Lucuma: The Complete Guide

Origin of lucuma

 

Gold of the Incas

Although the indigenous tribes of South America consumed lucuma as early as 200 years before our era, modern science did not really take an interest in this fruit until the 20th century.

In a few years, lucuma has managed to obtain a superfood status, thanks to its high nutritional value.

Lucuma is a golden fruit: it is beautiful, it is good and it is full of benefits for our health. Moreover, the inhabitants of South America nicknamed it “the gold of the Incas” or “the gold of the Gods” because it was an integral part of the diet of the Incas, especially when their harvests were bad or they no longer had reserves.

 

Under the sun

The Pouteria Lucuma tree also called “the tree of life” in South America, has a demanding character. Indeed, it only accepts the hot and humid tropical climate (even under the sun of Florida and Hawaii, its cultivation has not been a success). It grows only in high altitude regions rising up to 3000 meters and it can only be harvested in Peru from October to March. However, it is this demanding character that gives it all its charm, its unique taste and its richness in nutrients.

Not everyone has the chance to taste fresh lucuma because it is only available in South American markets, since it is difficult to export because of its very thin skin. However, a large part of the lucuma harvest is dried under the sun, then carefully crushed and finally exported to Europe in powder form, to our delight. The advantage of lucuma powder is that it can be stored for several months in a cool and dry place, protected from light and moisture. In addition, it can easily be used in the composition of cakes, ice cream, cold and hot drinks etc.

 

Lucuma : composition

 

Gold in the lucuma

Lucuma is a valuable superfood. Its green flesh, although thin, protects the wonderful nutrients inside the fruit: dietary fiber, vitamins B1, B2, B3 and C, calcium, iron, phosphorus, potassium and sodium. Lucuma is an excellent source of carbohydrates, minerals, beta-carotene and antioxidants. So much richness for the body, of inestimable value.

Super composition, super-food

Vitamin B3, also called niacin, should delight vegetarians. Indeed, it is a very important nutrient that is difficult to find outside of meats but that we find in lucuma.

Moreover, its richness in iron is particularly interesting for pregnant and breast-feeding women. It is possible to combine lucuma with spirulina, also very rich in iron and easily assimilated by the body. In general, a sufficient level of iron in the body contributes to a good feeling of energy and well-being.

Also know that 20 g of lucuma powder is equivalent to an egg and that may be why in the Philippines and in some English-speaking countries, lucuma is called “eggfruit” (egg-fruit).

Lucuma : benefits

 

Lucuma : sport and diet

Athletes should consume lucuma powder because it makes it possible to prepare delicious and healthy energy drinks for an effective intensive training.

Also, people who follow a slimming diet and who appreciate having a sweet touch during meals or coffee breaks will love lucuma powder. It is safe for the figure and its caramelized taste is simply delicious. In addition, lucuma helps to no longer feel hunger, loss of energy and loss of enthusiasm. However, consume it in moderation at the risk of gaining weight instead of losing it because it is relatively high in calories (about 330 kcal).

 

 

Lucuma: a natural sweetener

Lucuma is an excellent alternative to refined sugar. It is natural and even a small amount of powder makes it possible to make the food sweeter without raising the level of sugar in the blood, which is good for diabetics, who at the same time will be able to get vitamins from it that are not found in sugar or its substitutes. Lucuma powder is even used in the manufacture of baby food as a safe sweetener. So it really suits everyone!

 

Bonus benefits

Lucuma has an antibacterial and antiviral effect. By consuming it regularly, you reduce the risk of catching a flu, a cold or other respiratory diseases. For a double protection, do not hesitate to associate it with the camu camu (guaranteed results!).

In addition, serious studies show that the constant use of lucuma accelerates wound healing, slows down aging and makes the skin smooth and supple.

Lucuma: expert opinion

 

A nutritionist’s opinion

Nutritionist Audrey Cyr says that “foods with a low glycemic index are known to be associated with lower triglyceride levels. As lucuma powder has a low glycemic index, it will therefore have less impact on triglyceride levels”.

For those who wonder “That’s all very nice, but what is it?”, don’t worry, we have the answer! Triglycerides are a type of lipid, potentially a risk factor for cardiovascular disease when their level is too high.

 

Lucuma: side effects? Danger?

 

Too much lucuma kills lucuma

Lucuma is safe but it contains a lot of sugars, which is why it is better not to consume it in large quantities, otherwise it will harm your body.

Diabetics should also seek advice from their doctor before consuming lucuma.

 

Contraindications

If you know that you usually have allergies to exotic fruits, consult your doctor first before tasting lucuma.

 

Dosage of lucuma

 

Small or large spoon?

Even if it is very tempting to consume organic lucuma with a large spoon because its taste is very attractive, the recommended daily dose for an adult is 5 to 15 g. One to two small spoons of powder to add to your desserts and drinks are therefore more than enough.

 

How to consume it?

In Peru, lucuma is eaten as ice cream (a real treat!). Well, back to Europe: you can use lucuma powder in your white cheese, smoothies, ice cream or pastries. It can be useful as a thickener or as a sugar substitute.