Introduction

Breadfruit is a staple tropical food traditionally consumed across the Pacific, Caribbean, and parts of South Asia. Although botanically a fruit, it is nutritionally similar to whole grains, providing complex carbohydrates, fiber, potassium, and antioxidants that support energy, digestion, and metabolic balance.

What Is Breadfruit?

Breadfruit (Artocarpus altilis) is a large green fruit from the mulberry family, typically eaten cooked rather than raw.

• Edible part: Fruit flesh
• Taste: Mild, starchy, potato-like when cooked
• Energetics: Warming, grounding

Nutritional Profile

• Complex carbohydrates – sustained energy
• Dietary fiber – digestion and gut health
• Potassium – heart rhythm and fluid balance
• Vitamin C – immune and antioxidant support
• Magnesium – muscle and nerve function
• Gluten-free – suitable for gluten intolerance

Health Benefits of Breadfruit

• Provide steady, long-lasting energy
• Support digestive regularity
• Promote gut microbiome balance
• Support heart and blood pressure health
• Aid weight management when portioned
• Serve as a gluten-free staple food

Energy, Carbohydrates & Satiety

Breadfruit functions similarly to whole grains.

• Complex starch provides slow energy release
• Supports physical activity and endurance
• High satiety compared to refined grains
• Useful as a staple carbohydrate

Digestion, Fiber & Gut Health

• Fiber supports bowel regularity
• Feeds beneficial gut bacteria
• Gentle when fully cooked
• Better tolerated than refined starches

Metabolism, Blood Sugar & Heart Health

Breadfruit supports balanced metabolism.

• Moderate glycemic load when cooked and eaten whole
• Fiber slows glucose absorption
• Potassium supports blood pressure regulation
• Healthier alternative to refined carbs

How to Use Breadfruit

• Boiled or steamed: Rice or potato substitute
• Roasted: Traditional preparation
• Curries: Savory dishes
• Flour: Gluten-free baking

Dosage & Safety

• Serving size: ½–1 cup cooked
• Consume cooked; raw breadfruit is hard to digest
• Portion control advised for diabetics
• Introduce gradually if new to diet

Ayurvedic Perspective

Breadfruit is considered heavy and grounding.

• Pacifies Vata
• May increase Kapha if excessive
• Best consumed warm with spices

Final Thoughts

Breadfruit is a nourishing, starchy fruit that functions as a whole-food carbohydrate source. When cooked and eaten in moderation, it supports energy, digestion, heart health, and metabolic balance, making it a valuable gluten-free staple.