Lucuma

Lucuma The likelihood is that you have not yet heard of Lucuma – but rest assured, you soon will.

Lucuma, is a superfood originating in Peru only recently discovered outside of Latin America. But what is it?

Lucuma, also known as ‘Incan Gold’ is a fruit which is dried and powdered that can be used as a healthy alternative to sugar for sufferers of diabetes - What a find!

But does it taste ok? It sure does! In fact, people describe the taste as being a cross between avocado and sweet potato. More than just a sweetener, Lucuma is rich in antioxidants and other benefits too.

Want to know more? Read on.

Sweet and Healthy

Whilst table sugar is lovely and sweet, it’s known to be behind numerous health problems. Because it absorbs quickly it causes spikes in blood glucose and can lead to insulin resistance, and worsening of metabolic processes.

Lucuma, on the other hand, contains more complex carbohydrates which require more time to absorb, thereby reducing the risk of metabolic diseases. Now that can only be a good thing, right?

What sets Lucuma apart from other sweeteners is its high content of soluble and insoluble fibre. One tablespoon of lucuma (7.5 g) has 1.5 grams of sugars, 6 grams carbohydrates, and a whopping 2 grams of fibre. And it has some vitamins and minerals too!

The benefit of the soluble fibre contained in the Incan Gold is that it produces short-chain fatty acids which is regarded to be good for gut health, and its microbiota. It can help to prevent irritable bowel disease. Insoluble fibre, on the other hand, helps maintain intestinal motility.¹

Antioxidant Heaven

There is a reason why antioxidants have received so much attention in recent years - they keep free radicals in check. It’s well known that for the creation of energy and other metabolic processes, oxidation is the key chemical reaction. However, oxidation creates harmful free radicals too, so oxidation must be controlled to avoid the spread of harmful free radicals.

Antioxidants also help slow down cellular aging, damage to DNA, protect blood vessels and even reduce risk of certain types of cancers.²

Lucuma contains various antioxidants, is rich in polyphenols and carotenoids and also has a small amount of Vitamin C.

Granted, you wouldn’t take Lucuma purely for its antioxidant properties³ – but how many sweeteners do you know that have these free radical fighting additions?

Suitable for People with Diabetes

As a diabetic, satisfying a sweet tooth can be challenging. The good news is that with Lucuma, you can not only enjoy a bit of sweetness but be also confident in the knowledge that it’s dominated by complex carbohydrates and thus has a low glycemic index.

Good for Heart Health

Those at risk of heart diseases must consume a higher amount of dietary fibre.

Lucuma is of benefit here too, primarily due to its content of polyphenols and dietary fibre.

Another way it may help prevent heart disease is through its angiotensin I-converting enzyme (ACE) inhibitory effect. This helps dilate blood vessels, reduce peripheral resistance, and manage high blood pressure.⁴^,⁵

Finally, one of the significant benefits of lucuma over other sweeteners is its ease of use. It doesn’t have an intense flavour or aroma, so it can be added to smoothies, desserts and baking products, as a substitute for sugar. Health-conscious? It’s one of the best sugar replacements available.

Properties

Antioxidant¹
Diabetes / Blood Sugar²
Digestive Function¹
Heart Support / Health²
High/Good Levels of Carbohydrates¹
High/Good Levels of Fibre¹
High/Good Levels of Polyphenols¹
Low Glycaemic Index / Load¹^,²
Oxidation Reduction¹

References