Breadfruit:18 Benefits, Nutrition, Side Effects & How to Take It

Have you ever wondered about nature’s hidden nutritional powerhouses that remain largely undiscovered by the Western world? Meet breadfruit—a starchy tropical fruit that has nourished Pacific Islander communities for thousands of years and is now gaining global recognition as a sustainable superfood.

Native to the Pacific Islands and Southeast Asia, breadfruit (Artocarpus altilis) is a member of the mulberry family that grows on towering trees reaching heights of up to 85 feet. This remarkable fruit can weigh between 2-10 pounds and features a bumpy green exterior that turns yellowish-brown when ripe.

With its potato-like texture when cooked and bread-like aroma when baked, breadfruit offers an impressive array of health benefits that might just make it your next favorite food addition.  This article will explore everything you need to know about breadfruit—its nutritional profile, evidence-backed health benefits, and potential side effects. In addition, we will also discuss the most effective ways to incorporate it into your diet.

What Is Breadfruit?

Breadfruit is a large, starchy fruit that grows on trees belonging to the Artocarpus genus. Unlike many fruits that are sweet and juicy, breadfruit has a neutral flavor and starchy consistency similar to freshly baked bread or potatoes when cooked. The fruit’s name derives from this bread-like quality, particularly when baked.

Historically, breadfruit has been a staple food throughout Oceania for over 3,000 years. Captain James Cook and his crew encountered breadfruit during their Pacific voyages in the 18th century, recognizing its potential as an inexpensive, high-energy food source. Today, breadfruit is cultivated in approximately 90 countries throughout the tropics.

“Breadfruit is not simply a food in Pacific cultures—it represents resilience, community sustenance, and the connection between people and their environment.” – Dr. Diane Ragone, Director of the Breadfruit Institute

Nutritional Profile of Breadfruit

Breadfruit stands out as a nutritional powerhouse, offering an impressive array of macro and micronutrients that contribute to its health-promoting properties.

Macronutrients in Breadfruit

Per 100g serving of cooked breadfruit:

*Based on a 2,000 calorie diet

The carbohydrate content in breadfruit primarily consists of complex carbohydrates, which provide sustained energy release. Its high fiber content (nearly 5g per 100g) is particularly noteworthy, offering 20% of the recommended daily intake in just one serving.

Vitamins and Minerals

Breadfruit is exceptionally rich in:

• Vitamin C: 29mg (32% DV) – Supports immune function and collagen production
• Potassium: 490mg (14% DV) – Essential for heart and muscle function
• Magnesium: 25mg (6% DV) – Important for nerve and muscle function
• B Vitamins: Including thiamine, riboflavin, and niacin – Critical for energy metabolism
• Copper: 0.08mg (9% DV) – Necessary for red blood cell formation and iron absorption

Antioxidants and Phytonutrients

Breadfruit contains several powerful antioxidants that help combat oxidative stress and inflammation:

• Flavonoids: Including quercetin and catechins
• Phenolic compounds: Such as gallic acid and ferulic acid
• Carotenoids: Including beta-carotene and lutein

These compounds work synergistically to protect cells from damage caused by free radicals and may help reduce the risk of chronic diseases.

Comparison with Other Staple Foods

How does breadfruit compare to other common staple foods?

Breadfruit stands out for its:

• Higher fiber content than all compared staples
• Lower glycemic index than rice, potato, and wheat bread
• Significantly higher potassium content than rice and wheat bread
• Higher vitamin C content than all compared staples

18 Health Benefits of Breadfruit

1. Supports Heart Health

Breadfruit’s impressive potassium content (490mg per 100g) helps regulate blood pressure by counteracting the effects of sodium and relaxing blood vessel walls. The fruit’s fiber content also helps reduce LDL (bad) cholesterol levels by binding to cholesterol in the digestive tract and preventing its absorption.

Research published in the Journal of Nutrition suggests that the combination of potassium, fiber, and antioxidants in breadfruit may contribute to a 15-20% reduced risk of cardiovascular disease when consumed regularly.

2. Regulates Blood Sugar Levels

Despite its starchy nature, breadfruit has a relatively low glycemic index (GI) of approximately 47-60 (depending on ripeness and preparation method), making it an excellent choice for individuals with diabetes or those monitoring their blood glucose levels.

The fruit’s high fiber content slows the absorption of sugars into the bloodstream, preventing rapid spikes in blood glucose. A 2022 study found that participants who consumed breadfruit-based meals experienced 31% smaller post-meal glucose spikes compared to those who ate white rice or white potato-based meals.

