Jackfruit has become an increasingly popular health food, but low carb dieters may wonder if it can be enjoyed while remaining in ketosis on a keto diet.1
As most are aware, the keto diet allows for 30-50 grams of carbs per day, and while anything can technically be eaten on keto if daily carb limits are adhered to, dieters should be alerted by the amount of natural sugar in this juicy fruit.2
Dieters can learn more about how many carbs are in jack fruit, how to make small quantities into their diet, its health benefits and 10 keto fruit alternatives that include some others that make great meat substitutes.
Does Jackfruit Have Low Carbs? (Total & Net Carbs Content in Jackfruit)
Much like the avocado, spinach, and turmeric, jackfruit has become well known in the health world as the new “it” superfood, offering a number of healthy benefits. Keto readers need to know whether jackfruit is keto-friendly and the number of carbs it contains before they can start incorporating it into their diet.
When it comes to tracking carbohydrates, it’s best practice to check out both the total and net carbs in a food. The total carbs simply means all the carbohydrates a particular food contains.
This will include fiber, sugar, and generalized carbohydrates. The net carbs, on the other hand, are calculated a little differently; they will be the total carbohydrates minus the amount of non-digestible carbohydrates aka fiber.
Jackfruit, per every 1 cup serving size, has roughly 38 grams of carbohydrates and 2.5 grams of dietary fiber.3 So this means that the total amount of carbs is 38 grams, and the net carbs is 35.5 grams.
Furthermore, the amount of calories in jackfruit is 143 grams per one cup serving size, making it fairly low calorie for those wanting to lose weight.
When it comes down to it, jackfruit is similar to other carb dense foods like potatoes or bread. But even though jack fruit is high in carbs, it may still be feasible to enjoy when using carb counting strategies or when eating very, very small quantities.
How Much Natural Sugar Is in Jackfruit?
Perhaps even more important than the carb content, is the amount of sugar! Jackfruit has roughly 31.5 grams of sugar per one cup serving size, which is a considerable amount for just one sitting.
Those with sugar sensitivities, such as people with diabetes or prediabetes, should be mindful of their own blood sugar levels before enjoying this food. Make sure to check out a food’s glycemic index, a scale that estimates blood sugar responses to various foods, to help decide if it fits into a keto diet plan.
The good news for those on the jackfruit diet, is that the sugar in jackfruit is not the worst kind of sugar. It’s actually made of fructose, which does not cause a significant insulin spike after eating.
Foods that are high in fructose rather than the unhealthy, ultra-processed, and refined glucose tend to be a much healthier alternative for dieters who are craving something sweet.
Is Jackfruit Suitable for Keto? Can You Eat Jackfruit on a Keto Diet?
Now, let’s address a common concern for keto dieters: whether jackfruit fits into a keto diet. The answer is somewhat complex.
Even though one serving of jackfruit technically fits into the 50 grams of carbohydrates allowed per day, that doesn’t mean the fruit is keto approved. In fact, one serving would take up 76% of a keto dieter’s carb allowance per day!
Eating this many carbohydrates in one sitting will make meal planning pretty difficult, and can cause some dieters to accidentally break their diet plan.
In addition to looking at the carbohydrate content, it’s also important to consider a food’s glycemic index, which rates the body’s blood sugar response to specific foods. Ketogenic dieters should aim to eat carbs that have what’s referred to as a low glycemic index number in order to help stay in ketosis, which includes foods rated at a 55 or less on the GI scale.4
Jackfruit tends to fall into the moderate glycemic index, making it best to be avoided if possible.
As a final verdict, the answer is no, jackfruit is not keto approved, and should be avoided on a low carb diet plan since it contains too many natural sugars and the carbs that come along with that.
But don’t worry, there are still ways to incorporate this superfood in a healthy, and keto-friendly way as long as the right strategies are being used.
Plus, there’s other alternatives that we’ll get to and you may enjoy them even more!
