What Are The Incredible Benefits Of Breadfruit For Your Health?

Did you know that breadfruit can produce up to 200 fruits per tree each year, making it one of the most sustainable food sources on Earth? Packed with fiber, vitamin C, potassium, and antioxidants, breadfruit benefits extend far beyond its delicious taste. 

In India, where diabetes and heart disease are rising, breadfruit’s low glycemic index (GI) and high fiber content make it a smart choice for maintaining blood sugar and heart health.

According to a 2023-2025 study by the Food and Agriculture Organization (FAO), breadfruit is gaining attention as a nutrient-dense, gluten-free alternative to wheat, ideal for those with dietary restrictions.

Research shows that 100g of breadfruit contains 5.4g of fiber, covering nearly 20% of daily needs, promoting digestion and gut health. Plus, its potassium levels (490mg per 100g) help regulate blood pressure, reducing hypertension risks a growing concern in Indian households. Moreover, let us find out if is breadfruit good for weight loss.

Breadfruit In India: Bakri-chajhar (Hindi), Nirphanas (Marathi), Irppla, kadapila (Tamil), Gujjekai (Kannada), Jivi kadgi (Konkani), Nagadamani (Sanskrit).

What Is Breadfruit?

Breadfruit (Artocarpus altilis) is a tropical fruit known for its starchy texture and versatility. It is a staple food in many regions but remains relatively unknown in India. 

Breadfruit is highly nutritious and counted as one of the best vitamin C rich rich foods. Also, it boasts a substantial amount of dietary fiber. Additionally, it contains essential vitamin B, as well as vital minerals such as potassium and magnesium.

Origin And Cultural Significance

Breadfruit originates from the Pacific Islands and has been a dietary staple for centuries. While widely consumed globally, its presence in India is limited.

• Native to the South Pacific, specifically Polynesia and Micronesia.
• Introduced to the Caribbean in the 18th century for feeding enslaved populations.
• A key food source in over 90 tropical countries, including the Philippines and Sri Lanka.
• In India, found mainly in Kerala and coastal Karnataka, but not a staple.

Taste & Texture

Breadfruit’s taste and texture make it unique, often compared to other starchy foods.

• Can be boiled, roasted, or fried like traditional Indian vegetables.
• Tastes slightly sweet when ripe, similar to jackfruit but milder.
• When cooked, its texture resembles potatoes or yam.
• Has 25% carbohydrates when raw, making it a great energy source.

Nutritional Value Of Breadfruit

100 grams of breadfruit serving contains:

8 Incredible Health Benefits Of Breadfruit 

Breadfruit is a highly nutritious tropical fruit packed with essential nutrients and health benefits. Here are the top eight advantages of including breadfruit in your diet:

1. High In Fiber For Better Digestion: Breadfruit contains 4.9g of fiber per 100g, promoting healthy digestion and preventing constipation. It also supports gut health by nourishing beneficial bacteria.
2. Source Of Energy: With 103 kcal per 100g, breadfruit provides long-lasting energy, making it a great choice for active individuals and athletes.
3. Supports Heart Health: Rich in potassium (490mg per 100g), breadfruit helps regulate blood pressure and reduce the risk of cardiovascular diseases.
4. Aids In Weight Management: Its high fiber content keeps you full longer, reducing calorie intake and aiding in weight loss efforts.
5. Boosts Immunity: Packed with Vitamin C (29mg per 100g), breadfruit strengthens the immune system and helps fight infections.
6. Manages Blood Sugar Levels: Breadfruit has a low glycemic index (GI 60), making it beneficial for diabetics by preventing sugar spikes.
7. Strengthens Bones: It provides essential calcium and magnesium, supporting strong bones and preventing osteoporosis.
8. Supports Skin And Hair Health: Breadfruit’s antioxidants and Vitamin A (7µg per 100g) promote glowing skin and healthy hair.

How To Use Breadfruit In Indian Cooking?

In Indian cooking, breadfruit is used in curries, sabzis, and even as a stuffing for parathas. Its mild flavor absorbs spices well, making it a versatile ingredient in vegetarian and vegan dishes.

1. Breadfruit Sabzi 

Breadfruit Sabzi is a healthy, flavorful dish made with tender breadfruit cubes cooked in aromatic spices. It’s a perfect, nutritious alternative to traditional aloo sabzi, great with roti or rice.

