Breadfruit grows on a tropical tree of the same name, native to the Pacific, and has been a staple food across the Pacific Islands for thousands of years. It’s a starchy, energy-rich fruit that provides fibre, vitamin C, potassium, thiamine, niacin, riboflavin, magnesium, copper and small amounts of iron, calcium and zinc, plus a little omega-3 and omega-6 fat.
Wellness
Digestion and bowel health. Breadfruit is high in fibre, which helps ease constipation and keep you regular. Fibre-rich diets are linked with a lower risk of bowel cancer.
Blood sugar. Its fibre slows the absorption of glucose. Breadfruit is still a starchy carbohydrate, though, so if you live with diabetes, treat it like potato or rice and watch your portion size.
Heart health. Fibre helps lower LDL (“bad”) cholesterol, and breadfruit is rich in potassium, which helps regulate the heartbeat and supports healthy blood pressure.
Healthy blood. Iron and copper help the body make healthy red blood cells.
Immunity. A cup of breadfruit provides a good share of your daily vitamin C, which supports normal immune function and acts as an antioxidant.
Beauty
Skin, hair and nails. Vitamin C and flavonoid antioxidants help fight free-radical damage, and vitamin C supports the collagen that keeps skin smooth and elastic and helps build strong hair and nails. Copper also plays a role in making collagen.
Weight management
Filling energy. Breadfruit’s fibre keeps you full and supports regular digestion, and its starch gives you sustained energy, making it a great pre-exercise food. It’s fairly energy-dense, so enjoy it in place of other starchy foods rather than as well as them.
Cooking with breadfruit
When fully ripe, breadfruit is sweet, soft and creamy, and can be eaten raw. Firmer, less ripe breadfruit is starchy, like potato, and is best cooked.
- Salt cod and breadfruit cakes, or crab cakes, with rainbow kale slaw and a yuzu and kaffir lime dressing.
- Like tofu, breadfruit has a mild flavour, which makes it a blank canvas in the kitchen. Peel it as you would a potato, slice it, then fry it in a little macadamia, peanut or coconut oil, or roast or bake it to make breadfruit fries or chips.
- Add cubed breadfruit to slow-cooked soups and stews.
- Mashed breadfruit is the perfect binder for savoury fish cakes and sweet tropical treats.
Interesting fact: a mature breadfruit tree can produce 100 or more fruits a season.
This article is general information about food and wellbeing, not medical advice. Please talk to your GP or a qualified health professional about any health condition, medication or major change to your diet.