How To Make Jackfruit Fit Into Keto Diet Plan
If you still want to enjoy jackfruit on a keto diet, don’t worry. There are many different strategies you can use to make this carb-heavy food fit into your keto diet plan.
First off, portion control is key and must be practiced. A standard serving size for jackfruit is one cup with 38 grams of carbs, but a keto-friendly portion of a half cup will only have 16 grams of total carbs.
This smaller serving size is much more feasible to fit into a diet plan, and keep keto dieters on the right track. It’s pretty much a healthy hack to have a cake and eat it too.
Using a keto recipe is also a tool for success, especially when it comes to incorporating high in carb foods like jackfruit. Look for recipes that combine jackfruit with keto friendly foods that are high in protein and fat, while low in carbohydrates.
High protein foods have been found to help people feel more full for longer periods of time, helping to aid in weight loss management.5 So dieters should keep in mind that combining jackfruit with a high protein source will help keep them to feel more full after a meal.
Finally, keto readers are encouraged to make sure they are making correct measurements to make sure they are adhering to the correct serving sizes and corresponding carbohydrate content. This helps to ensure the correct amount of carbohydrates are being consumed in order to stay in ketosis.
Is Jackfruit Healthy?
Jackfruit has become a hot, new superfood in the health and fitness space for a reason. It has a number of nutritional benefits that make this fruit extremely healthy to eat, and eating healthy foods is one of the 3 steps to lose weight.
Source: dev s’s Images via Canva.com6
Check out a comprehensive list of the benefits below, as well as the cons to get a full understanding of this unique fruit before adding it to a diet plan.
Benefits of Adding Jackfruit into Diet
First, let’s take a closer look at the many different pros of adding jackfruit into a diet:
- Jackfruit is jam packed with many essential amino acids that the body needs to make proteins, helping to improve bodily functioning and overall health7.
- They are extremely nutrient dense, containing many important vitamins like vitamin c and b complex vitamins to name a few.
- Jackfruit also contains many minerals essential for overall functioning, helping to keep the body balanced, organ systems operating, and even improving function on the cellular level.
- Jackfruit is very heart healthy, helping to lower cholesterol, and subsequent risk of heart disease.
- Jackfruit has many different anti-inflammatory effects, thanks to the compounds found in the food itself, leading to decreased inflammation throughout the entire body.8
Now let’s consider some of the downsides of jackfruit:
- Jackfruit is high in carbohydrates and sugars, making it difficult to enjoy with many trending diets such as keto.
- Additionally, it’s also fall into the moderate category on the glycemic index, causing a moderate spike in blood sugar after enjoying.
- They contain tannins, which studies have shown can have side effects that negatively impact digestion and nutritional uptake.9 For this reason, jackfruit is best consumed cooked and dieters should avoid eating unripe, young jack fruit (which will be a bright green instead of yellow).
Low in Sugar Fruit Alternatives to Jackfruit
Since jackfruit is not considered keto-friendly, it’s essential to explore the best keto-friendly alternatives available on the market. Low-carb dieters should start by looking at fruits that are low in sugar.
These fruits will help provide a sweet taste that can really aid a keto dieter’s fight against cravings.
Keep in mind that all nutritional content is reported based on 100 grams serving size for an easy comparison to each other.
1. Coconut
Coconut is actually pretty low in carbohydrate and high in fiber, leading to way less net carbs per serving size. Not only does it have a great taste, but is a great alternative to jackfruit as well due to its tough, meaty fruit that is very comparable to the texture of jackfruit.
- Calories: 354 Calories
- Total Carbs: 15 grams
- Net Carbs: 6 grams
- Protein: 3 grams
2. Watermelon
Watermelon is many dieters favorite food, and for a good reason too. This fruit is great to support sweet cravings, without eating too many carbohydrates or sugar, and without all the extra calories. As a result, it is an ideal jackfruit alternative to aid in weight loss and management.