Ingredients:

• 1 medium breadfruit, peeled and cubed
• 2 tbsp oil
• 1 tsp cumin seeds
• 1 onion, chopped
• 1 tomato, chopped
• 1 tsp turmeric, cumin powder, garam masala
• Salt to taste

Steps:

1. Heat oil in a pan, add cumin seeds.
2. Add onion, and sauté until golden.
3. Add tomato and cook until soft.
4. Stir in breadfruit cubes with spices, cook for 10–15 minutes.
5. Serve hot with roti or rice.

2. Breadfruit Chips

Breadfruit chips are a crispy, healthy snack made from thinly sliced breadfruit, baked until golden. They’re a great alternative to regular chips, offering a nutritious crunch with minimal calories.

Ingredients:

• 1 breadfruit, thinly sliced
• 1 tbsp olive oil
• Salt to taste
• Optional: Pepper, chili powder

Steps:

1. Preheat oven to 180°C (350°F).
2. Toss breadfruit slices with olive oil and seasoning.
3. Lay out slices on a baking sheet in a single layer.
4. Bake for 20-25 minutes, flipping halfway through.
5. Enjoy your crunchy snack!

3. Breadfruit Flour – A Gluten-Free Alternative for Roti & Dosa

Breadfruit flour is a great gluten-free substitute for traditional flours, making it perfect for roti and dosa. It has a soft texture and nutty flavor and is easy to digest.

Ingredients:

• 1 cup breadfruit flour
• Water to form a dough
• Pinch of salt

Steps:

1. Mix breadfruit flour and salt in a bowl.
2. Slowly add water to make a dough.
3. Roll out the dough into flat rounds.
4. Cook on a hot griddle for 1-2 minutes per side.
5. Serve with curry or chutney.

Can You Eat it Raw? (And How to Prepare It)

• Raw breadfruit isn’t commonly eaten but can be used in salads or smoothies.
• Raw breadfruit contains toxins (like latex) that need to be removed before consumption. Raw breadfruit is not recommended due to its high starch content and tough texture.
• Peel and soak raw breadfruit in water for 30 minutes to neutralize toxins.
• Boiling or steaming are the best methods to cook raw breadfruit for better taste and nutrition.

How To Include Breadfruit Benefits In Our Regular Diet?

Incorporating breadfruit into your diet can be both delicious and nutritious. So, here are some points on how to enjoy the benefits of breadfruit. Thus, is breadfruit healthy, let’s get to know a few healthy options below:

• Curry: Add chunks of breadfruit to curries or stews for a hearty and flavorful addition that absorbs the flavors of the dish.

• Fries: Cut breadfruit into fry-like shapes, toss with a small amount of oil and your favorite seasonings, then bake until crispy.

• Desserts: Use ripe breadfruit as a base for puddings, and cakes, or even as a natural sweetener in smoothies and shakes.

• Salad: Incorporate boiled or roasted breadfruit into salads for a unique texture and taste. Also, pair it with fresh vegetables and a tangy dressing.

• Mash: Boil or steam breadfruit until soft, then mash it like potatoes. However, season with herbs, spices, and a touch of olive oil for a creamy side dish.

• Stir-Fry: Include breadfruit in stir-fries with a variety of vegetables, lean protein, and your choice of sauce for a balanced and flavorful meal.

• Tacos: Roasted breadfruit chunks can make a great plant-based filling for tacos. Additionally, top with salsa, avocado, and other toppings.

• Slices: Grill or roast breadfruit slices and use them as a nutritious base for toppings like grilled vegetables, cheese, or even lean meats.

• Soup: Blend cooked breadfruit with vegetable broth and seasonings for a creamy, satisfying soup.

Potential Side Effects & Precautions

Breadfruit is a nutritious and versatile fruit, but like any food, it may not be suitable for everyone. While breadfruit benefits and side effects are uncommon, certain individuals should exercise caution when consuming it.

Who Should Avoid Breadfruit?

Some people may need to limit or completely avoid breadfruit due to health concerns:

• Allergic Individuals – Those with latex or fruit allergies may experience itching, swelling, or rashes.
• People with Kidney Issues – High oxalate and potassium levels may worsen kidney conditions.
• Individuals on Medication – Breadfruit’s potassium content can interfere with certain heart or blood pressure medications.
• Those Watching Their Calorie Intake – Its carbohydrate content may contribute to weight gain if consumed excessively.
• People with Carbohydrate Intolerance – Those with fructose malabsorption or other carb-processing issues may experience digestive discomfort.

Allergies & Digestive Issues

Breadfruit may trigger mild to severe reactions in some individuals:

• Allergic Reactions – Itching, rashes, or swelling can occur in sensitive individuals.
• Digestive Upset – Overconsumption may lead to bloating, gas, or stomach pain.
• Unripe Fruit Toxins – Eating unripe breadfruit can cause nausea and vomiting.
• Oxalate Sensitivity – Excessive intake may increase the risk of kidney stones.
• Individual Sensitivities – Some may experience unique reactions not commonly observed.

