Lucuma – healthy sweetening made easy

What is Lucuma?

Lucuma is a subtropical fruit that grows on the so-called Pouterialucuma tree. This tree, which can reach heights of up to 15 meters, withstands even long periods of drought and is native to Ecuador, Chile, and Peru. The Pouterialucuma tree prefers to grow at altitudes of 2,500 to 3,000 meters. The yellow fruit Lucuma contains many nutrients, including protein, iron, calcium, zinc, and vitamin B. Externally, Lucuma resembles an avocado. It has a greenish, hard skin with sweet yellow flesh. Those who have had the opportunity to taste the fruit describe a caramel-like flavor. Others say that Lucuma tastes like a sweet potato. Due to its balanced aroma, Lucuma powder is often used in the kitchen. The fruit can enhance desserts and shakes, for example.The original taste is not consumed by the superfood. The gentle sweetness is also favored by diabetics, as it has a low glycemic index. 

Lucuma - the alternative for vegetarians, diabetics, and those with celiac disease

People who need to adjust their diet due to an intolerance, a belief, or a medical condition often lack alternatives. Vegetarians and vegans rely on the intake of vitamin B3 (niacin). Meat is considered the main source of this vitamin. The superfruit Lucuma contains vitamin B3 as well as zinc, iron, beta-carotene, and potassium. The yellow fruit also provides phosphorus, which is especially important for healthy cell function. Due to its very low glycemic index, Lucuma is suitable for diabetics and people who want to lose weight, for example, as part of a glycemic load diet.But people who have an intolerance to the glue protein gluten can also consume Lucuma, as it does not contain gluten.

Lucuma and its long tradition

Although Lucuma is only gradually making its way here, the fruit was already well known among the Incas. There, it was referred to as the "Gold of the Inca" and symbolized fertility, as its appearance resembled female breasts. Found ceramics indicate that the Pouterialucuma tree has been cultivated since the 1st century.

Ingredients of Lucuma - what's inside?

Lucuma combines a wealth of nutrients that help the body stay healthy. The fruit is said to strengthen the immune system, promote beautiful skin, improve digestion, and protect against UV rays.The following ingredients are contained in Lucuma:

• Fiber: They are important for good digestion and for a lasting feeling of fullness.

• Carbohydrates: Lucuma contains many carbohydrates, which have a low glycemic value of 7. This means that blood sugar does not rise rapidly, making the fruit suitable for diabetics.

• Calcium: This nutrient is important for metabolism, cell growth, and blood clotting. Calcium is particularly significant for the healthy development of teeth and bones.

• Beta Carotene: This nutrient supports, among other things, cell growth and the immune system. The protective effect of provitamin A is particularly mentioned in connection with strokes and heart diseases.

• Vitamin B3: The metabolism and the skin rely on the intake of Vitamin B3. Oxidation and reduction processes in the body are facilitated by the collaboration of Vitamin B3 and various enzymes.

• Iron: The iron contained in Lucuma is important for blood formation and affects the skin, hair, and nails.

• Zinc: This nutrient has antioxidant and antiviral properties. Zinc is particularly important for wound healing and is capable of capturing free radicals. Especially individuals with atopic dermatitis, acne, and psoriasis benefit from a regular intake of zinc.

• Magnesium: Magnesium is essential for the smooth functioning of muscles and nerves in the body.Through the supply, the excitability of nerves and muscles is ensured. Bones, teeth, and the cardiovascular system also benefit from a regular intake of magnesium.

• Phosphorus: In the organism, phosphorus is essential for cell structure and base balance.

• Antioxidants: Premature skin aging can be prevented by the intake of antioxidants. They are also capable of capturing radicals and protecting against diseases.

Lucuma – Nutritional Information

100 g of Lucuma powder contains on average:

• 370 kcal
• 2.3 g of fiber
• 84 g of carbohydrates
• 0.8 g of fat
• 5.5 g of protein
• 760 mg of potassium
• 92 mg of calcium
• 4 mg of iron
• 2.8 mg of zinc

Lucuma - Effects 

Due to the fact that Lucuma combines many important nutrients and minerals, the fruit can have a positive effect on health. Especially as a substitute for conventional sweeteners, Lucuma has proven itself, as it is purely plant-based and has a low glycemic index. The consumption of Lucuma products leads to a slower increase in blood sugar levels compared to sugar. This is thanks to its low glycemic index of 7.The included dietary fibers have a positive effect on digestion, which is particularly interesting for people with digestive issues. Consuming Lucuma can also be beneficial during diets, as the bulking and filling agents provide long-lasting satiety. Additionally, the fibers contribute to a balanced gut flora. Lucuma is also said to have a preventive effect, as it is believed to protect against heart diseases and strokes, as well as to prevent arteriosclerosis. The cholesterol level is also said to be balanced by the fruit. In general, the fruit is considered a booster for physical well-being, which can be attributed to the high number of vital substances it contains. It is said that both performance and concentration can be significantly increased by Lucuma. The exotic fruit is also used in skincare. In Peru, for example, it is used for the treatment of skin abrasions.No wonder, as Lucuma has anti-inflammatory properties. The nutrients of the fruit, especially beta-carotene, are effective in the fight against skin aging. Sun protection also plays a crucial role in this. Since beta-carotene has antioxidant properties, it can increase the skin's sun protection factor and protect against sunburn ¹. It has been observed that with up to 180 mg of beta-carotene, the body's own sun protection factor could be increased by four times. However, the nutrient is not suitable as a sole sunscreen.