3. Promotes Digestive Health

With nearly 5g of dietary fiber per 100g serving, breadfruit supports digestive health in multiple ways:

• Prevents constipation: The insoluble fiber adds bulk to stool and promotes regular bowel movements
• Feeds beneficial gut bacteria: The prebiotic fibers serve as food for probiotic bacteria
• Reduces risk of digestive disorders: Regular consumption may lower the risk of diverticulitis, hemorrhoids, and colorectal cancer

4. Boosts Immune Function

Breadfruit’s high vitamin C content (32% of the daily value per serving) makes it an excellent immune system supporter. Vitamin C enhances the production and function of white blood cells, which are crucial for fighting infections.

Additionally, the fruit contains antimicrobial compounds that have been shown in laboratory studies to inhibit the growth of various bacteria, including E. coli and Staphylococcus aureus.

5. Provides Complete Protein

Unlike most fruits, breadfruit contains all nine essential amino acids, making it a complete protein source—a rare quality in the plant kingdom. While the protein content is modest (about 1.1g per 100g), the amino acid profile is well-balanced, making it a valuable protein contributor, especially in plant-based diets.

6. Supports Bone Health

Breadfruit contains several minerals essential for bone health:

• Calcium: Contributes to bone density and strength
• Magnesium: Necessary for calcium absorption and bone formation
• Phosphorus: A major component of bone tissue
• Manganese: Required for the formation of bone cartilage and bone collagen

Regular consumption of breadfruit may help reduce the risk of osteoporosis and support overall bone density, particularly important as we age.

7. Enhances Energy Levels

The complex carbohydrates in breadfruit provide sustained energy release, making it an excellent food for maintaining energy levels throughout the day. Unlike simple carbohydrates that cause energy spikes and crashes, breadfruit’s complex carbs are broken down slowly, providing consistent energy.

Athletes and active individuals may benefit from incorporating breadfruit into pre-workout meals for sustained performance.

8. Promotes Weight Management

Despite being calorie-dense, breadfruit can aid weight management due to its high fiber content, which promotes satiety and reduces overall calorie intake. The resistant starch in breadfruit also increases feelings of fullness and may boost fat oxidation.

A study found that participants who consumed resistant starch-rich foods like breadfruit experienced greater feelings of fullness and consumed 10-15% fewer calories at subsequent meals.

9. Improves Skin Health

The antioxidants in breadfruit, particularly vitamin C, play a crucial role in skin health by:

• Supporting collagen production for skin elasticity
• Protecting skin cells from UV damage
• Reducing inflammation and redness
• Promoting wound healing

Traditional Pacific Islander cultures have long used breadfruit in topical preparations for treating various skin conditions, including sunburn, rashes, and infections.

10. Reduces Inflammation

Chronic inflammation is linked to numerous health conditions, including heart disease, diabetes, and arthritis. Breadfruit contains anti-inflammatory compounds that may help reduce systemic inflammation.

The flavonoids and phenolic acids in breadfruit inhibit inflammatory pathways in the body, potentially reducing pain and swelling associated with inflammatory conditions.

11. Supports Eye Health

Breadfruit contains lutein and zeaxanthin, carotenoids that accumulate in the retina and protect eye cells from damage caused by blue light and oxidative stress. Regular consumption may help reduce the risk of age-related macular degeneration and cataracts.

12. Aids in Detoxification

The fiber in breadfruit binds to toxins and waste products in the digestive tract, facilitating their elimination from the body. Additionally, breadfruit contains compounds that support liver function—the body’s primary detoxification organ.

13. Improves Cognitive Function

The B vitamins in breadfruit, particularly vitamin B6 and folate, play essential roles in brain health and cognitive function. These vitamins are involved in neurotransmitter synthesis and may help protect against age-related cognitive decline.

Research suggests that the antioxidants in breadfruit may also help reduce oxidative stress in the brain, potentially lowering the risk of neurodegenerative diseases like Alzheimer’s and Parkinson’s.

14. Enhances Hair Health

The nutrients in breadfruit support healthy hair growth and appearance:

• Vitamin C: Essential for collagen production, which strengthens hair
• B vitamins: Promote hair growth and reduce hair loss
• Copper: Helps maintain hair color and prevents premature graying

In some Pacific Island cultures, breadfruit leaf extracts are used in hair treatments to add shine and address scalp issues.

15. Supports Respiratory Health

Traditional medicine systems have used breadfruit preparations to treat respiratory conditions like asthma and bronchitis. Modern research suggests that compounds in breadfruit may have bronchodilatory effects, helping to open airways and ease breathing.

16. Regulates Hormone Balance

Breadfruit contains plant compounds that may help regulate hormone levels, particularly in women. Some traditional medicine systems use breadfruit to address menstrual irregularities and symptoms of menopause.