Is It Safe For Diabetics? 

Though it contains complex carbohydrates, people with diabetes should be cautious:

• Blood Sugar Impact: Breadfruit affects glucose levels and should be consumed in controlled portions.
• High Glycemic Index (When Overripe):  Ripe breadfruit may raise blood sugar quickly.
• Fiber Benefits: Its fiber content can slow sugar absorption when eaten in moderation.
• Pairing with Protein/Fats Helps:  Combining with protein or healthy fats can reduce sugar spikes.
• Consult a Doctor: Diabetics should seek medical advice before adding breadfruit to their diet.

A Word From Fitelo 

Breadfruit is a powerhouse of nutrients, offering numerous health benefits that make it a great addition to a balanced diet. Whether you enjoy it as a snack or a main dish, its versatility allows for creative and delicious meals.

• Breadfruit: It is a nutritious, starchy tropical fruit rich in vitamin C, fiber, and essential minerals. Though not widely consumed in India, its versatility makes it a valuable energy source.
  
• Nutritional Value: Breadfruit is a nutrient-dense fruit packed with carbohydrates, fiber, and essential vitamins like C and B-complex. A 100g serving provides a healthy energy boost along with vital minerals like potassium and magnesium.
  
• Health Benefits: Breadfruit is a nutrient-dense superfood that supports digestion, heart health, immunity, and weight management. Adding it to your diet can boost overall well-being while promoting healthy skin, hair, and bones.
  
• How To Include? Incorporating breadfruit into your diet is easy and versatile, from crispy chips and fries to hearty curries, salads, and desserts. Enjoy its rich nutrients while experimenting with different cooking styles for a delicious and healthy addition to your meals.
  
• Potential Side Effects: Breadfruit is nutritious but may not be suitable for everyone, especially those with allergies, kidney issues, or diabetes. Moderation and medical advice are key to safe consumption.

Including breadfruit in your diet can be both exciting and rewarding, providing a unique taste along with essential nutrients. Experiment with different recipes to make the most of this tropical superfood!

Weight Loss Transformation Story

Today’s transformation is something different and unique. It is the success story of a young professional, Mahalakshmi, from Canada. She reached out to Fitelo with the desire to get a toned body. So, let’s learn about her transformational story.

https://fitelo.co/success-stories/mahalakshmis-weight-loss-success-story

Ancient Bread Making Methods (2000-year-old bread) By Chef Manav Suri

Packaged bread is very dangerous for our health because it contains a lot of chemicals & preservatives. But our ancient bread was completely different. Ancient grains offer more antioxidants, anti-inflammatory properties, vitamins (B and E), and minerals (like magnesium, iron, and potassium), which protect against chronic diseases. So, let’s learn more about the baking of this ancient bread.

Fun Facts

Black pepper, yet another spice in the masala box, which has been adding flavor to regular food for centuries altogether, revealed its weight loss-helping properties. So let’s unfold the magic of black pepper.

Frequently Asked Questions

Is Breadfruit High In Protein?

Breadfruit has moderate protein, around 2-3g per 100g. While not a high-protein food, it provides more protein than many starchy staples like rice or potatoes.

Is Breadfruit Good To Eat Every Day?

Yes, breadfruit is nutritious and rich in fiber, vitamins, and minerals. Eating it daily in moderation can support digestion and provide sustained energy without excessive fat or sugar.

Is Breadfruit High In Sugar?

Breadfruit has a moderate natural sugar content, around 11g per 100g when ripe. It is lower in sugar than many fruits but should be eaten in balance for blood sugar control.

Is Breadfruit Healthier Than Rice?

Yes, breadfruit has more fiber, vitamins, and minerals than white rice. It also has a lower glycemic index, making it a better choice for sustained energy and overall nutrition.

Contact Us

It is important to note that every individual’s dietary needs and preferences are unique. It’s essential to consult a registered dietitian before introducing something new to your meal plan based on specific macronutrient goals and nutritional needs. So, contact us today if you are looking for a customized diet plan. Also, we will discuss how we can help you achieve your weight loss goals. 

Disclaimer

This blog post was written to help you make healthier and better food choices. So be aware and take care. The most important thing to consider is your health before starting any diet. Always seek advice from a doctor or dietitian if you have any concerns before starting.

Eat Healthy, Live Healthy. Enjoy a long, happy life.