There’s a good chance you’ve heard the term "superfood" before. Usually, this refers to something with particularly outstanding nutritious value, whether it’s loaded with antioxidants, has plenty of vitamins and minerals, or promotes major health benefits. While foods like berries, avocados, and yogurt are well known to punch above their weight, the category is always growing as new items catch on in popularity. And now, some experts are saying that lucuma fruit might be the next superfood you’ll be hearing more about due to its health benefits and potential as a sugar alternative.
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What is lucuma?
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While it might be news to some people, the next superfood isn’t exactly a dark horse in many parts of the world. Lucuma is a yellowish-brown fruit that grows on the Pouteria lucuma tree, which is native to the valleys of the Andes mountains across Peru, Bolivia, Ecuador, and Chile, per Food & Wine. In South America, it’s not uncommon to see the whole fruit sold, where people mostly eat the flesh while discarding the skin and seeds.
The "gold of the Incas" (as it’s also known) has a rich set of flavors that’s similar to yams, sweet potatoes, caramel, maple, and butterscotch. Because of its starchy and somewhat mealy texture, the flesh is often ground into a pulp or dried and turned into a powder before eating. Traditionally, this has helped make it a popular sweetener (and even an ice cream flavoring). In the U.S., it’s not uncommon to see it stocked in specialty stores as a sugar alternative.
It’s more nutritious than your average sweetener.
Most alternative sweeteners are just less bad than traditional sugar. But in the case of lucuma, you’ll actually be getting added benefits when you use it.
According to Healthline, one tablespoon of lucuma powder has one gram of protein and two grams of fiber. Meanwhile, it contains just three grams of sugar, six grams of carbs, and is fat-free.
And it’s not just good at helping you achieve your daily dietary intake: The fruit is also positively packed with antioxidants. Studies have found that lucuma is a source of polyphenols and carotenoids, as well as xanthophylls and high levels of vitamin C, per Healthline.
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The South American fruit has significant health benefits.
So, what can all these nutrients actually do for your body? Unsurprisingly, for a sugar alternative, one of the most notable health benefits has to do with blood sugar.
At the most basic level, the fruit contains complex carbs in the form of starches and fiber instead of the simple carbs found in table sugar, which can help improve insulin sensitivity, according to Healthline. However, some limited research has shown that lucuma can also work against the alpha-glucosidase enzyme that can lead to blood sugar spikes, making it similar to some diabetes medications (although experts do caution that more studies are needed to better understand these implications).
Worried about inflammation? Not only are polyphenols and carotenoids known to help curb chronic symptoms, but the soluble and insoluble fibers also help support gut health that drives it down, too. Ultimately, this can help curb cancer and heart disease, per Healthline.
Your heart health could also benefit. While research has shown that polyphenols can help keep blood pressure in check, one in vitro study from 2009 found that lucuma could essentially act as an angiotensin I-converting enzyme (ACE) inhibitor. While this might ultimately mean the fruit could help regulate blood pressure, researchers still caution that more information is needed.
Besides these major benefits, the list goes on: High levels of vitamin C and antioxidants help support immune system health and younger-looking skin, while anthophylls found in the fruit can help protect against age-related vision deterioration, First for Women reports.
Here’s how you can incorporate lucuma fruit into your diet.
According to experts, it just requires a few small changes to incorporate lucuma fruit in your diet.
"While it can be used to sweeten foods, lucuma powder is not as sweet as sugar and should be doubled in recipes if replacing sugar," nutritionist Vanessa King, RDN, told First For Women. "Or you can use lucuma in combination with sugar to give more flavor to food with less sugar."
However, as with any dietary changes, there are still limits you should keep in mind.
"Remember that it still contains calories and carbohydrates, which is especially important to consider if you’re watching your carb count, say, if you have diabetes or prediabetes," Samantha Cassetty, RD, a nutrition and wellness expert, told Food & Wine.
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The Takeaway:
There’s a new superfood in town: Lucuma fruit, a popular fruit native to South America, is being touted as a healthier sugar alternative. Besides being a swap-in for sweetness, the fruit (which is often dried, crushed, and sold in powdered form) is loaded with more nutrients than other sweeteners, including protein and fiber.
The antioxidant-rich fruit can also promote serious health benefits, including fighting against inflammation, heart disease, and diabetes, while also helping to protect vision and boost the immune system. But while it’s relatively easy to work into your diet, it’s important to remember that it’s still best to use sweeteners in moderation.
