.NLM.NIH.gov 1

NCBI.NLM.NIH.gov 2

NCBI.NLM.NIH.gov 3

Self.com