Some people think it's okay to have fruit on a ketogenic diet because it's not a typical carbohydrate; for some, it's a cardinal sin. So, is jackfruit keto friendly? Can you have it on keto? Let's clear up the confusion surrounding fruits on keto and if you can have Jackfruit on a ketogenic diet.
The keto diet is a low-carb and high-fat diet. So, people following a keto diet eat 70% fat, 20-25% protein, and 5-10% carbs. By consuming a high amount of fat and low carbs, your body goes into ketosis, which is a fat-burning process. So, the keto diet trains your body to burn fat into fuel.
Apart from weight loss, the keto diet offers many health benefits; For example, it boosts immunity, reduces inflammation, and improves symptoms of metabolic syndrome.
People tend to look at fruits differently as far as carbohydrates on keto are concerned. They think that fruits aren't real carbohydrates because they're ‘natural.' So, fruits won't affect them on a ketogenic level.
However, it's quite the opposite. Fruits can impact ketosis significantly. How? Ketones are produced in the liver, so anything affecting the liver will dramatically impact ketone production.
Since fructose (sugars from fruits) is predominantly metabolized in the liver, overconsumption of fruits can halt ketone production, kicking you out of ketosis. Therefore, you need to watch the type and quantity of fruit you eat on a keto diet.
So, before you satisfy your jackfruit cravings, ask yourself: “Is jackfruit keto?”
Let's tell you!
Table of Contents
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Jackfruit is an exotic fruit that can weigh as much as 100 pounds. This fruit grows in different regions of Asia and South America. Jackfruit is a large, prickly green-colored fruit containing hundreds of seeds.
This fruit is rich in protein, potassium, calcium, and iron. You can eat it raw, cooked, or canned. Raw Jackfruit is very sweet and tangy. When cooked, Jackfruit gets a pulled pork or chicken-like texture.
Due to its impressive nutrition profile and unique texture and taste, Jackfruit has become a popular meat alternative for vegans. Despite being a fruit, it's used in multiple vegans and vegetarian-friendly savory dishes.
Jackfruit has become one of the most versatile, nutritious, and popular natural foods over the last few years. Health-conscious people worldwide are incorporating this miracle fruit into their everyday diet.
But just because it's healthy doesn't mean it suits keto followers. Let's answer the question, is jackfruit keto friendly?
Is Jackfruit Keto Friendly?
There are two ways people can have jackfruit on a keto diet:
As a fruit: People like to eat raw or canned jackfruit as a healthy snack.
As a meat alternative: Vegetarians and vegans on a keto diet need a low-carb meat alternative such as jackfruit.
But is jackfruit really keto friendly?
There is no one-word answer to this question. Technically speaking, jackfruit is not keto friendly. Why?
Because it is:
High In Carbs And Low In Fat
The Keto diet requires high-fat, low carbs foods, but Jackfruit is the opposite – high in carbs and low in fat.
One cup serving of raw jackfruit has 38 grams of carbs and only 2 grams of fat [Source: WebMD]. Generally, people following a ketogenic lifestyle need to limit their carbs to 20-30 grams per day.
Thus, looking at the calories in jackfruit, we can say that it's not keto friendly.
Can You Eat Jackfruit On Keto Diet?
You will stay in ketosis if you don't eat more carbohydrates than the total daily requirement. So, reducing the serving size can allow you to eat jackfruit on keto.
If you really want to have jackfruit on keto, you can. Measure the exact portion size and calories, and make sure it does not cross your daily carb threshold.
Let's take a close look at the nutritional profile of jackfruit.
Nutritional Profile Of Jackfruit
Jackfruit is loaded with nutrition. Overall, it's a low-calorie fruit, but nearly 92% of its calories come from carbohydrates. When we talk about the nutritional profile of jackfruits, we need to look at both fresh or raw jackfruit and canned jackfruit. There are slight differences between the two:
1. Fresh Jackfruit
Data for 1 cup (165 grams) of fresh and raw jackfruit. [Source: USDA]
Calories: 157
Protein: 2.8 grams
Fats: 2 grams
Total carbohydrates: 38 grams (12% DV)
Fiber: 2.5 grams (10% DV)
Sugar: 31g
Vitamin A: 10% DV
Vitamin C: 37% DV
Sodium: 3mg (0% DV)
Potassium: 21% DV
Iron: 2% DV
Calcium: 4% DV
Vitamin B6: 25% DV
Copper: 15% DV
Magnesium: 12% DV
Riboflavin: 11% DV
2. Canned Jackfruit
Data for 1 cup (178g) drained jackfruit: [Source: Nutrifox]
Calories: 164
Protein: 1 gram
Fats: 0 grams
Total carbohydrates: 43 grams (15% DV)
Fiber: 2 grams (6% DV)
Sugar: 0g
Vitamin A: 0% DV
Vitamin C: 1% DV
Sodium: 20mg (1% DV)
Potassium: 4% DV
Iron: 3% DV
Calcium: 6% DV
How many Calories in a serving of Jackfruit
Looking at the nutritional value of jackfruit, we can see that 1 cup of fresh jackfruit contains 157 calories, of which 38 grams are net carbs. Thus, one cup of raw jackfruit can easily kick you out of ketosis.
One cup of canned jackfruit contains 164 calories and 43 grams of carbohydrates. Hence, canned jackfruit is also not keto friendly. However, canned products are manufactured differently by each brand.
So, always check the nutritional value of canned jackfruit on the packaging. Some low-carb canned jackfruit is also available that has only 10 grams of net carbs.
Low-carb canned jackfruit is great for vegans looking for a low-calorie meat alternative on a keto diet. Here are some low-carb canned jackfruit options you can find on Amazon:
If you're not a fan of canned jackfruit or just want to steer clear of fruits that aren't keto-friendly, here are some keto-friendly jackfruit alternatives for you.
Want to have some fruit? Berries are a great keto-friendly fruit you can enjoy. On a keto diet, you can eat blackberries, blueberries, strawberries, and raspberries.
Avocados
The avocado craze has taken the world by storm, and there are no signs of slowing down. It's one of the healthiest fruits out there and an excellent option for keto followers. Avocados are high in good fats and super low in carbs. You can slice it up, eat it as a fruit, or add it to salads, toasts, pasta, tacos, etc.
Tofu
Tofu is an excellent option for keto vegans. Try the high-protein, low-carb tofu if you don't want to use jackfruit as a meat alternative. Seitan and Tempeh are also meat alternatives for vegans that are also keto-friendly [Source: Add To Keto].
Wrapping Up
So, we have solved your “is jackfruit keto” conundrum. Here's a quick recap!
You can only eat raw jackfruit or canned jackfruit on keto in a moderate amount. It should not cross your daily carbs threshold. As already stated, just a cup of raw jackfruit contains over 30 grams of carbohydrates. This can exhaust your carbs limit for the day.
So, if you want to have some, make sure you go for unripe (raw) jackfruit, as it is lower in calories. And you can also use low-carb canned jackfruit to prepare meatless keto meals.