- Calories: 30 Calories
- Total Carbs: 7 grams
- Net Carbs: 7 grams
- Protein: 0.5 grams
3. Avocado
Avocado is a little bit different from the rest of the fruits on this list due to its delicious, savory flavor. It’s not a sweet food and gives a very creamy taste to any meal it is added to while having the added benefits of being low in carbohydrates and high in nutrition.
- Calories: 167 Calories
- Total Carbs: 8 grams
- Net Carbs: 2 grams
- Protein: 2 grams
4. Berries
Strawberries, blueberries, raspberries, and blackberries are all low in calorie fruits, and are also fairly low in carbohydrates. This makes them an ideal replacement compared to many other options out there.
They offer a very sweet and tangy taste that can help low carb dieters fight off cravings, and also provides many vitamins and nutrients to help keep the body healthy. The following is a nutritional estimation and will vary from berry to berry:
- Calories: 32 Calories
- Total Carbs: 8 grams
- Net Carbs: 6 grams
- Protein: 0.5 grams
5. Oranges
Another tasty treat and very sweet fruit that surprisingly falls into the keto category! Along with being a good replacer for jackfruit, oranges are also ideal to promote weight loss by allowing for portion control. Ultimately they are one of the best foods for helping keto dieters to adhere to their dietary needs.
- Calories: 46 Calories
- Total Carbs: 11.5 grams
- Net Carbs: 9 grams
- Protein: 1 gram
Meat Substitutions for Jackfruit (High Protein Jackfruit Alternatives)
Much like low in carb fruits, high in protein foods can be a keto dieters best friend! Protein has been well researched to aid in a variety of health outcomes, such as decreasing obesity, aiding in weight loss, keeping weight off, and appetite regulation.10 Eating enough protein is also vital for building muscle, which further helps to increase metabolism and burn fat.
Source: samer daboul from Pexels11
Check out this list of keto friendly meat alternatives to jackfruit for a protein packed replacement. These are great for both hearty and nutritious meals, or quick snacks to fight off hunger.
And like the above, most of the nutritional content below is reported based on a 100 grams serving size for an easy comparison.
6. Tofu
Tofu is a high in protein, low in carbohydrate meat alternative to jackfruit. It’s very easy to season to fit into any recipe, and can be a great jackfruit replacement in terms of both taste and texture.
Better still, it has no carbohydrates (aside from those paired with chicken in the desired recipe used).
- Calories: 76 Calories
- Total Carbs: 2 grams
- Net Carbs: 2 grams
- Protein: 8 grams
7. Seitan
Seitan might just be the best option on this list, as long as a you aren’t gluten free. It is incredibly high in protein, and is great for dieters looking for a low carb and vegan friendly meat substitution.
It’s made from the product vital wheat gluten and is a great replacement as it can be seasoned to fit into many different recipes. It is also a great alternative to protein shakes diet plans when it comes to getting enough protein in one’s diet.
Seitan’s nutritional information will vary based on the recipe used, but a general estimation is as follows:
- Calories: 162 Calories
- Total Carbs: 7 grams
- Net Carbs: 6.5 grams
- Protein: 32 grams
8. Pea Protein
Pea protein is an increasingly popular meat substitution, as it is both high in protein and low in carbohydrates, which makes it the perfect product for keto dieters wanting to replace jackfruit with something that has more protein in the diet.
Pea protein products are best enjoyed as vegan friendly burgers, vegetarian filled sandwiches, or as its very own standalone meal.
Here is the nutritional info for two scoops of stand alone pea protein powder, which can be used to replace meat in a variety of recipes:
- Calories: 80 Calories
- Total Carbs: 1 gram
- Net Carbs: 0 grams
- Protein: 15 grams
9. Beans
Beans are great due to their high nutritional content, as well as having loads of important vitamins and minerals that the body needs to stay healthy. There are also a number of different types that can be explored depending on the recipe of choice, adding a unique variety to a meal.