Lucuma - Studies 

There are still only a few studies on the positive aspects of the Lucuma fruit. These mainly focus on the positive influence on the skin and the effect on type 2 diabetes as well as high blood pressure. 

Lucuma for Diabetes and High Blood Pressure

Due to its high carbohydrate content, it could be assumed that Lucuma might negatively affect blood sugar levels. However, the fruit is actually attributed with antidiabetic properties, as Lucuma is said to inhibit alpha-glucosidase. This is an enzyme that enables carbohydrate digestion in the intestine. When this enzyme is inhibited, the carbohydrates consumed are digested slowly. As a result, glucose is made available to the blood more gradually. The consequence: blood sugar levels rise only very slowly and not as rapidly as when conventional sugar is consumed. For this reason, Lucuma is often used by people who want to manage blood sugar fluctuations. But not only diabetics turn to this alternative sweetener; health-conscious individuals do as well.Blood sugar fluctuations can drive chronic inflammation, which can also be an early sign of serious chronic diseases. These include autoimmune diseases and cancers. A study from Sao Paulo showed that the exotic fruit could have a positive effect on type 2 diabetes and high blood pressure. In 2009, researchers focused on local fruit species to examine a potential therapeutic application. As part of the study, Lucuma, Physalis, carob, and mountain papayas were analyzed for their content of phenolic substances. These are referred to as antioxidants and are believed to be capable of inhibiting certain enzymes, which, as described above, could be crucial in the treatment of diabetes and high blood pressure. During the scientific investigation, the researchers found that Lucuma had the highest phenol content among the fruits, with a total of 11.4 mg/g in dry matter.Lucuma has also been shown to have a high antioxidant effect. In addition, the exotic fruit was able to inhibit alpha-glucosidase, which is particularly interesting for diabetics. The researchers concluded after the study that a variety of fruits, including Lucuma, would be suitable for therapeutic use in type 2 diabetes and other chronic diseases ². Another study also confirmed the antioxidant properties of the fruit Lucuma ³.

Lucuma and its effect on the skin

Lucuma possesses anti-inflammatory and antioxidant properties. These can be particularly effective for sensitive skin and skin injuries. In the native countries of the tree, Lucuma oil is applied to problematic skin areas. It has also been demonstrated in a study that the fruit can help with poorly healing wounds.The researchers confirmed that Lucuma promotes skin regeneration and can therefore be used in skincare and medicine ⁴. But not only external application; the consumption of Lucuma powder can also have a positive effect on the organism. The beta carotene can be converted by the body into vitamin A, helping to slow down the aging processes of the skin and mitigate sun damage. Vitamin A can contribute to optimizing the skin's repair process and smoothing mild wrinkles. Due to its positive properties, vitamin A is often used in skincare products. As mentioned earlier, beta carotene is also capable of improving sun protection when the nutrient is taken daily.

Intake of Lucuma

The aroma of Lucuma is excellent for sweetening foods and beverages.Sprinkled into shakes and desserts, Lucuma adds a caramel-like note without distorting the dish's original flavor. By the way, Lucuma also has emulsifying properties and provides a creamy consistency. Therefore, Lucuma is also used as an ingredient in desserts and ice cream. Athletes also like to mix the powder into protein drinks. Lucuma can generally be used wherever sweetness is lacking. It can also enhance yogurt, quark, and cakes. The dosage is a matter of taste. Depending on how sweet the dish or drink should taste, 1 to 2 teaspoons of Lucuma powder are sufficient.

Side Effects of Lucuma

About 100 g of Lucuma, which corresponds to 5 tablespoons, is considered a safe amount for consumption. So far, no side effects have been observed with the intake of Lucuma. Although allergic reactions are unlikely, it is advisable to start with a small amount of Lucuma powder.If there are no negative changes, the dosage can be gradually increased. As a precaution, pregnant women and diabetics should consult their doctor before consumption.

Buy Lucuma Powder

To obtain high-quality, users should rely on powder from a reliable source. A trusted dealer also provides assurance that no additives are mixed into the products. Organic products are recommended, which can be identified by the appropriate seal. This gives the buyer the assurance that the products do not contain chemical additives or pesticides. For a positive effect on the body, pure Lucuma powder should always be preferred. Sources:

1. Doctors' Newspaper, 08.01.2010, https://www.aerztezeitung.de/politik_gesellschaft/gp_specials/special-otc/article/575648/betacarotin-schuetzt-haut-sonnenbrand.html

2. Pinto Mda S, Ranilla LG, Apostolidis E, Lajolo FM, Genovese MI, Shetty K: Evaluation of antihyperglycemia and antihypertension potential of native Peruvian fruits using in vitro models. J Med Food. 2009 Apr;12(2):278-91, https://www.ncbi.nlm.nih.gov/pubmed/19459727

3. Fuentealba C¹, Gálvez L², Cobos A², Olaeta JA³, Defilippi BG⁴, Chirinos R⁵, Campos D⁵, Pedreschi R⁶: Characterization of main primary and secondary metabolites and in vitro antioxidant and antihyperglycemic properties in the mesocarp of three biotypes of Pouteria lucuma. Food Chem. 2016 Jan 1;190:403-411, https://www.ncbi.nlm.nih.gov/pubmed/26212989

4. Rojo LE, Villano CM, Joseph G, Schmidt B, Shulaev V, Shuman JL, Lila MA, Raskin I.: Wound-healing properties of nut oil from Pouteria lucuma, J Cosmet Dermatol. 2010 Sep;9(3):185-95. https://www.ncbi.nlm.nih.gov/pubmed/20883291