Macronutrients: The Building Blocks of Breadfruit
Breadfruit's primary constituents are its macronutrients.
Carbohydrates
The most abundant constituent is complex carbohydrates, mainly starch, which converts to natural sugars as the fruit ripens. This provides energy and contributes to a moderate glycemic index due to its amylose content.
Protein
Breadfruit contains a complete protein with all essential amino acids.
Fats
Breadfruit is low in fat, containing only trace amounts of beneficial fatty acids.
Micronutrients: Vitamins, Minerals, and More
Breadfruit is also rich in micronutrients. It is a good source of Vitamin C and contains B-complex vitamins. Potassium is a prominent mineral. Other minerals include magnesium, phosphorus, calcium, iron, copper, and zinc.
Bioactive Compounds: The Hidden Health Boosters
Breadfruit offers additional health benefits through bioactive compounds, such as carotenoids and flavonoids, which act as antioxidants and provide anti-inflammatory and other beneficial effects.
Antinutritional Factors
Raw breadfruit contains antinutritional factors that can be reduced by cooking and soaking.
Comparison: Breadfruit vs. Common Staples
Comparing 100g of cooked breadfruit to other staples reveals its unique profile:
| Nutrient (per 100g) | Breadfruit (Cooked) | White Potato (Baked) | White Rice (Cooked) |
|---|---|---|---|
| Calories | 103 kcal | ~93 kcal | ~130 kcal |
| Carbohydrates | 27.1 g | ~21.5 g | ~28.2 g |
| Dietary Fiber | 4.9 g | ~2.1 g | ~0.4 g |
| Protein | 1.1 g | ~2.5 g | ~2.7 g |
| Fat | 0.23 g | ~0.1 g | ~0.3 g |
| Potassium | 490 mg | ~421 mg | ~35 mg |
| Vitamin C | 29 mg | ~19.7 mg | ~0 mg |
Versatility and Health Benefits
Breadfruit can be consumed at various ripeness stages. Its gluten-free nature makes it suitable for those with sensitivities, and it can be made into flour.
Conclusion
Breadfruit's constituents make it a highly nutritious and versatile food, offering significant health benefits.