They are easy to replace jackfruit in a one to one ratio, and are perhaps the best replacement for “pulled jackfruit” recipes such as jackfruit chili.
Keto dieters should be aware when it comes to beans, because they tend to be higher in carbohydrate than some of the other alternatives on this list. That being said, they also tend to fall into the low glycemic index food category making them a more keto-friendly option compared to jackfruit.
Beans nutritional content will vary from type to type, but here is a generalized 100 gram serving estimation of of red beans:
- Calories: 127 Calories
- Total Carbs: 23 grams
- Net Carbs: 17 grams
- Protein: 9 grams
10. Edamame
Jackfruit as a meat substitute is most often used for those who are meatless. That being said, edamame is a one of the best alternatives for keto dieters who are also vegetarian or vegan because it is so much higher in protein, and so much lower in carbohydrates.
- Calories: 121 Calories
- Total Carbs: 10 grams
- Net Carbs: 5 grams
- Protein: 12 grams
Just because something is a superfood doesn’t mean it fits into every diet plan. Fortunately, keto dieters now have the answer to whether jackfruit is keto-friendly and can explore the ten best fruit and meat alternatives to jackfruit available.
Frequently Asked Questions
Can You Eat Jackfruit and Stay in Ketosis?
Yes, it’s possible to eat jackfruit and stay in ketosis when using the right strategies. Keep in mind that this fruit is technically high in sugar, but can still fit into any meal plan by eating smaller portions, pairing with other low carb ingredients, and counting carbohydrate intake.
What Jackfruit Alternative Is Best?
The best jackfruit alternative will depend on the person’s own personal preferences! Those starting a beginner hypertrophy program to pack on muscle will benefit best from high protein replacements like seitan or tofu, while those looking to fight sugar cravings might have better luck with any number of keto approved fruits.
References
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2Harvard T. H. Chan School of Public Health. 2022. Ketogenic Diet For Weight Loss. Harvard. Web. Retrieved on 13 February 2023. <https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/>
3Food Data Central of National Agricultural Library. 2019. Food Data Jackfruit, Raw. U.S. Department of Agriculture. Web. Retrieved on 13 February 2023. <https://fdc.nal.usda.gov/fdc-app.html#/food-details/174687/nutrients>
4Harvard T. H. Chan School of Public Health. 2021. A Good Guide to Good Carbs: The Glycemic Index. Harvard. Web. Retrieved on 20 February 2023. <https://www.health.harvard.edu/healthbeat/a-good-guide-to-good-carbs-the-glycemic-index>
5Paddon-Jones, D., Westman, E., Mattes, R. D., Wolfe, R. R., Astrup, A., & Westerterp-Plantenga, M. (2008). Protein, weight management, and satiety. The American journal of clinical nutrition, 87(5), 1558S–1561S. <https://doi.org/10.1093/ajcn/87.5.1558S>
6Ranasinghe, 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, 4327183. <https://doi.org/10.1155/2019/4327183>
7Wei, B. L., Weng, J. R., Chiu, P. H., Hung, C. F., Wang, J. P., & Lin, C. N. (2005). Antiinflammatory flavonoids from Artocarpus heterophyllus and Artocarpus communis. Journal of agricultural and food chemistry, 53(10), 3867–3871. <https://doi.org/10.1021/jf047873n>
8Chung, K. T., Wong, T. Y., Wei, C. I., Huang, Y. W., & Lin, Y. (1998). Tannins and human health: a review. Critical reviews in food science and nutrition, 38(6), 421–464. <https://doi.org/10.1080/10408699891274273>
9Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American journal of clinical nutrition, 101(6), 1320S–1329S. <https://doi.org/10.3945/ajcn.114.084038>
10dev s’s Images. “jackfruit in bowl.” Canva. Accessed 8 April 2023. <https://www.canva.com/photos/MADyQz8QF9U-meat-skewers/>
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