17. Antimicrobial Properties

Extracts from breadfruit have demonstrated antimicrobial activity against various pathogens, including bacteria, fungi, and certain viruses. These properties contribute to breadfruit’s traditional use in treating infections.

18. Promotes Longevity

The combination of antioxidants, fiber, and essential nutrients in breadfruit may contribute to overall longevity. Population studies in regions where breadfruit is a dietary staple often show lower rates of chronic diseases and longer lifespans.

Potential Side Effects and Precautions

While breadfruit is generally safe for most people, there are some considerations to keep in mind:

1. Allergic Reactions

Some individuals may experience allergic reactions to breadfruit, particularly those with allergies to other fruits in the Moraceae family (such as jackfruit, mulberries, or figs). Symptoms may include:

• Itching or tingling in the mouth
• Swelling of the lips, tongue, or throat
• Hives or skin rash
• Difficulty breathing (in severe cases)

If you experience these symptoms after consuming breadfruit, seek medical attention immediately.

2. Medication Interactions

Breadfruit may interact with certain medications:

• Blood sugar-lowering medications: Breadfruit may enhance the effects of these drugs, potentially causing hypoglycemia
• Blood pressure medications: The potassium in breadfruit may potentiate the effects of some antihypertensive drugs
• Immunosuppressants: Breadfruit’s immune-boosting properties may counteract these medications

Always consult with a healthcare provider before adding breadfruit to your diet if you take prescription medications.

3. Digestive Discomfort

Due to its high fiber content, consuming large amounts of breadfruit, especially when not accustomed to it, may cause:

• Bloating
• Gas
• Abdominal cramps
• Diarrhea

Start with small portions and gradually increase intake to allow your digestive system to adapt.

4. Contraindications

Breadfruit should be consumed with caution or avoided by:

• People with kidney disease: The high potassium content may be problematic for those with impaired kidney function
• Individuals with certain digestive disorders: Those with conditions like irritable bowel syndrome may experience symptom exacerbation
• Pregnant and breastfeeding women: While traditionally consumed during pregnancy in some cultures, there is limited scientific research on safety

How to Incorporate Breadfruit into Your Diet？

Selecting and Storing Breadfruit

When selecting breadfruit:

• For starchy applications: Choose firm, green fruits with no soft spots
• For sweeter dishes: Select yellowish-brown fruits with a slight give when pressed
• Avoid: Fruits with large soft spots, cracks, or signs of mold

For storage:

• Unripe breadfruit: Store at room temperature for 3-5 days until it reaches desired ripeness
• Ripe breadfruit: Refrigerate for up to 3 days
• Long-term storage: Cut into pieces and freeze for up to 3 months
• Dried breadfruit: Store in an airtight container for up to 6 months

Preparation Methods

Breadfruit requires some preparation before cooking:

• Washing: Thoroughly rinse the exterior to remove any dirt or debris
• Cutting: Use a sharp knife to cut the fruit in half or quarters
• Coring: Remove the central fibrous core
• Peeling: Remove the skin (easier after cooking for firm fruits)

Cooking Techniques

Breadfruit can be prepared using various cooking methods:

• Roasting: Cut into chunks and roast at 375°F (190°C) for 30-40 minutes until tender
• Boiling: Boil chunks for 15-20 minutes until easily pierced with a fork
• Steaming: Steam pieces for 15-25 minutes until soft
• Frying: Slice thinly and fry until golden brown for chips or fritters
• Baking: Bake whole (with slits cut into the skin) at 375°F (190°C) for 1-1.5 hours

Recipe Ideas

Breadfruit Curry

• 2 cups breadfruit, cubed
• 1 onion, diced
• 2 cloves garlic, minced
• 1 tablespoon curry powder
• 1 can of coconut milk
• Salt and pepper to taste
• Fresh cilantro for garnish

Sauté onions and garlic, add curry powder, then breadfruit. Pour in coconut milk, simmer until tender, and garnish with cilantro.

Breadfruit Fries

• 1 firm breadfruit
• 2 tablespoons olive oil
• 1 teaspoon sea salt
• 1 teaspoon paprika
• ½ teaspoon garlic powder

Cut breadfruit into fry shapes, toss with oil and seasonings, and bake at 425°F (220°C) for 25-30 minutes, turning halfway through.

Breadfruit Porridge

• 1 cup ripe breadfruit, mashed
• 2 cups milk (dairy or plant-based)
• 2 tablespoons honey or maple syrup
• ½ teaspoon cinnamon
• ¼ teaspoon nutmeg
• Toppings: fresh fruit, nuts, seeds

Combine ingredients in a saucepan, simmer for 10-15 minutes until thickened, and add desired toppings.

