6 Jackfruit Health Benefits and 3 Jackfruit Pulled Pork Recipes You Must Try

Have you tried jackfruit pulled pork yet? If not, surely you’ve seen the delectable photos on social media that have made your mouth water and your mind wonder what jackfruit tastes like. In the last few years, jackfruit has become a go-to vegan meat replacement because of its texture, taste, and health benefits.

Jackfruit first came to prominence as a healthy, non-grain or legume meat replacement because it takes on the flavors of the spices and herbs it is partnered with. Jackfruit BBQ is one of the most searched for jackfruit recipes and this tropical fruit holds up to the flavors and complements BBQ spices beautifully.

Jackfruit, unlike pork, contains no saturated fat or cholesterol and is low in calories. And jackfruit nutrients include potassium, protein, fiber, vitamin C, manganese, and omega-3 fatty acids. Where jackfruit is grown and served, it is often enjoyed ripe. However, when used as a meat replacement, green or “young” jackfruit is used.

This is a unique fruit that has a distinctive flavor and an interesting texture that easily replicates the texture and “strings” of pulled pork. It is easy to see why vegetarians and vegans are flocking to this fruit as a meat replacement.

Jackfruit was once considered an exotic and rare fruit, but today ripe fruits are popping up in health food stores as well as in Chinese and Indian food markets. And, green jackfruit is now readily available canned or in the refrigerated section of most large grocery stores as the demand for healthy, tasty, and nutrient-dense meat replacements increases.

Jackfruit Facts

What Is Jackfruit?

Jackfruit is the world’s largest tree-borne fruit. Indigenous to rainforests in western India, the jackfruit tree is referred to in botanical terminology as the Artocarpus heterophyllus evergreen tree, and the jackfruit is related to breadfruit, bread nut, figs, and mulberries.

Today, the jackfruit tree grows throughout southeast Asia, the Philippines, parts of eastern Africa, and in Brazil. It thrives in humid tropical climates and certain species are being raised in southern Florida with mixed results.

The leaves of the jackfruit tree are deep green, long, and oval with a glossy and almost leather-like quality. The jackfruit tree produces fruits that average between 30 pounds and 50 pounds each—with some of the largest fruits topping the scales at 80 pounds or more and reaching 36 inches long and 20 inches in diameter.

When ripe, the jackfruit is a lovely shade of yellow, with a dimpled skin. Unripe jackfruit, what is typically used as a vegan meat replacement, has a lime green hue. When you break open a jackfruit, it is like no other fruit you’ve seen.

Inside there are large yellow-hued bulbs that contain a large pit. The taste of ripe jackfruit is often compared to a cross between a banana, a pineapple, and hearts of palm. Ripe jackfruit emits a somewhat displeasing odor—that of onions. But once open, the aroma changes to reflect the beautiful tropical fruit that it is.

Ripe jackfruit is sweet and is generally consumed raw in salads or as a dessert. It is best served chilled.

Green, unripe jackfruit has a texture similar to meat, and it stands up well to long simmers and braising, making it perfect for BBQ recipes including jackfruit pulled “pork.”

Jackfruit Nutrients

The jackfruit really has an outstanding nutrient profile. It is very low in saturated fat, cholesterol, sodium, and calories, and it is a good source of fiber, vitamin C, and manganese. It evens contains a healthy amount of omega-3 fatty acids!

  • Calories: 155
  • Carbs: 40 grams
  • Fiber: 3 grams
  • Protein: 3 grams
  • 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
  • Omega-3 fatty acids: 39.6 milligrams
  • Omega-6 fatty acids: 104 milligrams

6 Jackfruit Health Benefits

6 Jackfruit Health Benefits

Jackfruit health benefits echo many of the outstanding health benefits of breadfruit and figs. For centuries, Southeast Asian cultures have harvested jackfruit and consumed both ripe and green fruits, making them central to their native cuisines.

Jackfruit is fibrous and quite starchy and is packed with nutritional flavonoids that researchers are finding promote a number of health benefits.

1. Stabilize Blood Sugar Levels

According to researchers from the Department of Biochemistry at the University Ruhuna in Sri Lanka, Artocarpus heterophyllus, or jackfruit, significantly improves glucose levels in both diabetic patients and healthy patients alike. This study was published in the Journal of Ethnopharmacology, and researchers note they tested both the leaves of the jackfruit tree and the flesh of the fruit.

In a study published in the journal Advanced Pharmaceutical Bulletin, researchers found that jackfruit helps to mediate certain complications associated with diabetes, including weight loss and a reduction in cholesterol levels.

2. Fight Inflammation

In a study published in the Journal of Pharmacy and Pharmacology, researchers have identified that the flavonoids in jackfruit inhibit specific immune responses, bestowing upon jackfruit the potential to be used as a potent anti-inflammatory agent.

The jackfruit’s peel has been found to have outstanding flavonoid content, including a variety of polyphenols like quercetin. In a comparative study published in the journal Natural Product Research, researchers note that the skin of the jackfruit exhibits “maximum anti-inflammatory activity” and that further evaluation is warranted.

3. Promising Treatment for Colorectal Cancer

A preliminary study published in the Journal of Agriculture and Food Chemistry indicates that the compound artocarpin found in jackfruit demonstrates promising colorectal cancer therapy potential. Researchers note that this jackfruit compound appears to suppress colon cancer cell growth in mice and that further study of jackfruit is warranted to fight colorectal cancer.

4. Potential Non-Small Cell Lung Cancer Treatment

In the peer-reviewed bio-medical journal Oncotarget, researchers from Taiwan have found that artocarpin, a flavonoid from jackfruit, has the potential to encourage non-small cell lung carcinoma cellular death. This emerging research echoes other studies that show that this jackfruit compound can kill a variety of different cancer cells.

