When it comes to managing diabetes, the “right” carbs can make all the difference. Breadfruit, a starchy fruit that’s an important traditional part of Hawaiian and Pacific Islander diets, is an often overlooked gem of a carb. It’s naturally gluten-free, nutrient-rich, and can play a vital role in blood sugar management, which makes it an ideal carbohydrate source for people with diabetes.
What’s So Special About Breadfruit?
Breadfruit is known for its creamy texture and versatility – you can bake, roast, fry, or boil it, much like potatoes. But what makes it unique is its nutritional profile. Breadfruit is high in complex carbohydrates, fiber, and essential vitamins and minerals, like vitamin C, potassium, and magnesium. Its complex carbs are digested more slowly than simple sugars, which means it can provide steady energy without causing those sudden blood sugar spikes that other starchy foods might trigger (like white rice).
Fiber-Rich and Low Glycemic Impact
One of breadfruit’s standout features for people with diabetes is its fiber content. Fiber slows down the digestion and absorption of sugars, leading to a lower glycemic index (GI) and a gentler effect on blood sugar. Unlike high-GI foods like white rice or bread, breadfruit offers a steadier release of glucose into the bloodstream, helping you feel full longer and reducing the risk of overeating.
Studies have shown that breadfruit’s unique composition can contribute to better glycemic control. It’s not just low in GI but also has a moderate carbohydrate content overall. This can be an advantage for those with diabetes who need to manage both the quality and quantity of carbohydrates they consume.
Beyond Blood Sugar: Added Health Benefits
Breadfruit is also a great source of potassium, which supports heart health and blood pressure control. This is particularly helpful for people with diabetes, who are at a higher risk of cardiovascular issues. Potassium can help counterbalance sodium levels in the body, promoting better blood pressure management. Another bonus? Breadfruit’s antioxidant content, especially in the form of vitamin C, supports immune health. This can be a welcome addition to any diabetic-friendly diet, as immune function is often compromised in diabetes.
How to Enjoy Breadfruit
If you’re in Hawai’i or other regions where breadfruit or ‘ulu is available, you have plenty of ways to incorporate it into your meals. Try it in stews, soups, or even mashed as a side dish. My favorite way to eat it is baked in the oven or on the grill and enjoying it with lava salt and ghee 😋. You can also find breadfruit flour, which is excellent for gluten-free baking and cooking, and offers a healthier alternative to high-carb flours.
For those managing diabetes, it’s essential to monitor portions, even with healthful foods. But in moderation, breadfruit can be an excellent way to enjoy a filling, nutritious meal that supports your blood sugar goals. This humble fruit is proof that eating for diabetes doesn’t have to mean giving up delicious, culturally significant foods. Importantly, it’s good for the island in terms of supporting ancestral foods and local sustainability!
