What Does Lucuma Do for Your Body?

December 16, 2025 •

2 min read

Dubbed the 'Gold of the Incas,' lucuma has been a staple in South American diets for centuries due to its unique butterscotch-like flavor and purported medicinal properties. So, what does lucuma do for your body when consumed as a natural sweetener or supplement?

Quick Summary

This Andean superfruit offers numerous health benefits, acting as a low-glycemic sweetener, and providing a rich source of antioxidants and dietary fiber. Its consumption supports digestive and heart health while providing beneficial vitamins and minerals.

Key Points

Antioxidant-Rich: Lucuma is a significant source of polyphenols, flavonoids, and carotenoids, which protect cells from oxidative stress and inflammation.
Low-Glycemic Sweetener: As a natural sugar alternative, lucuma has a low glycemic index and can help prevent sharp spikes in blood sugar levels.
Supports Digestive Health: Its high fiber content, including prebiotic soluble fiber, promotes gut health, regularity, and fights inflammation.
Boosts Skin Health: The fruit contains beta-carotene, vitamin C, zinc, and niacin, which contribute to cell regeneration, collagen production, and UV protection for glowing skin.
Promotes Heart Health: Polyphenols in lucuma may protect against heart disease by potentially helping to regulate blood pressure.
Provides Essential Nutrients: Unlike refined sugar, lucuma powder offers beneficial minerals such as iron, calcium, and potassium.

A Natural Sweetener Packed with Nutrients

Lucuma is a subtropical fruit native to the Andean valleys, most commonly sold as a dehydrated powder with a naturally sweet, caramel-like flavor. Unlike refined sugar, which provides empty calories, lucuma offers a superior nutritional profile, containing fiber, vitamins, and minerals. This makes it a popular choice for those seeking a healthier sugar alternative with a lower glycemic index that helps prevent sharp spikes in blood glucose levels.

The Power of Antioxidants

Lucuma is a source of antioxidants like polyphenols, flavonoids, and carotenoids. These compounds help protect cells from damage caused by free radicals and oxidative stress. The yellow-orange color of lucuma comes from xanthophylls, a type of carotenoid thought to support healthy vision. The antioxidant and anti-inflammatory properties are present even in the powdered form.

Supporting a Healthy Digestive System

Lucuma is a good source of dietary fiber, including soluble and insoluble types. Insoluble fiber helps prevent constipation, while soluble fiber acts as a prebiotic, feeding beneficial gut bacteria. These gut bacteria produce SCFAs, which support gut cell health and may protect against inflammation.

How Lucuma Can Help Manage Blood Sugar

Preliminary research suggests lucuma may help regulate blood sugar. It contains complex carbohydrates that are digested slowly. Test-tube studies indicate lucuma might inhibit the alpha-glucosidase enzyme, which helps break down carbs into simple sugars, potentially reducing post-meal blood sugar spikes. More human studies are needed.

Benefits for Cardiovascular Health

The antioxidants in lucuma may support heart health. Its polyphenols are thought to help protect against high blood pressure and heart disease. A test-tube study showed lucuma might inhibit ACE, an enzyme involved in regulating blood pressure.

The Superfood for Radiant Skin

Lucuma's antioxidants, including beta-carotene and vitamin C, help protect skin cells from damage and premature aging. Beta-carotene aids cell regeneration, and vitamin C supports collagen production. Minerals like zinc and niacin also contribute to skin health.

Comparison of Lucuma Powder vs. Table Sugar


Feature	Lucuma Powder (approx. 1 tbsp)	Table Sugar (approx. 1 tbsp)
Calories	~30 kcal	~49 kcal
Carbohydrates	6 g	13 g
Fiber	2 g (Soluble & Insoluble)	0 g
Vitamins	Vitamin C, Niacin, Beta-carotene	None
Minerals	Iron, Calcium, Potassium	None
Antioxidants	Rich source	None
Glycemic Index	Low	High

How to Incorporate Lucuma into Your Diet

Lucuma is most commonly used in powdered form. You can add it to:

Smoothies: For a naturally sweet taste.
Baking: Substitute for sugar (may need a 2:1 ratio and adjust liquids).
Drinks: Stir into coffee, tea, or nut milks.
Desserts: Use in homemade ice cream, puddings, or energy bars.

Conclusion: More Than Just a Sweetener

Lucuma is a nutrient-dense alternative to refined sugar, offering a unique flavor and numerous health benefits. Its antioxidants, fiber, and potential effects on blood sugar and heart health make it a valuable addition to a balanced diet. While further research is ongoing, incorporating this Peruvian superfruit may support overall wellness. For more on superfoods, visit this Food & Wine article about sweeteners.

Frequently Asked Questions

Lucuma has a unique, earthy-sweet flavor often compared to caramel, butterscotch, and sweet potato. In its powdered form, the flavor is subtle and creamy.

Yes, lucuma is considered a healthier alternative because it is a nutrient-dense whole food that contains fiber, vitamins, and minerals. It has a lower glycemic index compared to table sugar.

Preliminary research suggests that lucuma may help regulate blood sugar levels, possibly by inhibiting an enzyme that breaks down carbohydrates. Its low glycemic index and complex carbs also contribute to more stable blood sugar.

Lucuma is rich in antioxidants like beta-carotene, polyphenols, and flavonoids, which protect cells from free radical damage and reduce oxidative stress linked to chronic disease.

Yes, lucuma contains both soluble and insoluble dietary fiber. This fiber supports digestive regularity, feeds beneficial gut bacteria, and may help reduce gut inflammation.

Lucuma powder is versatile and can be added to smoothies, yogurt, oatmeal, and baked goods. It is also used as a natural sweetener in coffee and tea.

Lucuma's high antioxidant content, including beta-carotene and vitamin C, helps protect skin cells from damage. These nutrients aid in cell regeneration and support collagen synthesis for a more youthful appearance.

Yes, with its vitamin C content, lucuma helps support the immune system and aids in cell repair and protection against infections.