5. Antioxidants

A study published in the journal Food Chemistry found that the peel of the jackfruit, the pulp, and the seeds are excellent sources of antioxidants. The authors of the study also note that jackfruit contains strong hypoglycemic agents and may help to regulate blood sugar levels.

6. Antibacterial Agent That Fights E. Coli

In a landmark study from researchers in Thailand, Indonesia, and Macau, artocarpanone, a compound from jackfruit, exhibits strong antibacterial activity against certain bacterium. The authors of the study note that they were looking for it to fight MRSA and P. aeruginosa, but that it showed weak activity against these bacteria. However, this jackfruit compound showed strong antibacterial activity against E. Coli, and researchers say that with further study artocarpanone may be capable of fighting MRSA.

Emerging Research on Jackfruit

In addition to jackfruit’s polyphenols, flavonoids, anti-inflammatories, and antibacterial properties, researchers have found that the peel of the jackfruit may provide bone-healing applications.

In a study published in the International Journal of Biological Macromolecules, researchers identify jackfruit’s anti-inflammatory properties and strong cell adhesion characteristics that may make jackfruit peel an excellent and well-tolerated bone graft material.

3 Delicious Jackfruit Pulled Pork Recipes

Have you been tempted to try a jackfruit pulled pork recipe? Here are three similar recipes, with slightly different flavor profiles to suit every taste.

Jackfruit Pulled Pork Sandwiches

From the Food Network Kitchen, this BBQ Pulled Jackfruit Sandwich takes less than an hour and a half to prepare and cook. Canned jackfruit is used along with prepared barbecue sauce, a touch of brown sugar, and some chili powder. Then, it is piled onto a soft potato bun and topped with a tart apple cider vinegar coleslaw. The texture and the taste closely resemble Carolina-style BBQ pulled pork sandwiches.

Crockpot Jackfruit Pulled Pork Recipe

Do you love your slow cooker? Here is a jackfruit pulled pork recipe with pineapple that will delight you. This vegan Slow Cooker Whiskey Pineapple Pulled Pork Recipe from Stacey Homemaker will blow your mind. It’s the perfect recipe to take to family gatherings and office events—no one would ever guess this is meat-free BBQ!

Vegan BBQ Jackfruit

This jackfruit pulled pork recipe pumps up the flavor with the addition of smoked paprika and liquid smoke to give it a true BBQ taste. From Emile Eats, this vegan creation takes less than 45 minutes from start to finish. Easy Vegan BBQ Jackfruit was created to eat as a sandwich, but it would be delicious stuffed inside of a baked sweet potato.

7 Delicious Recipes to Add Jackfruit to Your Diet

Once you get addicted to jackfruit’s flavor and texture, rest assured there is culinary life outside of BBQ. Here are some of the best non-BBQ jackfruit recipes we’ve found focusing on flavors from around the world.

Jamaican Jackfruit

Feeling a little spicy? This vegan Jamaican Jerk Jackfruit Caribbean Bean Wrap is an excellent recipe to spice up your Meatless Monday. Packed with Jamaican spices and then topped with tropical fruits including mango and highly-flavored black beans, this jackfruit recipe packs a punch in flavor and nutrition.

American Comfort Food Jackfruit

From Soy Division—Living the vegan life—comes this stunningly comforting Vegan Jackfruit Pot Pie. The texture of the jackfruit is a perfect beef replacement here. The almond milk provides the creamy texture that the traditional pot pie ingredients float in. And it’s topped with a puff pastry top! What could possibly be better on a cold winter’s night?

Jackfruit as Seafood?

Yes! This Vegan Jackfruit “Crab” Cake recipe from Veganosity has the texture of a great lump crab cake, as well as the traditional flavor. Of course, it is flavored with Old Bay spice—what would a crab cake be without that iconic spice combination? This recipe calls for baking the crab cakes for just 10 minutes or so, making this jackfruit cuisine great for quick weeknight meals.

Jackfruit Soup

We’ve talked about how jackfruit resembles the texture of pork when cooked, but it also resembles the texture and taste of chicken. This Jackfruit Chicken Noodle Soup from Plant-Based on a Budget has all the veggies you love in a great bowl of chicken noodle soup—but it is chicken free!

Classic Tuna Melt, but Vegan

From Keepin’ It Kind comes this amazing Jackfruit Tuna Melt Sandwich. It is creamy, highly flavored with pickles and aromatics, and topped with a vegan cheese that makes it the best kind of gooey. Flaking the jackfruit apart gives it the consistency of canned tuna, without that unpleasant fishy smell. Go ahead, enjoy this healthy vegan tuna melt sandwich whenever you need a bite of something decadent and nutritious.

Italian Jackfruit Sauce in an Instant Pot

Who doesn’t love a big plate of Italian Ragu over pasta? If you’ve given up meat or are just looking for healthy and satisfying options for Meatless Monday, this Jackfruit Ragu must be tried. The jackfruit fills in for the beef and pork in a typical ragu recipe, and it is accompanied by all the other common ragu ingredients, including onions, carrots, celery, and herbs. As a bonus, this recipe comes together quickly thanks to an Instant Pot!

Breakfast Smoothie

This recipe from Vegan Kitchen Gone Wild uses frozen ripe jackfruit chunks to create a delicious and satisfying tropical smoothie. This Jackfruit Mint Smoothie recipe is just a bit tangy from the pineapple juice, and it is super creamy from the coconut milk. The fresh mint and ginger punch add to the jackfruit nutrient health benefits and make this an excellent smoothie to start your day.

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