What is the popular superfood "Breadfruit"? A thorough explanation of its nutritional value, effects, and recipe usage! ~ Nutritionist's Column Vol. 134
In recent years, breadfruit has been attracting attention due to growing health consciousness and interest in sustainable diets.
Do you all know?
Breadfruit is a food ingredient that is gaining renewed recognition around the world due to its high nutritional value and sustainable characteristics. In this article, we will explain in detail everything from basic information about breadfruit to its nutritional benefits, cooking methods, and its relationship with resistant starch, which is beneficial for intestinal health.
What is Breadfruit? Origin and Characteristics
Breadfruit is a tropical fruit that belongs to the genus Artocarpus in the family Moraceae.
The English name "Breadfruit" comes from the fact that when the fruit is cooked, it takes on a texture similar to freshly baked bread.
Its flavor is similar to that of potatoes and it has been treasured as a nutritious staple food.
The scientific name "Artocarpus altilis" means "bread" (artos) and "fruit" (karpos) in Greek.
This plant has seeded and seedless varieties, and in Japanese they are called the "tanepannoki" (breadnut tree) and the "tanenashipannoki" (breadfruit tree). Native to New Guinea, the Maluku Islands, and the Philippines, it was spread to Polynesia and Micronesia by Austronesian navigators about 3,000 years ago.
Today, it is cultivated in tropical and subtropical regions of over 90 countries around the world.
Nutritional Value and Health Benefits of Breadfruit
Breadfruit is a nutritious food that is rich in dietary fiber, vitamin C, potassium, and antioxidants.
One ingredient that is particularly noteworthy is resistant starch.
▼Main health benefits of resistant starch
• Prevents sudden rises in blood sugar levels Because it is digested slowly, it is expected to have the effect of preventing blood sugar levels from rising after meals.
• Improves intestinal environment: It serves as food for the beneficial bacteria in the intestines and helps regulate intestinal flora.
• Appetite control: Its slow digestion keeps you feeling full for longer, making it ideal for combating hunger pangs while dieting.
• Low in calories and great for weight management
They provide less energy than regular carbohydrates, helping to support healthy weight management.
The relationship between resistant starch types and breadfruit
There are four types of resistant starch:
| type | Features | Main food examples |
| RS1 | Enzymes are difficult to reach because they are wrapped in dietary fiber | brown rice, barley, beans |
| RS2 | Structure that makes it difficult to digest when raw | Green bananas, raw potatoes |
| RS3 | When cooled after heating, it recrystallizes and becomes indigestible. | Cold rice, cold pasta |
| RS4 | Chemically processed type | Some processed foods |
Fresh breadfruit falls under "RS2" and after cooking and cooling falls under "RS3".
Breadfruit is a staple food for a sustainable future!
The appeal of breadfruit goes beyond its nutritional value.
A single tree can produce several hundred fruits per year, and because it is resistant to drought and high temperatures, it is considered a crop that can easily adapt to climate change.
In addition to the fruit, the wood and leaves can also be used as resources, and the plant is attracting attention as a sustainable food source.
Breadfruit cooking methods and recipes
Breadfruit can be used in a wide variety of dishes, as its flavor and texture change depending on its ripeness and cooking method.
▼ Cooking example
• Fried breadfruit : Enjoy it like French fries • Stew and soup ingredients : The fluffy texture is perfect for soup • Breadfruit chips : Perfect as a healthy snack • Breadfruit flour : Dried and used as a wheat flour substitute (gluten-free)
Where can I get resistant starch in Japan? Incorporate resistant starch into your diet with alternative ingredients
Unfortunately, it is currently very difficult to obtain fresh breadfruit in Japan, with only a few import food stores and online shops carrying it.
Therefore, if you want to consume resistant starch on a daily basis, you may want to consider substituting the following foods:
• Green bananas • Cold rice or cold pasta • Sweet potatoes or potatoes (cooked and then cooled)
• Barley and beans
summary
Breadfruit is a next-generation superfood that is attracting attention as a potential staple food of the future due to its high nutritional value, intestinal health benefits, and environmental friendliness.
In particular, the fact that it is rich in resistant starch, which helps regulate the intestinal environment, is a major attraction for health-conscious people.
Why not try incorporating breadfruit as a new option into your diet?
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Nutritionist, Food Education Instructor, Food 6th Industry Producer Level 4
Ayako Ishihara
Nutritional guidance in the healthcare field and agribusiness professional.
She is involved in a variety of activities in the fields of beauty and health, including giving lectures to Miss World Japan candidates.
With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which holds outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in promoting local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, and training planning and management. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate these ingredients more effectively into consumer health.
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