What is Lucuma?
Lucuma is an exotic tropical fruit with a distinctive sweet taste resembling maple syrup, pumpkin puree, or caramel. Native to South America and harvested as a natural sweetener. Packed full of antioxidants such as polyphenols and carotenoids as well as Vitamin C which protects immune systems against disease while supporting eye health, Lucuma makes for an amazing sweet snack!
It is a natural sweetener
Lucuma is an Andean highland fruit found in Chile, Ecuador and Peru with a unique taste similar to maple syrup, custard or caramel. Due to its low glycemic index and nutritional benefits, lucuma can serve as a healthy replacement for sugar or artificial sweeteners like Stevia. Plus it provides vitamins minerals and antioxidants!
Fresh lucuma fruit can be consumed directly as a snack in its native habitat; however, its sweet taste and nutritional benefits make them popularly used in recipes as an ingredient or sweetener. Dried and ground into powder form for use as natural sweeteners in place of traditional sugar sources; it has even gained recognition as an exotic healthy treat!
Lucuma’s high concentrations of soluble fiber and antioxidants make it an excellent natural sweetener for people living with diabetes and other chronic illnesses, helping bulk up stool while improving bowel function, while its antioxidants may be used to lower blood glucose and triglyceride levels; additionally it contains vitamin C and carotenoids which support strong immune systems.
Contrary to many natural sweeteners that contain simple carbohydrates, lucuma contains complex carbs which allow your body to digest it slowly without experiencing rapid spikes in blood sugar. Studies have also indicated that it lowers insulin levels in test tube tests which could protect against diabetes.
Lucuma makes for an excellent natural sweetener, full of Vitamin A and other B-complex vitamins as well as potassium and phosphorus, making it a healthy alternative to agave syrup when combined with other natural sweeteners for healthier treats.
Though lucuma may not be as widely available as some natural sweeteners, you can still find it at specialty grocery stores and Latin-American markets. Shopping there regularly may yield the discovery of exciting new products!
It is a good source of vitamin C
Lucuma boasts an abundance of vitamin C, an important element for fighting chronic illnesses and improving immunity. Furthermore, this fruit boasts antioxidants such as polyphenols and carotenoids to fight inflammation and potentially even prevent cancer, heart disease and diabetes. In addition, lucuma contains potassium, B3 vitamin and iron as well as providing an excellent source of fiber.
The lucuma plant is native to Latin America, particularly Chile, Ecuador and Peru. Its fruit can be used in numerous dishes like smoothies, ice cream and yogurt – with its signature sweet flavoring and maple-like consistency making it popular ingredient for baked goods and desserts alike. You can even purchase powder form to use as an all-natural sweetener!
Contrary to sugar, lucuma boasts a low glycemic index. Composed of complex carbs which digest slowly compared with simple ones, making lucuma less likely to cause blood sugar spikes and making it more suitable for diabetes management. Plus, its rich content of both insoluble and soluble fiber promotes digestive health as well as supporting an important gut microbiome.
Lucuma fruit provides many healthful benefits and contains powerful antioxidants to neutralize free radicals in its environment, fighting inflammation and slow aging while protecting against conditions like heart disease, rheumatoid arthritis and ulcerative colitis. They may even reduce your risk for certain cancers like colon and lung cancers.
Lucuma contains antioxidants which support eye health. The yellow hued xanthophylls that give this fruit its distinctive yellow hue are thought to help prevent cataracts and macular degeneration, and this powerful antioxidant may even prevent hypertension linked to diabetes and heart disease; its consumption may even lower high cholesterol levels and prevent heart attacks! Additionally, Lucuma can act as an excellent source of dietary fiber which may reduce blood pressure while improving overall cardiovascular wellbeing (3)
It is a good source of fiber
Lucuma is a versatile ingredient that adds natural sweetness and zesty flavor to smoothies, ice cream, baked goods and homemade nut milks. Additionally, it can also add exotic flair to muesli, oats or pancakes with its exotic topping. Lucuma provides fiber and antioxidants such as polyphenols and carotenoids while offering vitamins and minerals such as potassium phosphorus iron B vitamins as well as its great source of Vitamin C, an important nutrient that promotes immune and cardiovascular health.
Originating in Peru, the lucuma tree (Pouteria lucifera) has spread worldwide for cultivation in tropical regions of Chile, Ecuador and Peru; subtropical regions including Florida and California also cultivate this species of tree. Fruit is collected on small-scale from these trees before drying to produce lucuma powder which has nutritional benefits while offering exotic citrusy flavors. More and more consumers are turning to it as an alternative sweetener due to its nutritional value and exotic citrus taste.
Lucuma has an inherently sweet, creamy citrus taste and is rich in soluble and insoluble fibre, helping bulk up stool by drawing water in, softening bowel movements and aiding digestion. Furthermore, its carotenoids and xanthophylls protect against eye disease and UV damage.
As a source of potassium, avocadoes provide an effective means of lowering blood pressure and protecting against cardiovascular disease. Their natural alpha-glucosidase inhibitors can prevent blood sugar spikes associated with diabetes while their antioxidant properties may also help reduce inflammation and strengthen heart muscle.
Lucuma fruits contain phytochemicals such as flavonoids and polyphenols that have been shown to offer significant protection against cancer and other chronic diseases, while also providing essential vitamin C, calcium, magnesium, potassium and iron for overall body health. Lucuma plants boast numerous health-beneficial compounds used by traditional medicine for centuries as treatments against various ailments. Their seeds and roots have even been utilized for such purposes!
It is a good source of niacin
Niacin, commonly referred to as vitamin B3, is an essential nutrient and widely utilized throughout Peru. This essential nutrient aids cognitive function by decreasing inflammation, hardening arteries, and protecting against premature aging. You can find Niacin in many fruits and vegetables such as lucuma; its seeds provide ample amounts of this nutrient. Lucuma fruit or powder consumption is widely popular across Peru.
This fruit boasts an irresistibly sweet, decadent flavor with notes of apricot, caramel, and maple syrup – an irresistibly delectable alternative to refined sugar and an excellent source of energy. Not to mention it contains vitamins and minerals such as niacin, potassium, calcium, iron and phosphorus! Niacin can also be found here! Available fresh, frozen or dried form this superfood can easily be added into smoothies, desserts or any dish you desire!
The lucuma tree is an excellent source of vitamin C and other antioxidants, including beta-carotene which has been shown to protect against chronic diseases like cancer. Furthermore, its leaves, seeds, pulp and fruit contain ample fiber while being low in fat – not forgetting its longstanding tradition as an Inca harvest! The fruit of this ancient species has been enjoyed for millennia!
Lucuma also contains potassium and calcium for bone health. In addition, this superfruit offers many other essential vitamins such as B1, B2, C, manganese and copper; plus antioxidants which protect against free radical damage.
Lucuma is an excellent source of niacin, magnesium and folic acid. Additionally, studies suggest it may help lower both blood pressure and cholesterol levels by inhibiting angiotensin I-converting enzyme production (ACE), an inhibitor that increases blood pressure by constricting blood vessels.
Although lucuma is generally safe, those suffering from liver disease or peptic ulcers should avoid it as it can increase hypertension and worsen allergies and gallbladder issues. Niacin can interfere with diabetes medications as well as increasing uric acid levels which could potentially lead to gout attacks.