Lucuma is the national fruit of Peru, known as the "gold of the Incas". It has been used as food and medicine by the indigenous people of South America for centuries. Lucuma powder is a he althy sugar substitute, it provides β-carotene, niacin, potassium and calcium and in this form begins to hit stores as a superfood.
What is Lucuma?
Lucuma fruit ( Pouteria lucuma ) comes from South America and grows in mountainous areas with tropical and subtropical climates. Lucuma is found in Peru, Chile, Ecuador, Colombia, as well as in Vietnam and Laos. This evergreen tree produces oval-shaped fruit with an elongated, pointed tip and a thin brown-green skin all year round. Lucuma flesh is hard, often fibrous, light yellow and very sweet. Ripe fruits fall to the ground, but are not immediately edible. You have to keep them for several days in a dark place until they soften. Lucuma is very popular with the indigenous people in its natural range. Only there can the fruit be eaten raw. They are exported dry in powder form because they are difficult to transport, begin to ferment shortly after they mature and spoil quickly.
Lucuma is called the "gold of the Inca", was formerly the staple food of the inhabitants of the Peruvian Andes, and archaeological research has shown its great symbolic importance. In ancient times, it was a symbol of creation and fertility. Currently, the fruit is served at festive receptions, and in Peru the most popular is lucuma-flavored ice cream. The fruit is almost unknown outside its natural range, but is slowly starting to appear in powdered form as a Peruvian superfood. It should be noted, however, that Lucuma is a he althier alternative to sugar rather than a superfruit with a particularly high antioxidant potential or a rich source of vitamins and minerals.
Properties and nutritional value of lucuma fruit
Lucuma fruit is very sweet. Their taste is described as a combination of maple syrup, caramel and sweet potato aromas, with a flavor similar to a ripe pear. Lucuma flesh does not resemble the typical juicy fruit flesh. It is dry and has a consistency similar to a hard-boiled egg yolk. Lucuma powder that it producesstraight from dried fruit, it is used as a natural sweetener. Due to the low glycemic index (IG=5), it is recommended for people who have problems with carbohydrate metabolism and those suffering from diabetes, because it does not rapidly increase the level of glucose in the blood.
Lucuma fruits are high in fiber, β-carotene, vitamin B3 (niacin), potassium and calcium. They also show high antioxidant activity due to the presence of phenolic compounds, catechins and epicatechins, but their antioxidant potential is lower than that of Polish berries or popular acai fruits. Lucuma, like plantains, is a starchy fruit, thanks to which the feeling of satiety remains after eating it for a long time. Contrary to most fruit, it does not cause insulin release and the feeling of hunger 1-2 hours after eating. Lucuma powder is much less acidic than other sweeteners.
Composition and nutritional value of 100 g of fresh Lucuma fruit:
- 144 kcal
- 62 g water
- 33.2 g of carbohydrates, including 8.4 g of glucose, 4.7 g of fructose and 1.7 g of sucrose
- 1.1 g of fiber
- 2.3 g protein
- 0.2 g fat
- 16 mg calcium
- 26 mg phosphorus
- 0.4 mg iron
- 0.01 mg thiamine
- 0.14 mg riboflavin
- 1.96 mg niacin
- 5.4 mg vitamin C
Lucuma powder is made by drying finely chopped ripe fruits at a temperature below 45 ° C, which allows them to maintain their nutritional value. The fruit can be stored in this form for up to two years.
100 g of Lucuma powder contains:
- 329 kcal
- 9.3 g water
- 87 g carbs
- 2.3 g of fiber
- 1.4 g protein
- 92 mg calcium
- 186 mg phosphorus.
He alth benefits of lucuma
- Lucuma fruit has been used for centuries as a means of protecting the heart and circulatory system. Research shows that lucuma has the ability to inhibit angiotensin converting enzyme (ACE), thereby reducing high blood pressure.
- Lucuma has the ability to inhibit the alpha-glucosidase enzyme, which cuts carbohydrate chains into smaller molecules. As a result, it slows down the absorption of sugar from food and prevents blood glucose spikes.
- In traditional medicine, Lucuma fruit is used as a natural antibiotic.
- Lucuma is a natural, he althy sugar substitute with a low glycemic index.
- May be a valuable source of vitamin B3 in a vegetarian diet.
- Has anti-inflammatory properties.
- Accelerates wound healing and tissue regeneration.
- Oil fromLucuma nourishes the skin and slows down its aging.
- Supports digestion and regulates the rhythm of bowel movements.
Culinary uses of Lucuma fruit
Fresh Lucuma can be eaten raw, processed as canned, frozen, and used as a filling for cakes, as a flavor addition to ice cream, yoghurts and puddings. Lucuma powder is used as a he althy sweetener in smoothies, smoothies, oatmeal, baked goods and desserts. It's great for making ice cream as it helps to combine and emulsify fats with sugars. It mixes well with milk and plant-based drinks. Lucuma mixed with carob is an alternative for people allergic to cocoa.
Lucuma is not suitable for use analogously to sugar, because it is poorly soluble in water and hot drinks, it sinks to the bottom of the pan and leaves an aftertaste. However, it works well as an addition to cocktails and desserts, from which it brings out a sweet taste. Lucuma powder is much less sweet than sugar. To get the sweetness of one tablespoon of sugar, you need to use two tablespoons of lucuma. The powder is made from the whole fruit pulp, not from juices or concentrated extracts, hence the intensity of the sweet taste is not as high as in the case of e.g. coconut sugar.
This will be useful to youLucuma ice cream recipe
Mix together ½ cup lucuma powder, 1 cup soaked cashew nuts, 2 cm vanilla pod, 1/4 cup coconut nectar or other sweetener, a pinch of s alt, 1 cup water. Blend all ingredients and freeze.
Recipe for a smoothie with lucuma
Mix 1 tablespoon lucuma powder, 1 frozen banana, 2 dates, 1 teaspoon cinnamon, 1 teaspoon vanilla, cup coconut milk, and ½ cup water.
He althy Lucuma Caramel Sauce
Mix 1 tablespoon of lucuma powder with 1 tablespoon of mesquite powder and a few tablespoons of maple syrup. Blend with ½ cup of soaked cashews and ½ cup of water. Serve as a topping for ice cream, fruit and pancakes.
Sources:
1. Yahia E.M. et al., Lucuma (Pouteria lucuma (Ruiz and Pav.) Kuntze), Postharvest biology and technology of tropical and subtropical fruits, http://www.elhadiyahia.net/wp-content/uploads/2016/02/43.pdf 2. Pinto M.S. et al., Evaluation of antihyperglycemia and antihypertension potential of native Peruvian fruits using in vitro models, J Med Food., 2009, 12 (2), 278-291 3. Rojo L.E. et al., Wound-healing properties of nut oil from Pouteria lucuma, J Cosmet Dermatol., 2010, 9 (3), 185-1954. https://begoodorganics.com/blogs/subscriber-only-recipes/8952515-10-great-reasons-to-love-lucuma 5.http://www.superfoods-for-superhe alth.com/lucuma.html 6. https://hort.purdue.edu/newcrop/morton/lucmo.html