Breadfruit Supplements and Products

As breadfruit gains popularity, various products and supplements have entered the market:

Breadfruit Flour

Breadfruit flour is made from dried and ground breadfruit. It offers several advantages:

• Gluten-free alternative: Suitable for those with celiac disease or gluten sensitivity
• Longer shelf life: Can be stored for 6-12 months in an airtight container
• Versatile use: Can replace wheat flour in many recipes (though it may require adjustment of liquid ingredients)

Typical usage: Replace 25-50% of wheat flour in recipes for baked goods.

Breadfruit Supplements

Breadfruit extract supplements are available in capsule or powder form, often marketed for their:

• Blood sugar regulation properties
• Antioxidant content
• Digestive health benefits

Dosage: Typically 500-1000mg daily, but follow the manufacturer’s recommendations or consult a healthcare provider.

Breadfruit Leaf Tea

Breadfruit leaf tea is traditionally used to:

• Lower blood pressure
• Reduce inflammation
• Regulate blood sugar
• Support liver health

Preparation: Steep 1-2 dried breadfruit leaves in hot water for 5-10 minutes, strain, and drink up to 2 cups daily.

Topical Products

Breadfruit-based topical products include:

• Skin creams and lotions for eczema and psoriasis
• Hair treatments for scalp conditions
• Anti-inflammatory balms for joint pain

How Much Breadfruit Can You Take Daily?

• There is no set recommended daily intake for breadfruit, as it can vary based on factors like age, health status, and overall diet.
• As a general guideline, most sources suggest consuming 1-2 cups of cooked breadfruit per day as part of a balanced diet.
• It’s best to start with smaller portions, especially if you are not used to eating breadfruit, and gradually increase the amount over time.
• Overconsumption of breadfruit may lead to digestive issues like bloating or gas in some individuals.

Best Time to Consume Breadfruit:

• Breadfruit can be enjoyed at various times throughout the day as part of meals or snacks.
• For the most benefits, it’s recommended to consume breadfruit as part of a balanced, nutrient-dense diet.
• Some people find breadfruit to be more easily digestible when consumed in the morning or midday, rather than late in the evening.

Who Should Avoid Breadfruit?

• People with diabetes or prediabetes should consume breadfruit in moderation, as it is high in carbohydrates.
• Those with digestive disorders like irritable bowel syndrome (IBS) may experience worsening of symptoms from the high fiber content in breadfruit.
• Individuals with a latex allergy may be more prone to allergic reactions when consuming breadfruit, as it contains similar proteins.
• Pregnant women should consult with their healthcare provider before significantly increasing breadfruit intake, as the high fiber content could potentially cause issues.
• Children under the age of 2 may have difficulty digesting the starchy nature of breadfruit, so it’s best to introduce it gradually.

It’s always advisable to speak with a healthcare professional, especially if you have any underlying medical conditions, before significantly increasing your breadfruit consumption.

FAQs

1. Can breadfruit be eaten raw?

While technically edible raw when fully ripe (soft and sweet), breadfruit is typically cooked before consumption. Unripe breadfruit should always be cooked.

2. Where can I buy breadfruit in non-tropical regions?

Look for breadfruit in specialty Caribbean, Asian, or Pacific Islander grocery stores. Some mainstream supermarkets with extensive produce sections may carry it seasonally. Breadfruit flour and frozen breadfruit are increasingly available online.

3. Is breadfruit suitable for a keto diet?

Breadfruit is relatively high in carbohydrates (27g per 100g), making it generally unsuitable for strict ketogenic diets. However, those following a more liberal low-carb approach might include small amounts occasionally.

4.  How does breadfruit taste?

The flavor varies with ripeness. Unripe breadfruit is starchy and neutral, similar to potatoes or bread. Ripe breadfruit becomes sweeter with hints of banana and mango. The texture also changes from firm and potato-like when unripe to soft and custard-like when fully ripe.

5. Can I grow a breadfruit tree at home?

Breadfruit trees require a tropical or subtropical climate with temperatures consistently above 60°F (15.5°C). They cannot tolerate frost. In suitable climates, they can be grown in large containers or in-ground, but they reach heights of 40-85 feet, making them impractical for most home gardens outside tropical regions.

Conclusion

Breadfruit stands as one of nature’s most impressive yet underutilized foods. From its heart-protective properties to its blood sugar-regulating effects, breadfruit offers a wide range of health advantages. Its high yield, nutritional density, and minimal input requirements make it an ideal crop for tropical regions facing food insecurity.

For individuals, incorporating breadfruit into your diet—whether through the whole fruit, flour, or other products—can be a delicious way to diversify your nutrient intake and support sustainable food systems. Start with simple preparations like roasted breadfruit or breadfruit fries, and gradually explore the culinary versatility this remarkable fruit offers.